Caffeine is found in drinks, food, and even medication.
Many of us couldn’t even think about starting the day without a coffee, showing a reliance on caffeine.
As a stimulant, it has a physical and mental effect on our bodies. But do you know how much is too much, or how it works?
Common sources of caffeine
Caffeine is a white substance with a bitter taste.
It is found in the fruits, leaves and beans of coffee, cacao, and guarana plants.
Caffeine can be added to foods, drinks, and medicines.
A cup of coffee has between 60-90mg of caffeine. This can depend on the type and strength of the coffee. Typically ground coffee has a higher caffeine content than instant coffee. Did you know that decaffeinated coffee has up to 5mg of caffeine per serving?
Coca-Cola, both diet and regular contain caffeine. Typically, you can expect to find between 40-60mg per serving. This is the same for many fizzy drinks.
Energy drinks can contain up to 200mg of caffeine per serving. Isotonic sports drinks will often contain a much lower amount whilst also including electrolytes and other vitamins.
Chocolate bars are also a source of caffeine. A serving of dairy milk chocolate contains around 9mg of caffeine. However, dark chocolate can be up to four times as much per serving.
Some medications can include caffeine, such as caffeine supplements, as well as flu and hayfever tablets. Care should be taken when taking caffeine supplements and medication. It is always best to consult your doctor.
How much is too much?
It has been reported that, on average, adults consume around 150mg of caffeine per day.
This equates to approximately 1.5 cups of coffee.
It is said that the safe level of caffeine consumption for healthy adults is 400mg per day. This would be just over 4 cups of high-strength coffee per day. However, in some pre-workout supplements have a serving size of 400mg of caffeine. It is always best to check the label and consider your daily intake.
Pregnant women should limit their caffeine to around half of that of a healthy adult, or around 2 cups of coffee.
Children over 12 should be limited to no more than 100mg. Whilst it is recommended that children under 12 have no caffeine in their diet. Small amounts of chocolate however are okay as the content is so small.
The effects on health
High doses of caffeine, 1.2g, or three times the daily limit can be toxic to the human body if taken in one go.
Up to 10g of caffeine in a short period of time can induce sickness, vomiting, and convulsions. Over 10g of caffeine is believed to have the potential to be fatal to humans.
Please note however, consumption through foodstuffs would be extremely difficult to reach these levels. Medication and supplements may have the potential to cause side effects, always seek advice if you are unsure.
Common side effects of caffeine in regular consumption can include restlessness, increase in blood pressure, worsening of anxiety or addiction.
However, there are some positives to caffeine. In some cases, improvements in asthma patients and a reduction in the risk of diabetes have been attributed to caffeine intake.
It may also improve alertness, cognitive function, and energy levels.