The question itself is controversial to answer because when it is asking whether “how much is Too Much?”, at the same time it also answers “Too Much”. There are millions of people who rely on coffee, whether a college student who is stressed during exams or a person at work trying to find a new sales plan or any older person who just wants to relax themselves.
The answer to how much caffeine is too much depends on the person, for some it can be positive, and the other would define it as negative, few will state caffeine as addictive while some will criticize that it is harmful.
Will too much consumption of caffeine be harmful, or is it safe?
Can a kid intake caffeine, and will it be safe for them?
Will it help in boosting energy or will make you feel relaxed?
Many questions are arising when we start discussing. There are advantages, but there are also some drawbacks. Find out if it’s too much and if you need to limit your intake.
Firstly, you need to understand what caffeine is and what it all includes as a part of caffeine?
Caffeine is a naturally occurring bitter substance in over 60 plants, including coffee beans, Tea leaves, Kola nuts used to flavor soft drinks, Cocoa beans from which chocolate products are made.
How much caffeine is too much caffeine?
Many people consume caffeine in their daily diet. But drinking more than four to five cups a day can be unhealthy. Up to 400 mg of caffeine per day is proven to be safe for most adults.
Four cups of brewed coffee, 10 cans of cola, or 2 cups of energy drinks contain about the same amount of caffeine. The actual caffeine content of a drink varies greatly, especially for energy drinks.
Caffeine use can be safe for adults, it is now no longer a good concept for children. Adolescents and teens want to be advised about immoderate caffeine consumption and combining caffeine with alcohol and different drugs.
Women who are pregnant or who’re seeking to turn out to be pregnant and people who’re breastfeeding need to discuss with their medical doctors approximately proscribing caffeine use too much less than 2 hundred mg for routine.
Even among adults, heavy caffeine use can cause unsightly consequences. And caffeine might not be a good desire for folks that are notably touchy to its consequences or who take positive medications.
Foods and drinks may have different caffeine content. The approximate price per piece is as follows:
12 ounces (0.45 kg) (ounces) caffeinated soft drinks: 30 to 40 milligrams
8 ounces (0.3 kg)-green or black tea: 30 to 50 mg
8 ounces (0.3 kg)-coffee: 80 to 100 mg
8 oz (0.3 kg) decaffeinated coffee: 2 to 15 mg
8 ounces (0.3 kg) of energy drink: 40 to 250 milligrams
1 ounce (ca. 38 g) dark chocolate: 12 milligrams
Average values are given. Always read the label and make sure you’re not consuming more caffeine than expected.
How can caffeine affect your body?
If you are a person relying on a cup of coffee to wake up, or you’re going through an afternoon laziness, you’re not alone, there are many out there.
Caffeine intake will depend on your preference for caffeinated foods. A cup of tea contains 14 to 60 mg of caffeine depending on the preference of tea, whereas coffee contains up to 200 mg. If you also prefer energy drinks, cola, or chocolate products, there are also caffeine components in that.
While caffeine is not very dangerous, keep in mind that too much can negatively impact your health. Here are some:
Disturbs the sleep patterns
Too much caffeine can make it hard to fall asleep at night. Even average amounts of caffeine can cause sleeping problems in some people. Especially if you bring it too close to the bed. With age, the effects also worsen.
If caffeine interferes with sleep, restrict the consumption of caffeine during the day and at night. It’s not just about tea and coffee, but it is also found in chocolate, energy drinks, and other foods and beverages that are available pre-packed.
Increased heart rate
Caffeine is a stimulant that can make your heartbeat a little faster when you wake up. However, having too much caffeine or being too sensitive can cause your heart rate to go up too quickly or stay high for too long.
The heart may sometimes appear to be beating in a strange rhythm called a fast heartbeat. Some people think the creeping lines are a bit missing.
Affects the digestive and excretory systems.
Caffeine increases the amount of stomach acid, which can cause heartburn or upset stomach. The extra caffeine doesn’t even accumulate in the body. It is processed by the liver and excreted in the urine. This is why urination may increase immediately after consuming caffeine.
Muscle damage
Large amounts of caffeine can interfere with calcium absorption and metabolism. This may contribute to thinning of the bones (osteoporosis). Consuming too much caffeine can also cause muscle cramps.
