Caffeine is a bitter substance that occurs naturally in more than 60 plants including coffee beans, tea leaves, kola nuts (which are used to flavor soft drink colas), and cacao pods (which are used to make chocolate products). There is also synthetic (man-made) caffeine like energy drinks, "energy-boosting" gums and snacks, medicines, like some pain relievers, cold medicines, and over-the-counter medicines for alertness.
Most people consume caffeine from drinks. The amounts of caffeine in different drinks can vary a lot. An 8-ounce cup of coffee is 95-200 mg. A 12-ounce can of cola is 35-45 mg. An 8-ounce energy drink is 70-100 mg. An 8-ounce cup of tea is 14-60 mg.
Caffeine has many effects on your body's metabolism. It…
· Stimulates your central nervous system, which can make you feel more awake and give you a boost of energy
· Is a diuretic, meaning that it helps your body get rid of extra salt and water by urinating more
· Increases the release of acid in your stomach, sometimes leading to an upset stomach or heartburn
· May interfere with the absorption of calcium in the body
· Increases your blood pressure
· Are a child or teen. Neither should have as much caffeine as adults. Children can be especially sensitive to the effects of caffeine. Here are nine side effects of too much caffeine.
1. Addiction: Going without caffeine for several hours may lead to psychological or physical withdrawal symptoms in those who consume large amounts on a daily basis.
2. Anxiety: Although low-to-moderate doses of caffeine can increase alertness, larger amounts may lead to anxiety or edginess. Monitor your own response in order to determine how much you can tolerate.
3. Digestive Issues: Although small to moderate amounts of coffee can improve gut motility, larger dosages may lead to loose stools or Gastroesophageal Reflux Disease (GERD). Reducing your coffee intake or switching to tea may be beneficial.
4. Fatigue: Although caffeine provides energy, it can indirectly lead to fatigue when its effects wear off. Aim for moderate caffeine intake to help minimize rebound fatigue.
5. Frequent Urination and Urgency: High caffeine intake has been linked to increased urinary frequency and urgency in several studies. Reducing your intake may improve these symptoms.
6. High Blood Pressure: Caffeine seems to raise blood pressure when consumed at high doses or prior to exercise, as well as in people who rarely consume it. But this effect may only be temporary, so it’s best to monitor your response.
7. Insomnia: Caffeine can help you stay awake during the day, but it may negatively impact your sleep quality and quantity. Cut off your caffeine consumption by the early afternoon to avoid sleeping problems.
8. Muscle Breakdown: People may develop rhabdomyolysis, or the breakdown of damaged muscle, after they ingest large amounts of caffeine. Limit your intake to 250 mg per day if you’re uncertain of your tolerance.
9. Rapid Heart Rate: Large doses of caffeine may increase heart rate or rhythm in some people. These effects appear to vary greatly from person to person. If you feel them, consider reducing your intake.
“I don’t have a problem with caffeine I have a problem without it.” (Anonymous) [i]
[i] Sources used:
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