Caffeinate with care

Whether you enjoy chocolate, coffee, tea, or energy drinks, chances are good you’re among the 89% of American adults who regularly consume caffeine.

It’s no surprise that this chemical stimulant is so commonly used. Many of us grew up munching on chocolate and watching adults kick off their days with coffee or tea. As adults ourselves, some of us rely on caffeine to get us through our workdays, while others enjoy the ritual of a morning cup of coffee.

But is caffeine good for us? The answer is complicated.

The pros of caffeine

As long as you’re consuming under 400 mg of caffeine per day (200 mg per day if you’re pregnant or breastfeeding), the benefits can be significant. Caffeine can:

• Increase alertness and reduce drowsiness
• Improve cognitive functions like reaction time, memory, and reasoning
• Provide mild pain relief
• Improve athletic performance

The cons of caffeine

All chemical substances, natural or otherwise, should be considered carefully before use. Although caffeine comes with a lot of benefits, it can also have negative effects, including:

• Temporarily increased heart rate, blood pressure, and urination
• Impaired quality of sleep, especially if caffeine is consumed less than nine hours before bedtime
• Caffeine toxicity—although it’s important to note that this is extremely uncommon. These rare occurrences are typically caused by ingesting caffeine at the same time as another natural or unnatural stimulant, alcohol, or a contraindicated drug.

Caffeine caveats

That 400 mg per day limit isn’t for everyone. People with certain health concerns (like heart conditions, for example) shouldn’t have caffeine at all. The jury’s also out on whether children and teens should be allowed caffeine—some experts completely advise against it, while other sources (like this systematic review) suggest limiting consumption based on body weight.

Some energy drinks pose a particular concern, especially for children and teens, because the caffeine levels are often high and/or combined with other stimulants. Caffeine supplements also come with increased risk due to the high amount of caffeine in each dose.

Photo by Nathan Dumlao on Unsplash