Caffeine has come to be a predominant component of people’s everyday routine. Whether it be coffee, tea, soda or energy drinks, they make people feel more alert and energized. As it has become incorporated into many lifestyles, there has always been the negative aspects of caffeine intake.
There are a few ways caffeine can be bad. First, is the consumption level. The U.S. Food and Drug Administration recommends that people drink no more than 400 milligrams of caffeine a day.
In a typical 12-fluid-ounce drink, coffee has around 113-247 milligrams, tea has close to 37 or 71 milligrams (depending on green or black tea, respectively), caffeinated soda has 23-83 milligrams and energy drinks have 41-246 milligrams of caffeine. For coffee-drinkers, that’s about two to three 12-fluid-ounce cups of coffee daily.
Going beyond 400 milligrams can be harmful, and in some cases, toxic. Consumers may experience symptoms like jitteriness, anxiety, heart palpitations and headaches in response to too much caffeine intake. It is important to also note that each person’s metabolism varies, hence some people do not have to drink 400 milligrams to feel those symptoms. Close to 1,200 milligrams of caffeine or ½ teaspoons of pure caffeine may be fatal.
There are other sources of caffeine beyond coffee, tea, soda and energy drinks, so always ensure to read labels or check menus to calculate the expected amount of caffeine.
The second way caffeine can be bad is the manner in which it is taken. For instance, caffeine in combination with sugar. The American Heart Association suggests that women and men consume about 25 and 36 grams of added sugar per day, respectively, given they consume around 2,000 calories daily.
As an example, a 12-fluid-ounce chai latte at Starbucks has 32 grams of sugar; a soda contains nearly 42 grams of added sugar. Both these drinks typically either surpasses or comes close to the recommended sugar-intake limit.
What makes added sugar unhealthy for the human body is how it is metabolized after intake. Natural sugars, those that are found in fruits and vegetables, are broken down slower over a period after consumption. However, added sugar–cane sugar, syrup, sweeteners, to name a few–that are added to food products to enhance flavor–is absorbed and metabolized much faster than natural sugars.
Sugars, both natural and added, are broken down to their monosaccharide form, which is likely glucose. This monosaccharide is the foundation for how the body produces energy. Excess glucose is regulated by insulin and stored away in the form of glycogen until the body requires energy again.
Hence, taking in too much sugar at once increases the amount of glucose in the body, and the body cannot produce sufficient amounts of insulin fast enough to store away all the glucose; this causes high blood sugar levels, as seen in diabetes.
So, generally attempt to drink coffee and tea without added sugar; for soda, consider carbonated water, which still has the sizzle of a typical soda just without the sugar. Energy drinks are what consumers should look out for most, in terms of both caffeine and sugar.
Lastly, be mindful of the frequency of caffeine intake.
It is recommended by doctors to drink coffee or tea in small increments throughout the day until 2 p.m. to ensure consumers are careful but also receive enough stimulant to feel energized.
Recall from The Vermilion’s “Need good sleep? Here’s how” that caffeine plays a large role in disrupting one’s sleep routine.
Now, although caffeine seems to have many negative health effects, it can be similarly beneficial, if again, it is taken mindfully.