Caffeine is the world’s most accepted drug, consumed by hundreds of millions of adults each day in some form of coffee, soft drinks, energy drinks, etc.
Many of us can’t start the day without it – we feel foggy and sluggish otherwise. But too much has us feeling jittery and even nauseous.
But nailing the just-right amount makes us pleasantly alert and productive, even slightly euphoric. We’re all addicted, but is that such a bad thing?
For most of us, it’s not. Caffeine is a central nervous system stimulant that relieves fatigue and improves mood, concentration and focus. For some sporty types, it can boost endurance. Health organizations worldwide suggest that most people can safely consume up to 400 milligrams of it a day—roughly the amount in 33 ounces of brewed coffee or 68 ounces of black tea.
It’s for the heavy drinkers that consume over 600mg a day when things get – literally – shaky: At that volume, some people experience tremors, increased blood pressure, an upset stomach, headaches, dizziness, heart palpitations and insomnia.
Additionally, while daily consumption of caffeine doesn’t usually disrupt the heart’s rhythm enough to create dangerous irregular patterns, high doses can temporarily raise your heart rate and blood pressure—a danger for people with heart disease. In rare cases, excess caffeine intake has caused seizures and even death, though mostly among people consuming energy drinks.
There’s some research that suggests caffeine can protect against dementia, including Alzheimer’s disease. One observational study in The Journals of Gerontology: Series A found that women aged 65 and older who consumed an average of 261 mg of caffeine (two to three cups of coffee) a day for 10 years reported fewer dementia symptoms than women who had consumed an average of 64 mg daily.
Related: 3 Caffeine Myths We’re Tired of Hearing
Along with beverages, caffeine is often an ingredient in slim-down supplements because it may briefly reduce feelings of hunger – though there’s never been a link to consuming caffeine leading directly to weight loss.
“It’s more important to think about how you take your coffee,” says Dr. Duane Mellor, a registered dietitian and a senior teaching fellow at the Aston Medical School in Birmingham, England. “If it’s black or with a little bit of milk, that’s not a problem. But if you take it with a lot of milk or cream, sugar or syrups, it’s now a high-energy, high-fat drink.”
For most people, caffeine’s biggest drawback is that it can interfere with sleep, especially the deep “slow-wave” rest that’s vital for the brain and body to recuperate. Worst case, sleep deprivation is associated with obesity and other chronic diseases like Type 2 diabetes and depression. “If caffeine is disrupting your sleep, limit it or cut it out. It’s a no-brainer,” says Mellor.
If you do choose to quit caffeine, Mellor warns, an abrupt decrease in your consumption may cause headaches, irritability, difficulty focusing on tasks, and other withdrawal symptoms.
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