Caffeine: Good or Bad?

by Paulette Avery, R.N., M.S.N., I.B.C.L.C.

How does caffeine affect your health? Do the benefits outweigh the bad effects it can have? Well, it depends. Research has identified clear benefits beyond caffeine's ability to wake us up and get us going in the morning. Black coffee, many teas, and dark chocolate all contain caffeine and provide rich sources of antioxidants. Caffeine can contribute to weight loss, help treat asthma and headaches, and reduce the risk of Parkinson's disease. At the Vanderbilt University Institute for Coffee Studies, researchers report that coffee is associated with a decreased risk of colon cancer, depression, and type two diabetes.'

Among the less desirable effects of caffeine are the insomnia, jitteriness, and irritability it can cause. Sensitivity to caffeine varies greatly among individuals. You may be able to drink coffee all day long and have no problem getting to sleep, while others will lie awake for hours from the effects of a strong iced tea consumed hours earlier. Too much caffeine can also cause heart palpitations, nausea or other gastrointestinal problems, headaches, anxiety, and muscle tremors.

Caffeine, a naturally occurring chemical found in the leaves, seeds, and fruits of more than 63 plants, stimulates both the central nervous system and the cardiovascular system, and has been consumed in beverages since as early as 2700 B.C. Current recommendations suggest limiting caffeine to 300 mg a day, the equivalent of about three cups of coffee or six cups of tea. Remember, too, that many soft drinks contain caffeine. And just one serving of energy drinks such as Rockstar, Spice Shooter, or Red Bull, popular with young athletes, contains the 300 mg recommended daily limit.

What about the safety of consuming caffeine during pregnancy and breast-feeding? According to the American College of Obstetricians and Gynecologists, pregnant women should limit caffeine to the equivalent of one to two cups of coffee daily and during breast-feeding, the American Academy of Pediatrics recommends limiting caffeine intake to the equivalent of one to three cups of coffee.

If you consume more than the recommended amount of caffeine or suffer from its ill effects, you may want to cut back. But do it gradually! Suddenly eliminating caffeine can result in withdrawal symptoms such as headaches, irritability, fatigue, and nervousness. First, pay attention to how much caffeine you ingest most days. Read labels for caffeine content. Then eliminate one serving a day and gradually move down to the recommended amount, or to the point where you no longer feel the adverse effects. You can also decrease your caffeine intake by substituting decaf versions of your favorite beverages or using herbal teas.

Use caffeine wisely to avoid its potential ill effects while enjoying its many benefits.

Paulette Avery is a registered nurse and a freelance writer who specializes in health issues.