Caffeine is a naturally occurring substance and the most socially accepted psychoactive drug. It can increase alertness and aids energy release, especially from exercise. It is a mild diuretic that acts as a temporary stimulant and delays fatigue. However, over the years, many myths and misconceptions have emerged about this stimulant. We spoke to Karthigaiselvi, HOD, Clinical Nutrition and Dietetics, BGS Gleneagles Global Hospitals, Bengaluru, who debunked myths about caffeine and stated the facts.
Myths And Facts About Caffeine
Myth 1: Caffeine is present only in coffee
Fact: Karthigaiselvi said that caffeine is present in leaves, seeds, and fruits of more than 63 plant species. For example, tea, soft drinks, energy drinks, canned drinks, cocoa beans, chocolate drinks, snack bars, pre workout supplements, over-the-counter medications, and cold medications.
Myth 2: Caffeine elevates the likelihood of heart disease
Fact: Karthigaiselvi informed, “Caffeine content does not increase the risk of cardiovascular disease, raise cholesterol levels or cause irregular heartbeat. A slight temporary rise in blood pressure similar to normal activity for a few individuals may occur.”
Myth 3: Caffeine depletes calcium in bone and ends with osteoporosis
Fact: Karthigaiselvi said, “High caffeine intake increases calcium loss in the urine. However, normal caffeine intake is not a risk factor for individuals, especially women who consume adequate calcium.”
Also Read: From Sources To Consumption Levels: Learn All About Caffeine From The Expert
Myth 4: Women who are trying to get pregnant and pregnant should avoid caffeine
Fact: Karthigaiselvi highlighted, “Mild to moderate caffeine consumption is safe for pregnant women. The recommended consumption amount for pregnant women is 300 mg per day (2-3 small cups of instant coffee).”
Myth 5: Caffeine affects the health of children
Fact: In sensitive hyperactive children, high doses of caffeine may cause temporary excitability, anxiety, and irritability, otherwise children have the same ability to process caffeine as adults.
Myth 6: There is no benefit to caffeine
Fact: Karthigaiselvi informed, “Caffeine has many benefits including improving memory and logical reasoning. Some caffeine-containing foods like coffee, tea, and chocolates contain antioxidants which are good for the heart and prevent cancer. Also, caffeine reduces the concentration of histamines which in turn reduces allergy.”
According to Johns Hopkins Medicine, a substantial majority of individuals affected by Alzheimer's disease in the United States are women, accounting for nearly two-thirds. However, the consumption of the caffeine found in two cups of coffee could potentially offer significant defence against the onset of this condition.
Also Read: Bulletproof Coffee For Weight Loss: What Is It, How It Works, & Health Benefits
Myth 7: Caffeine causes cancer
Fact: Karthigaiselvi said, “Scientific evidence demonstrates that caffeine consumption does not increase the cancer risk.” As indicated in the Medical Principles and Practice, there is an inverse correlation between coffee consumption and the occurrence of liver cancer and breast cancer among postmenopausal women.
More About Caffeine
Caffeine is addictive
Karthigaiselvi said, “Caffeine is a stimulant to the central nervous system and its regular use can cause mild physical dependence. Headache, irritability, anxiety, fatigue, mood changes, and difficulty in concentration are some of the caffeine withdrawal symptoms.”
Caffeine (Coffee) causes insomnia
Karthigaiselvi said, “Our body absorbs caffeine and gets rid of it quickly. People with increased sensitivity should not consume coffee six hours before going to bed. Also, morning consumption of one or two cups of coffee won’t interfere with sleep.”
Average Amount of Caffeine in Food Items
- Instant coffee: 75mg per 190ml cup
- Brewed coffee: 85mg per 190ml cup
- Brewed tea: 50mg per 190 ml cup
- Energy drinks with added caffeine: 28-87 mg per 250ml glass
- Cola drinks: 8- 53 mg per 250 ml glass
- Some soft drinks: 24mg per 250ml glass
- Chocolate: 5.5 to 35.5 mg in a 50g bar
What is the recommended quantity for caffeine consumption?
Karthigaiselvi informed, “Generally, you can consume up to 400 milligrams of caffeine per day. If you're concerned about your caffeine intake, consult with your healthcare provider about a daily limit that's safe and healthy for you.”
Disclaimer
The information in this article is shared by a registered healthcare professional and is for informational purposes only. Hence, consult with your healthcare expert before adding or making changes to your diet.