Photo: Alice Henneman
Do you crave that cup of coffee to give you a morning boost? Many do to get their day started. Caffeine has been a go-to source of energy for centuries.
Caffeine has some benefits. It is a mild stimulant and can improve brain function. It has some potential to lower risks for type 2 diabetes, heart disease and some types of cancer. Besides caffeine, polyphenols and antioxidants can also provide some protection to chronic illnesses.
But, while these benefits are encouraging, there are some risks. Not everyone reacts to caffeine the same. Caffeine consumption frequency can cause you to consume even more over time to get the same affect. Excess caffeine can raise blood pressure, cause insomnia, jitters, increased heart rate, headaches, nausea among other health concerns. Your weight and medications you take can also change how you tolerate caffeine.
The 2020-2025 Dietary Guidelines for Americans recommend that healthy adults can safely consume 400 mg of caffeine each day. This is equal to about four cups of coffee. Pregnant women should cut that amount in half.
Getting enough sleep can help reduce the amount of caffeine needed to stay awake. Adults should strive for seven to nine hours each night. Besides coffee, there are other choices. Check out this caffeine calculator to learn more.
Source: Food Insight, March 11, 2021
