How much caffeine is too much?

Can’t imagine starting the morning without coffee? You are not alone. Many people around the world rely on a jolt of java to start their day. In fact, 67% of American adults had coffee in the previous day (more than any other beverage, including tap or bottled water). Why do so many people drink this drink? One word: caffeine.

Getting a caffeine fix is ​​a daily habit for many, but how much is it?

What is caffeine?

Caffeine is a stimulant that occurs naturally in more than 60 plants including:

• Coffee beans

• Tea leaves

• Kola nuts, used to flavor soft drink colas

• Cocoa pods, used to make chocolate products

Although caffeine is a natural substance, there is also a synthetic form that can be found in a variety of products including pain relievers, cold medicine, energy drinks, “boosting” gums and other foods. lightness.

What foods and drinks contain caffeine?

It’s no secret that many people get their caffeine fix by drinking drinks like coffee, tea and strong drinks. However, it is also found naturally in plants used to make chocolate.

The US Department of Agriculture (USDA) reports that one cup of milk chocolate contains 34 milligrams of caffeine.

It is also found in other plants used as cosmetics, such as guarana, or in other popular South American teas, such as yerba mate.

How much caffeine is too much?

Since more than half of Americans drink a cup (or more) of soda a day, many may not be aware that they are eating more than they should. For healthy adults, the US Food and Drug Administration (FDA) recommends 400 milligrams per day—about four or five cups of coffee—as an amount that is not associated with adverse effects. dangerous accidents.

However, the effects of caffeine vary depending on a person’s sensitivity to the substance and other factors.

“Everyone is going to use caffeine differently, so [daily recommendation] it can vary,” says Courtney Pelitera, a nutritionist Good luck. In addition, someone can build up a great tolerance to caffeine by drinking too much over time.”

He adds, “caffeine should be limited to one to two cups of coffee per day or less. This is something that should be discussed with your doctor if the disease your heart is worried and caffeine is something you enjoy.”

What are the health benefits of caffeine?

Although caffeine is the main component of coffee, it also has many health benefits in addition to its unique, but good taste.

“Caffeine, in the right amount, can be good for mood swings and alertness,” says Pelitera. In addition, many caffeinated beverages such as coffee and tea also contain antioxidants that help reduce the risk of heart disease and other types of cancer.

In addition to stimulating the nervous system and reducing cardiovascular disease, caffeine is also associated with a reduced risk of Type 2 diabetes and Parkinson’s disease.

Pelitera adds, “There have been recent studies that show that caffeine can reduce depression.”

How much caffeine is in coffee?

Whether you drink coffee at home or go to your local coffee shop, it’s important to know how much caffeine is in your cup.

“Depending on the type of coffee and the brew, a typical eight-ounce cup of coffee ranges from about 80 to 100 milligrams of caffeine per cup,” says Pelitera. “In fact, an iced coffee will have more caffeine—up to 200 milligrams—and a single espresso will be 65 to 75 milligrams. This is something to keep in mind if you normally buy something like a latte. “

Although coffee is widely available in society, people should still drink the popular drink in moderation.

Pelitera adds, “It’s important to remember that caffeine is classified as a stimulant drug—something I find easy to forget especially when coffee is consumed on a daily basis.”

What are the side effects of too much caffeine?

Although caffeine has its benefits, too much of it can be harmful to your health. In fact, it can make the situation worse.

“Too much caffeine can cause sleep problems, dehydration, and more,” says Pelitera. “It’s important to understand this especially for those with heart conditions or high blood pressure.”

Other negative side effects include:

• Restlessness and tremors

• Insomnia

• Headache

• Dizziness

• Rapid heartbeat

• Anxiety

• Feelings of unhappiness (dysphoria)

• It depends, so you need to take more to get the same results

When does caffeine become harmful to your health?

Excessive caffeine consumption is dangerous and can be fatal. In fact, the FDA estimates toxic effects, such as seizures, can be seen with the rapid consumption of about 1,200 milligrams of caffeine, or 0.15 teaspoons of pure caffeine.

In addition, pure and highly caffeinated products pose a major public health threat and have contributed to at least two deaths in the United States.

In addition to highly concentrated caffeine, there has also been an increase in the consumption of energy drinks.

“Because of the rise of energy drinks, as a nutritionist I see people drinking a lot of caffeine this way,” says Pelitera. “Some popular drinks I see are Celsius, Alani Nu, Monster , or Red Bull. I always recommend being careful with these as they can contain up to 200 milligrams of caffeine. So people who drink 12 to 16 coffees in the morning and have a soft drink in the afternoon can border on daily of 400-milligrams.

Who should avoid caffeine?

One or two cups of coffee is fine for most healthy adults. However, even small amounts can be life-threatening for some people. That is why it is recommended to ask your health care provider about whether you should reduce or avoid caffeine altogether.

Caffeine can be dangerous for people with:

• They are pregnant, as caffeine can be transferred to your baby through the placenta.

• Are you breastfeeding, as the small amount of caffeine you eat is passed on to your baby.

• Having trouble sleeping, including insomnia.

• Have a migraine or other chronic headache.

• Have anxiety.

• Have GERD or ulcers.

• Having an arrhythmia (a problem with the speed or rhythm of your heartbeat).

• Have high blood pressure.

• Take certain medications or supplements, including stimulants, certain antibiotics, asthma medications, and heart medications.

• I am a child or teenager. It should also not contain as much caffeine as adults. Children can be especially affected by the effects of caffeine.

What to expect from coffee

Want to cut back on caffeine? Of course, there may be unpleasant side effects and it is recommended that you reduce gradually (do not go cold), but it is not dangerous. You may experience headaches, drowsiness, irritability, nausea and difficulty concentrating. The good news is that these symptoms may disappear within a few days.

Also, cutting back on caffeine may not be as difficult as you think.

“My favorite fact about caffeine is that it only takes seven days to break your dependence on it,” says Pelitera. one. It will rejuvenate your body and you’ll feel the effects of caffeine more when you re-introduce coffee into your daily routine—or maybe you’ll find that you don’t need it.”

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This story was originally published on Fortune.com