Is Caffeine Bad for You?

Caffeine is a natural stimulant found in coffee, tea, chocolate and many energy drinks.

It may give you a quick energy boost, but too much caffeine can lead to unwanted side effects. So, is caffeine bad for you? It can be depending on how much you consume and how your body reacts.

Is Caffeine Safe to Drink?

“Moderate caffeine consumption is generally considered safe but should be consumed mindfully as it can affect people differently,” Rachel Bult, an OSF HealthCare dietitian, said.

The Food and Drug Administration (FDA) recommends keeping your daily caffeine intake below 400 milligrams – about three to four cups of coffee.

Pregnant women and people with heart conditions should consume even less. It’s generally recommended to limit caffeine to no more than 200 milligrams per day – about the amount in one cup of coffee. However, many experts, including the American Pregnancy Association, advise that the less caffeine you have, the better.

One of the risks of consuming caffeinated beverages is that many of these drinks are high in sugars and fat – such as coffee, soda and energy drinks.

“Consuming these kinds of drinks in excess can lead to diabetes, obesity and heart disease,” Rachel said.

How much caffeine is safe for teenagers and children?

Caffeine affects children and teenagers differently than adults. Since their bodies are still developing, they are more sensitive to its effects. High caffeine intake in young people can lead to increased heart rate, difficulty sleeping and anxiety. Experts generally advise that children and teenagers avoid caffeine or consume it in very limited amounts.

The American Academy of Child & Adolescent Psychiatry (AACAP) recommends children 12 and under shouldn’t drink caffeine and teens ages 12-18 can consume up to 100 mg of caffeine per day. That’s about one cup of coffee or two cans of soda. The American Academy of Pediatrics also says children and teens should not drink energy drinks.

There is also a small risk of caffeine overdose, which can lead to vomiting, high blood pressure, racing heart, heart rhythm problems, disorientations and hallucinations. This is even more common in people with preexisting conditions, like heart problems, seizures and migraines.

How does caffeine affect your body?

Caffeine works by blocking adenosine, a chemical in your brain that normally makes you feel tired. This makes your body feel alert and energized. It may also make you feel like you’re able to focus better.

“Moderate amounts of caffeine have been linked to improved health outcomes such as lowering the risk of Parkinson’s disease, Type 2 diabetes and cardiovascular disease. It also contains some beneficial antioxidants,” Rachel said.

However, that caffeine boost doesn’t last long. It can create unpleasant side effects – like coffee jitters – that stick around past the caffeine crash.

Too much caffeine may cause side effects like:

• Anxiety and nervousness
• Digestive issues
• Fatigue and sluggishness
• Headaches
• Increased heart rate and blood pressure
• Insomnia or trouble sleeping
• Jitteriness

Addicted to Caffeine

Caffeine is a stimulant that can lead to dependence over time. Drinking caffeine regularly causes your brain to adapt, which leads your body to feel like it needs more caffeine to achieve the same effects. If you suddenly stop consuming caffeine, withdrawal symptoms can occur.

Caffeine Withdrawal

If you’re trying to cut back on caffeine, try doing so gradually to reduce withdrawal symptoms. Consider these strategies:

• Slowly reduce your caffeine intake over a few weeks.
• Stay hydrated to help ease headaches.
• Get enough sleep to naturally boost your energy levels.
• Try caffeine alternatives to help with the transition.

Are caffeine pills safe?

“The FDA advises against using caffeine pills as they can be dangerous,” Rachel said.

These pills often contain higher doses of caffeine than a cup of coffee, increasing the chances of side effects like rapid heart rate and anxiety.

Healthy Energy Drinks

Some energy drinks claim to be healthy by including vitamins and natural ingredients. However, many still contain high amounts of caffeine and sugar. It’s important to check the label and choose drinks with minimal additives. It’s best to find your daily energy boost through natural caffeine alternatives and by making lifestyle changes.

Talk to your primary care provider if you have questions about consuming caffeine or are experiencing side effects.