Caffeine is a stimulant that acts on the brain and nervous system.
How much caffeine should we be consuming per day?
According to healthdirect.gov.au (2019), the research is not clear but it’s likely that healthy adults can in general consume around 400mg of caffeine a day, that’s two espresso coffees or 5 energy drinks. Below is a guide to what this may look like:
- Espresso (50ml cup): 150-200mg
- Instant coffee (1 teaspoon): 60-80mg
- Black tea (250ml cup): 50mg
- Energy drink (250ml can): 80-100mg
- Coca Cola (375ml can): 50mg
- Dark chocolate (50g bar): 60mg
- Milk chocolate (50g bar): 10mg
*Pregnant or breastfeeding women should limit their intake to 200mg a day (for example, 1 espresso, 2 instant coffees or 4 cups of tea). In addition, people with health conditions should speak with their doctor about caffeine incorporation in their lifestyle.
Does consuming caffeine come with its benefits?
Healthdirect.gov.au (2019) reveals that in addition to caffeine making you feel more alert and energetic as it is a stimulant, people who drink coffee regularly might have a lower than average risk of:
- Type 2 Diabetes
- Depression
- Parkinson’s Disease
- Bowel cancer
- Alzheimer’s Disease
What about too much caffeine?
Some people are particularly sensitive to caffeine where 1 coffee per day gives them a racing heart. If this is the case for you, it is advised you give up coffee. For the average person who consumes more than 500mg of caffeine per day, for example 3 espresso coffees or 6-7 instant coffees, you may experience the following:
- Agitation
- Anxiousness
- Difficulty sleeping
- Rapid breathing
- Rapid heart rate
It is said that if you drink a lot of coffee over a long period of time, it may increase your risk of:
- Heartburn
- Osteoporosis
- Insomnia
Withdrawing from caffeine:
According to healthdirect.gov.au (2019), because caffeine is addictive, many people have withdrawal symptoms after a day or two without it which can include:
- Headaches
- Tiredness
- Irritability
- Nausea
- Difficulty concentrating
If you would like to reduce the amount of caffeine you consume, it’s a good idea to do this gradually. For example, reduce your intake over a couple of weeks and avoid cutting down by more than 1 caffeinated drink between consecutive days. Another option for coffee drinkers would be to gradually switch to decaffeinated coffee.