Caffeine can be consumed in different ways including coffee, tea, energy drinks, and certain foods. It is a natural stimulant that is said to provide temporary increased alertness and reduced fatigue. However, it is also believed that excessive caffeine consumption may cause problems in the body. According to Dr Srabani Mukherjee, Dietician, Fortis Hospital Anandapur, Kolkata, “The intake of caffeine has multiplied through various drinks nowadays. She explains that caffeine is a drug that stimulates the brain and nervous system of the body offering it a boost in energy. In an interaction with the OnlyMyHealth team, Dr Mukherjee discusses the side effects of consuming caffeine in excess.
Caffeine Can Be Beneficial In Some Ways
Research suggests caffeine consumption can be beneficial in ways, including all cause mortality, cardiovascular mortality, and cardiovascular disease.
"High versus low consumption was associated with an 18% lower risk of incident cancer. Consumption was also associated with a lower risk of several specific cancers and neurological, metabolic, and liver conditions," the academic paper reads.
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A systematic review and meta-analysis published in the Journal Critical Reviews in Food Science and Nutrition also found that caffeine intake reduced weight, BMI and body fat in people.
Dr Mukherjee says, caffeine consumption can help overweight patients lose weight as it curbs appetite. However, she acknowledges that people who are overweight usually have other medical issues that can be worsened with the intake of caffeine. This includes raised cholesterol levels and blood pressure ultimately leading to cardiac problems.
In addition, she says, “Caffeinated beverages, taken in a limited measure, have antioxidant properties which help in preventing cell damage.” She advises consuming coffee without milk and sugar which kills the antioxidant qualities of caffeine. Intact, it is medically proven that green coffee is a good alternative to milk coffee, according to the doctor.
Why You Shouldn’t Have Excess Of Caffeine
Caffeinated beverages act as an exciting agent to the nerves, according to Dr Mukherjee. This is why consuming too much can lead to short-term or long-term problems. Side effects include:
- Insomnia or difficulty in sleeping
- Raised blood pressure
- Increased heart rate and restlessness
- Digestive issues, such as acid reflux and upset stomach
- Anxiety or nervousness
- Headaches or migraines
- Increased risk of osteoporosis, a condition characterised by weakened and brittle bones, increasing the risk of fractures
- Interference with calcium absorption, affecting bone health
What Is The Recommended Amount?
The US Food and Drug Association (FDA) recommends about 400 milligrams of caffeine per day for most healthy adults. But for adolescents and children the intake of caffeine should be strictly controlled. For pregnant women, or breast-feeding mothers it is advisable to not exceed the limit of 200mg of caffeine in a day and contact your doctor for any queries.
According to the FDA, toxic effects, like seizures, can be observed with rapid consumption of around 1,200 milligrams of caffeine, or 0.15 tablespoons of pure caffeine.
Bottomline
Caffeine intake can offer temporary benefits. Excessive consumption on the other hand can lead to various side effects, including restlessness, sleep disturbances, increased heart rate, and digestive issues. Understanding individual tolerance levels and making informed choices about caffeine consumption can help harness its benefits while minimising potential drawbacks. As with many dietary choices, balance is key to enjoying caffeine's effects without negatively impacting overall health.