Caffeine Do you know how much caffeine you consume? Caffeine is the most commonly used substance among service members. You may notice feeling more awake, alert and focused when you have caffeine. That’s because it is a stimulant. Though caffeine naturally comes from plants, it can be made synthetically, too. Caffeine has no flavor, so be sure to check whether the product you are consuming contains caffeine and if so, how much. Learn more about how caffeine affects your body. Recommended Amounts Caffeine has no nutritional benefit, so it is not required for your body’s wellbeing. However, having caffeine in moderate amounts is considered safe. The Food and Drug Administration (FDA) recommends that adults consume no more than 400 milligrams (mg) of caffeine per day. < Prev Next > *Besides caffeine, energy drinks often have other added stimulants and chemicals. Practice caution if you drink more than one energy drink a day. How Caffeine Affects Your Body Caffeine typically peaks within an hour of consumption and stays in your body for 4-6 hours. You may experience the effects of caffeine differently depending on your genetics, bodyweight, health conditions and medications you are taking. Generally, caffeine causes an increase in: Alertness Blood pressure Breathing rate Energy levels Heart rate Urination Though caffeine is deemed safe in recommended amounts (less than 400 mg/day), consuming too much caffeine can cause negative health effects. These include: Anxiety Dehydration Headaches Insomnia Nausea or upset stomach Restlessness Tremors Tips to Reduce Your Caffeine Intake If you consistently consume caffeine then quit cold turkey, you may recognize signs of withdrawal. These symptoms may include headaches, drowsiness or fatigue, irritability, nausea and trouble focusing. To avoid experiencing these symptoms, consider the following techniques: Track caffeine intake and gradually lower the amount you consume. Choose decaffeinated coffee or mix it in with regular coffee. Select drinks that do not contain caffeine. Increase your sleep, if possible. Exercise to increase energy levels. When consumed in moderation, caffeine can help you feel more awake and energized. However, too much caffeine can negatively impact your health. It is important to monitor your caffeine intake and cut back gradually if necessary. Coffee(8 oz): 80-100 mg Energy Drinks*(8 oz): 40-250 mg Soda(8 oz): 30-40 mg Green or black tea(8 oz): 30-50 mg Dark chocolate(1 oz): 10-24 mg Caffeine packets(1 packet): 20-25 mg Caffeine gum(1 piece): 50-100 mg ReferencesFood and Drug Administration - “Spilling the Beans: How Much Caffeine is Too Much?”Harvard T.H. Chan School of Public Health. - “Caffeine”Higgins et al - “Energy Beverages: Content and Safety”Medline Plus - “Caffeine”Medline Plus - “Caffeine in the diet”Princeton University: University Health Services - “Caffeine”
