The Effects Of Caffeine by Jane Thurnell-Read

Caffeine is a stimulant that is found in coffee, tea, cola, ‘energy drinks’ and chocolate. Many people rely on it to pick them up in the morning and keep them going during the day. But is all that caffeine harmful? What are the health effects of caffeine?

How Much Caffeine Is There In My Drink?

The amount of caffeine varies between drinks quite considerably, and these figures for different types of beverage and chocolate can only be a guide. Tea that has been brewed longer will contain more caffeine than a cup of weak tea.

• 1 mug of instant coffee contains approximately 100mg
• 1 cup of brewed coffee 100mg
• 1 cup of espresso approximately 40 mg
• I cup of decaffeinated coffee approximately 3 mg
• 1 cup of tea is approximately 40 - 50mg
• 1 can of cola is 18-38 mg
• 1 can of 'energy' drink up to 80mg
• 50g bar of plain chocolate up to 50mg
• 50g bar of milk chocolate about 25 mg

(Source: Food Standard Agency and Nutrition For Life by Hark and Deen)

Caffeine acts as a diuretic. It is often said that because of this drinking tea and coffee leads to fluid depletion, rather than a fluid increase. Scientific research suggests that this is not true, and that consuming caffeine beverages does increase the amount of fluid in the body. There are other health reasons why it may be wise to reduce the intake of caffeine.

The UK Food Standards Agency urges pregnant women to consume less than 300 mg of caffeine per day.

What Are The Effects Of Caffeine On The Body?

Because caffeine is a stimulant many people use it to help keep them awake and focussed. This does no harm occasionally, but it is important not to use caffeine in this way regularly, as it masks the need to sleep, relax and take care of yourself.

Caffeine also binds with some minerals particularly iron and so stops their absorption. If you are short of iron, avoid drinking caffeinated drinks with meals and do not wash a supplement containing iron down with a cup of tea or coffee.

Caffeine can be used with good effect in weight loss supplements to stimulate a sluggish metabolism and aid weight loss.

Caffeine Addiction

Caffeine, like many other things, is OK in moderation for most people. The problem comes if you consume a lot. Some people experience palpitations, panic attacks, irregular heartbeat and headaches because of the amount of caffeine they consume. Because caffeine is addictive, it is easy for your consumption to climb as your body keeps adjusting to the current intake. If this happens to you, stopping coffee, tea, cola and chocolate suddenly can result in headaches and other unpleasant symptoms. It is probably better to reduce consumption over a few weeks, or use a mix of caffeinated and decaffeinated coffee when you make a drink.

Copyright 2008 Jane Thurnell-Read