Caffine, in Moderate Amounts, Can Be Good For You

PUSH Health

Caffeine, in Moderate Amounts, Can Be Good for You

Here’s How to Tell If You’re Overdoing It

If you’re a caffeine aficionado, you might find some comfort in knowing that moderate caffeine consumption can be beneficial. Gone are the days when we saw coffee as a warm morning beverage or a treat to start the day. For many of us, it’s more like a lifeline—a delicious crutch that keeps us going through the day, whether in the form of French press, pour-over, cold brew, or even cocktails.

We’ll admit we’re on the extreme end of the spectrum. We know we’ll eventually need to cut back, especially for the sake of our chronic insomnia. But here’s the thing: Caffeine isn’t necessarily bad for you when consumed in moderation. To understand what moderation means and caffeine’s health benefits (and potential drawbacks), we here at PUSH researched what all the top nutritionists are saying.

Health Benefits of Caffeine

Research suggests that caffeine can enhance mental performance and alertness by blocking a brain chemical associated with drowsiness. Many studies have shown that caffeine improves endurance and overall athletic performance. However, it’s important to note that caffeine won’t give you superhuman abilities but rather help you perform at your peak. Caffeine from coffee and tea, consumed in moderation, may also reduce the risk of chronic diseases such as type 2 diabetes, heart disease, and some cancers. These beverages contain polyphenols and antioxidants, which protect against chronic diseases.

Is Caffeine Harmful?

Consuming up to 400 milligrams of caffeine per day is considered safe for most people. However, exceeding that amount can lead to health issues such as insomnia, anxiety, nausea, headaches, dizziness, restlessness or shakiness, and abnormal heart rhythm.

The FDA warns that consuming about 1,200 milligrams of caffeine can potentially cause seizures. This amount of caffeine is found in dietary supplements containing pure or highly concentrated caffeine. If you choose to consume these products, reading the label and measuring a safe serving is crucial.

Does the Source of Caffeine Matter?

Coffee, tea, and energy drinks—how do they compare healthwise? The body distinguishes between natural and synthetic caffeine. However, recent trends show that Americans believe natural and added caffeine have the same effect. According to the FDA and US Dietary Guidelines, it’s most important to stay below 400 milligrams of caffeine, as this amount is not associated with negative health effects in healthy adults. Individual sensitivities to caffeine and metabolism rates can vary widely.

What’s a Healthy Amount of Caffeine?

Nutritionists recommend a moderate caffeine intake of 300 to 400 milligrams per day. This measure is roughly equivalent to three cups of coffee, 5 ounces of espresso, seven cups of black tea, or 11 cups of green tea. You can use the International Food Information Council’s caffeine calculator if you need clarification about the caffeine content of common foods or beverages.

Tips for Cutting Back on Caffeine

Consider going half-caf. You only need a small amount (75-100 milligrams) for an effect, so if you’re having a 16-ounce cup of coffee containing about 200 milligrams of caffeine, consider making it half-decaf. Also, be mindful of hidden sources of caffeine. Synonyms for caffeine include Guarana, Yoco, Yerba Mate, Guayusa, Yaupon Holly, Kola Nut, Cocoa, and Green Tea Extract. So, watch out for these ingredients as they contribute to caffeine intake.