Gives a headache
Caffeine intake regularly in the form of pills, energy bars, or a cup of coffee creates tolerance. Then, if you don’t take it every day, you can get a rebound headache.
Quitting caffeine immediately completely can worsen it. Therefore, gradually reduce your caffeine intake, and you will feel better.
Side Effects of Caffeine:
Fatigue
Coffee, tea, and different caffeinated liquids are recognized to enhance power levels.
However, they also can impact with using main to rebound fatigue after the caffeine leaves your system. To maximize caffeine’s blessings on power and keep away from rebound fatigue, devour it in mild, preferring excessive doses.
Blood pressure fluctuations
Overall, caffeine does not increase the risk of heart disease or stroke for most people. However, several studies show an increase in blood pressure due to its stimulating effect on the nervous system.
High blood pressure is a risk factor for heart attack and stroke because over time it can damage arteries, limiting blood flow to the heart and brain.
Fortunately, the effects of caffeine on blood pressure appear to be temporary. Therefore, it is important to pay attention to how much and when to consume caffeine, especially if you already have high blood pressure.
Blood sugar
Diabetics report elevated blood sugar levels after consuming caffeine.
There is evidence that caffeine can attenuate the effects of insulin, resulting in small but noticeable increases in blood sugar, especially after a meal.
Depression
High caffeine intake can worsen symptoms of anxiety and depression.
Also Read: Caffeine Side Effects: Advantages and Disadvantages
It can be addictive
For all the health benefits of caffeine, there is no denying that caffeine is addictive. This can lead to psychological or physical dependence, especially at high doses.
Without Caffeine for several hours can cause psychological or physical withdrawal symptoms in people who consume large amounts of caffeine each day.
Menopause
Women who consumed caffeine during menopause were more likely to experience hot flashes and night sweats.
Is caffeine good or bad for your health?
Coffee has been praised and ridiculed too. It has also been blamed for causing impotence and insanity and in other cases a remedy for laziness or relief.
The research on the benefits and disadvantages of coffee and humans is endless, but here’s a list of some good and a few of the bad.
Enhances performance after a workout
When it is about workouts, caffeine might improve growth and the usage of fats as fuel. This is useful due to the fact it may assist the glucose saved in muscle mass last longer, doubtlessly delaying the time it takes your muscle mass to attain exhaustion. Caffeine can also enhance muscle contractions and growth tolerance to fatigue.
Helps with weight gain
Caffeine contains magnesium and potassium, which helps the body use insulin by regulating blood sugar levels and reducing cravings for sweets and snacks.
Help in reducing the risk of cancer
The study shows that coffee may decrease the risk of developing prostate cancer in men by 20%, and endometrial cancer in women by 25%. Caffeine may also help in preventing the most common type of skin cancer.
Alzheimer’s and Parkinson’s
Studies have shown that lifetime caffeine intake may reduce the risk of developing Alzheimer’s disease. It is also seen that people who drink a lot of coffee have a lower risk of Parkinson’s disease.
Brightens the mood and fights depression
Caffeine stimulates the nervous system and boosts neurotransmitters like serotonin, dopamine, and noradrenaline, which increase your mood. Two cups of espresso the afternoon prevents the chance of suicide with using 50%.
Why is caffeine bad for you?
It can be toxic
Poor-quality coffee can contain many impurities that can cause nausea, headaches, or an overall unwell feeling. This can happen if the coffee is made from torn or spoiled beans. Even one rotten bean can affect your cup.
Pregnancy
The effects of coffee on the fetus is dangerous, but one thing is certain. If you drink coffee during pregnancy, the caffeine also reaches your fetus, and your baby is very sensitive to caffeine.
So, if you are addicted to coffee and can’t stop drinking during pregnancy, cut down on your coffee consumption to at least one cup per day.
Gout
Consumption of caffeine can cause gout attacks in people with this disorder. Drinking more caffeinated beverages in 24 hours can be associated with a nearly 4-fold increased risk of recurrent gout attacks.
Coffee is a popular beverage that has been observed for its many health benefits, including its ability to increase energy levels, promote weight control, improve athletic performance, and prevent chronic disease.
But some people may need to limit their intake, including those who are pregnant or breastfeeding, children and adolescents, and people with certain medical conditions.
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