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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.
Caffeine and Medications
Caffeine intake may interfere with the effectiveness of medications and alter how they work. The following medications are affected by caffeine intake:
- Antidepressants
- Sedatives
- Antipsychotics
- Blood pressure drugs
- Anticoagulants
- Alzheimer's and Parkinson’s drugs
- Cancer medications
- Thyroid medications
- Antibiotics
- NSAIDs
- Migraine medications
- Estrogen
- Oxandrolone
Ask your doctor how caffeine may interact with your medications so you can avoid absorption problems.
Caffeine Can Affect How Medications Work
Caffeine may increase or decrease how much medication is absorbed. This can alter the effects of the drug. Ask your healthcare provider to learn how caffeine may interfere with your medications.
Long-Term Side Effects of Caffeine
Caffeine use or overuse may also have some long-term side effects. These can include:
Caffeine Dependence
Caffeine Withdrawal
Another common long-term side effect is the experience of caffeine withdrawal symptoms. People who consume large amounts of caffeine more frequently may be more likely to feel withdrawal symptoms after several hours without a dose of caffeine.
Symptoms of caffeine withdrawal can include:
- Low mood
- Headache
- Nausea
- Mental fogginess
- Lightheadedness
Research has found that people who consume caffeine daily have a higher risk of experiencing withdrawal symptoms such as fatigue and headaches.
Caffeine During Pregnancy
Excessive caffeine consumption during pregnancy may lead to adverse side effects. Research suggests that the risk of miscarriage increased by 14% for each 100 mg consumed per day. Some research suggests that caffeine use during pregnancy may contribute to low birth weight.
Natural sources of caffeine may contain fewer harmful compounds
Another consideration is that foods containing synthetic caffeine often contain other compounds that you generally shouldn’t have too much of.
For instance, regular soda contains large amounts of processed sugar, which has been linked to a variety of negative health outcomes, including obesity, type 2 diabetes, and heart disease ( 11 ).
Energy drinks contain various nonnutritive stimulants, such as taurine, L-carnitine, D-glucuronolactone, and inositol. The long-term effects of ingesting these are still unknown ( 12 ).
SummaryNatural caffeine and synthetic caffeine have very similar effects on your body. However, foods that contain natural sources of caffeine are often more nutritious and less likely to contain harmful compounds.
Tips to Reduce Caffeine Intake
Reduce caffeine intake with these tips:
- Switch to low or no caffeine: Reduce caffeine intake by replacing foods and beverages that have little to no caffeine. To avoid caffeine withdrawal, start by reducing caffeine intake first. For example, try ordering half-caf coffee (coffee that is half caffeinated and half decaf) or switching your second cup of tea to herbal.
- Drink more water: Drinking more water will fight fatigue and improve mood and energy levels.
- Eat more foods with nutrients: Vitamin C, iron, magnesium, zinc, fiber, and the B complex vitamins may improve fatigue. These are found in milk, cheese, eggs, liver, poultry, organ meat, tuna, mackerel, salmon, clams, nuts, seeds, whole grains, and colorful and leafy green vegetables.
How Long Does It Take For Caffeine to Wear Off?
According to the FDA, caffeine has a half-life of about four to six hours. This means that up to six hours after you consume caffeine, at least half of the caffeine is still present in your body.
