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Natural vs. Synthetic Caffeine: What Foods Naturally Contain Caffeine?
If you’re like most adults, you probably enjoy a cup of coffee or tea now and again. These drinks are natural sources of caffeine, the most commonly used stimulant in the world ( 1 ).
Although commonly added to many products, caffeine is found naturally in only a handful of foods and beverages.
Natural and synthetic types of caffeine tend to be very similar but can have slightly different effects on your body.
In this article, I’ll discuss the difference between natural and synthetic caffeine and review the foods and drinks most rich in natural caffeine.
Natural caffeine is the type of caffeine that is naturally found in foods like coffee, tea, and chocolate.
It works by blocking adenosine receptors in your brain. Adenosine is a neurotransmitter that relaxes your brain, making you feel tired ( 1 ).
By blocking adenosine receptors, caffeine prevents adenosine from binding to them. This keeps your brain from realizing that it’s tired, which is why caffeine is so effective at fighting off sleepiness and helping you remain more alert ( 1 ).
Understanding Caffeine Side Effects
Elizabeth Hartney, BSc, MSc, MA, PhD is a psychologist, professor, and Director of the Centre for Health Leadership and Research at Royal Roads University, Canada.
Verywell Mind articles are reviewed by board-certified physicians and mental healthcare professionals. Medical Reviewers confirm the content is thorough and accurate, reflecting the latest evidence-based research. Content is reviewed before publication and upon substantial updates. Learn more.
John C. Umhau, MD, MPH, CPE is board-certified in addiction medicine and preventative medicine. He is the medical director at Alcohol Recovery Medicine. For over 20 years Dr. Umhau was a senior clinical investigator at the National Institute on Alcohol Abuse and Alcoholism of the National Institutes of Health (NIH).
Caffeine is so common in American society you can easily forget that it is an addictive substance. People consume caffeine not only in coffee but also in tea, chocolate, and energy drinks. The latter may have much more caffeine than coffee.
While it may have some benefits, it is important to remember that you may also experience some troublesome caffeine side effects. If you experience some of these symptoms, it might be a sign that you are consuming too much caffeine.
At a Glance
Caffeine can have mental health benefits, such as improving alertness, memory, mood, and even longevity. However, caffeine can also have side effects, particularly if you consume it in high doses. Let's take a closer look at some of the common negative effects of caffeine, the potential benefits, and what you can do to help manage or reduce your caffeine intake.
Does caffeine sober you up?
People who have drunk too much alcohol often turn to coffee or an energy drink to sober them up.
However, caffeine does not sober a person up or make them fit to drive. It may make them more alert, but it does not reverse the poor judgment and other effects associated with alcohol.
In fact, it could be more dangerous because, without the drowsiness, a person is more likely to believe they are sober, which could lead to hazardous activities such as driving home or consuming more alcohol.
Share on Pinterest The caffeine and sugar content in energy drinks could be detrimental to health.There is some controversy around energy drinks. They have been banned from a number of student campuses, because of reports of health problems and even fatalities.
The amount of caffeine in an energy drink depends on the brand and type.
While one 16-ounce Americano coffee can contain 225 mg of caffeine, the caffeine content of a 16-ounce can of energy drink until recently ranged from 160 mg to 357 mg.
Producers of the drink that contained 357 mg of caffeine have now lowered their caffeine content to 300 mg. It carries a health warning that it should not be consumed by children, those with heart problems, or those who may have an intolerance to caffeine.
Energy drinks contain not only caffeine but other plant-based stimulants, simple sugars or artificial sweeteners, and additives. A 16-ounce serving of one well-known energy drink would contain around 50 g , or 1.75 ounces, or 5 teaspoons of sugar.
These high concentrations of caffeine and sugar could have a negative impact on the body.
How Much Daily Caffeine Is Too Much?
The FDA doesn't have official guidelines for caffeine intake in children and adolescents. But the American Academy of Pediatrics recommends adolescents (ages 12 to 18) limit their intake to 100 mg per day and that children under 12 avoid caffeine altogether.
Some people are more sensitive to the effects of caffeine than others. If you experience symptoms of too much caffeine, then you should reduce your intake.
How Much Caffeine Is in This?
Food and drinks can vary in the amount of caffeine they have. Here are approximate amounts per item:
- 12 ounces (oz) of caffeinated soft drink: 30-40 milligrams (mgs)
- 8 ounces of green or black tea: 30-50 milligrams
- 8 ounces of coffee: 80-100 milligrams
- 8 ounces of decaf coffee: 2-15 milligrams
- 8 ounces of energy drink: 40-250 milligrams
- 1 ounces of dark chocolate: 12 milligrams
These are averages. Always read the label to make sure you aren't consuming more caffeine than intended.
