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Common Caffeine Side Effects
Research has shown that many people are unaware of these side effects. Research tends to extol the positive short-term effects, such as increased attention and energy, without considering these health effects.
The "Diagnostic and Statistical Manual of Mental Disorders, Fifth Edition" (DSM-5-TR), the tool that doctors and mental health professionals use to diagnose psychological conditions, recognizes caffeine-related disorders that are related to the use of caffeine, including caffeine intoxication and caffeine withdrawal. Caffeine use disorder is also listed as a condition for further study.
According to the DSM-5-TR, some of the major short-term side effects of caffeine intoxication are:
Anxiety
Caffeine-induced anxiety disorder is a caffeine-related condition described in the DSM-5. Caffeine can make you feel more alert, but too much can also lead to feelings of anxiety and nervousness. Because caffeine can trigger your body's fight-or-flight response, you may be left feeling like you are on high alert.
One study found that doses of caffeine over 400 mg are associated with an increased risk of anxiety in healthy individuals.
While caffeine use is associated with mood improvements in some people, others may experience decreased mood or mood swings. Such effects tend to be more likely when caffeine is consumed in high doses. Suddenly quitting caffeine consumption may also have negative effects on mood due to withdrawal symptoms.
Insomnia
People often consume caffeine to increase wakefulness, which can sometimes interfere with sleep. In some cases, people may have trouble falling asleep or may have a difficult time getting restful, restorative sleep. Caffeine may stay in your system for around five hours, so it is a good idea to stop consuming caffeine by early afternoon.
Restlessness
After consuming caffeine, you may also find that it is difficult to relax or calm yourself down. Although this side effect may seem desirable, we all need rest. If you cannot tire enough to get adequate rest, you may not give your body adequate time to repair itself. You may not feel exhausted, but your body will become worn out without regular breaks from activity.
Caffeine for the Sustainment of Mental Task Performance: Formulations for Military Operations.
Institute of Medicine (US) Committee on Military Nutrition Research.As stated in Chapter 1, caffeine is the most widely used central nervous system (CNS) stimulant in the world. It has numerous pharmacological and physiological effects, including cardiovascular, respiratory, renal, and smooth muscle effects, as well as effects on mood, memory, alertness, and physical and cognitive performance. This chapter provides a brief summary of the metabolism and physiological effects of caffeine
FIGURE 2–1
Chemical structure of methylxanthines.
The fatal acute oral dose of caffeine in humans is estimated to be 10–14 g (150–200 mg/kg body weight [BW]) (Hodgman, 1998). Ingestion of caffeine in doses up to 10 g has caused convulsions and vomiting with complete recovery in 6 hours (Dreisbach, 1974). Extreme side effects were observed in humans at caffeine intakes of 1 g (15 mg/kg) (Gilman et al., 1990), including restlessness, nervousness, and irritability, and progressing to delirium, emesis, neuromuscular tremors, and convulsions. Other symptoms included tachycardia and increased respiration.
Summary
Caffeine is a natural stimulant that alters brain and body function. A majority of the population consumes at least one caffeinated beverage daily, mostly in the form of coffee, tea, and soda.
Moderate caffeine consumption has been associated with improvements in energy, mood, weight, cognition, and physical performance. However, too much caffeine may cause headaches, anxiety, trouble sleeping, irritability, respiratory issues, chest pain, thirst, and frequent urination.
Certain people may be more sensitive to caffeine and may see these effects at even lower doses. Caffeine may cause allergies, and alter the effects of certain medications.
Frequently Asked Questions
Caffeine levels vary depending on the size and type of coffee. An 8 ounce (oz) cup of brewed coffee has about 96 milligrams (mg) of caffeine. An 8 ounce cup of instant coffee has 62 milligrams of caffeine. A one-shot (1 ounce-1.75 ounces) cup of espresso contains between 63-110 milligrams of caffeine. Coffee cups range from 8-31 ounces. Bigger cups will contain more caffeine.
An 8-ounce cup of green contains 30-50 milligrams of caffeine.Intakes over 400 milligrams of caffeine a day have been associated with insomnia, jitters, anxiousness, a fast heartbeat, upset stomach, headache, and a sad mood. It may also increase the risk of male infertility, cancer, heart disease, mood disorders, and weakened bones.
The way to eliminate caffeine is to wait it out. It takes about 3 to 6 hours for caffeine to leave the body.
How can you go to sleep after having too much caffeine? The only thing that can improve sleep is letting caffeine leave your system.If you are pregnant, trying to get pregnant, and/or are breastfeeding you should limit your caffeine intake to less than 200 milligrams a day (about one and a half 8-ounce cups).
Doses between 1.4 and 2.7 milligrams per pound of bodyweight worked best when taken 60 minutes before exercise.