How much Caffeine is too much?

An excess amount can lead to side effects such as headache and increased blood pressure, as outlined by a group christened Caffeine Awareness Alliance. It is this temporary stimulation of the body that causes individuals to become reliant on the drug. Mrs Sarah Abagai, Head of Dietetics Department at the National Hospital, Abuja says, “In […]

An excess amount can lead to side effects such as headache and increased blood pressure, as outlined by a group christened Caffeine Awareness Alliance. It is this temporary stimulation of the body that causes individuals to become reliant on the drug.

Mrs Sarah Abagai, Head of Dietetics Department at the National Hospital, Abuja says, “In the case of coffee, it is difficult to talk about moderation because coffee is addictive. As you take coffee, your system begins to crave for more of the coffee. It is something that if you can avoid, avoid it completely. Nobody can say, for years, they still maintain the one spoon of coffee they started taking at the beginning. It’s either it graduates in the quantity per cup or in the frequency of intake per day.”

Although moderate caffeine intake is not likely to cause harm, too much can lead to some unpleasant effects. Heavy daily caffeine use — more than 500 to 600 mg a day — may cause: Insomnia, nervousness, restlessness, irritability, fast heartbeat.

Some people are more sensitive to caffeine than others. If you are susceptible to the effects of caffeine, just small amounts — even one cup of coffee or tea — may prompt unwanted effects, such as restlessness and sleep problems.

How you react to caffeine may be determined in part by how much caffeine you’re used to drinking. People who don’t regularly drink caffeine tend to be more sensitive to its negative effects. Other factors may include body mass, age, medication use and health conditions such as anxiety disorders. Research also suggests that men are more susceptible to the effects of caffeine than women.

For most healthy adults, health experts say moderate doses of caffeine — 200 to 300 milligrams (mg) or about two to four cups of brewed coffee a day is not harmful. But some circumstances may warrant limiting or even ending your caffeine routine.

Curbing your caffeine habit

Cutting back on caffeine can be challenging. An abrupt decrease in caffeine may cause caffeine withdrawal symptoms such as headaches, fatigue, irritability and nervousness. Fortunately, these symptoms are usually mild and resolve after a few days.

To change your caffeine habit more gradually, try these tips:

Keep tabs: Start paying attention to how much caffeine you’re getting from foods and beverages. It may be more than you think. Read labels carefully. Even then, your estimate may be a little low because not all foods or drinks list caffeine. Chocolate, which has a small amount, doesn’t.

Cut back: But do it gradually. For example, drink smaller cup of coffee each day. Or avoid drinking caffeinated beverages late in the day. This will help your body get used to the lower levels of caffeine and lessen potential withdrawal effects.

Go for decaffeinated beverages: Most decaffeinated beverages look and taste the same as their caffeinated counterparts.

Shorten the brew time or go for herbal teas: When making tea, brew it for less time. This cuts down on its caffeine content. Or choose herbal teas that don’t have caffeine.