Caffeine is a widely consumed stimulant that is found in many of our daily beverages, including coffee, tea, and energy drinks. While caffeine can provide a quick boost of energy and improve focus, its negative side effects cannot be overlooked. Excessive caffeine consumption can lead to many negative health side effects that many fail to consider. However, with proper caffeine regulation, a healthier lifestyle is possible without completely eliminating it from our daily routines.
According to a study conducted by the National Coffee Association, 64% of American adults drink at least one cup of coffee every day. Caffeine intake was highest in consumers aged 50-64 years, averaging 228 milligrams a day. Additionally, research shows that children and adolescents are also consuming caffeine at alarming rates, with 73% of children consuming caffeine on a daily basis usually in the form of sodas and energy drinks.
The overconsumption of caffeine among children can have concerning side effects that go beyond their physical discomforts such as dehydration and excessive urination. Caffeine can interfere with a child’s growth and brain development, leading to long-term consequences. Studies have shown that excessive caffeine intake in childhood can stunt growth by interfering with the absorption of calcium and other nutrients necessary for bone growth.
Moreover, caffeine can disrupt the developing brain’s neural connections, affecting cognitive abilities such as memory, attention, and learning. Kids who consume too much caffeine may also have difficulty controlling their impulses and emotions. It’s important for parents to be aware of the potential long-term consequences of excessive caffeine intake and limit their child’s consumption of caffeinated beverages.
So, what are the side effects of caffeine?
One of the most significant negative side effects of caffeine is its impact on sleep. Studies have shown that caffeine intake can disrupt the body’s natural sleep cycle and lead to insomnia, which can have detrimental effects on an individual’s physical and mental health. For example, a lack of sleep can lead to a weakened immune system, increased stress levels, and decreased cognitive performance.
A brain scientist at the National Institutes of Health, Dr. Sergi Ferre, shared in an NIH News in Health article that “the sleepiness you feel at the end of the day—that’s adenosine.” Adenosine buildup tells your brain when it’s time to rest. When caffeine blocks adenosine from working on brain cells, this prevents you from feeling sleepy. Because of this, many use caffeine as a substitute for sleep. However, doing this can potentially lead to various sleep problems.
Overconsumption of caffeine can make you fall asleep later, sleep fewer hours overall, and make your sleep feel less satisfying. It can also reduce the amount of deep, slow-wave sleep you get, which is a critical stage of sleep for feeling refreshed the next day.
Another harmful effect of excessive caffeine consumption is anxiety. Caffeine is a central nervous system stimulant that can trigger anxiety symptoms such as nervousness, irritability, and restlessness. These symptoms can be especially detrimental to individuals who already suffer from anxiety disorders. Studies have shown that high caffeine intake is associated with increased anxiety symptoms and a higher risk of developing anxiety disorders.
Caffeine consumption can also have negative effects on an individual’s physical health. Excessive caffeine intake can lead to dehydration, increased heart rate and blood pressure, and stomach issues such as acid reflux and heartburn. In rare cases, caffeine overdose can lead to seizures, cardiac arrest, and even death.
Caffeine can trigger a short, but dramatic increase in your blood pressure, even if you don’t have high blood pressure. Though it’s unclear what causes this spike, the blood pressure response to caffeine does differ from person to person. Within one hour of eating or drinking caffeine, it reaches its peak level in your blood. You may continue to feel the effects of caffeine for four to six hours.
The U.S. Food and Drug Administration states that 400 milligrams a day of caffeine are generally safe for most people. However, if you’re concerned about caffeine’s effect on your blood pressure, try limiting the amount of caffeine you drink to 200 milligrams a day—about the same amount as is generally in two 8-ounce cups of brewed coffee.
It’s important to remember that the amount of caffeine in coffee, energy drinks, and other beverages varies by brand and method of preparation. To live a healthier lifestyle with proper caffeine regulation, it is essential to understand the recommended daily intake of caffeine. However, individual tolerance to caffeine can vary, and it is crucial to listen to your body’s signals and adjust your caffeine intake accordingly.
Below is a list of common caffeinated drinks, their size, and their caffeine content.
| Beverages | Serving Size (oz) | Caffeine Content (mg) |
| Brewed coffee | 8 | 80 – 115 |
| Espresso | 2 | 80 |
| Cappuccino | 8 | 80 |
| Iced tea | 8 | 30 |
| Chocolate milk | 8 | 5 |
| Hot cocoa | 8 | 6 |
| Soda drinks | 12 | 38 – 46 |
| Energy drinks | 12 | 70 |
How do I know if I’m drinking too much caffeine?
It’s recommended to limit your caffeine intake if you are drinking more than 4 cups of caffeinated coffee a day (or the equivalent). Some side effects to watch out for also include:
- Headaches
- Insomnia
- Nervousness
- Irritability
- Frequent urination or inability to control urination
- Fast heartbeat
- Muscle tremors
What are some caffeine withdrawal symptoms?
Caffeine provides a temporary boost in energy, alertness, and mood, which is why many people consume it in the form of many different beverages or even caffeine pills. Most people, working adults and studying adolescents alike, opt for the temporary fix of consuming caffeine when they have stayed up too late the night before or plan on staying up late.
However, caffeine can have side effects once it begins to wear off. Caffeine withdrawal symptoms can occur once the caffeine begins to pass through your system, and can directly impact your productivity. When someone who regularly consumes caffeine suddenly stops or reduces their intake, they may experience symptoms such as:
- Fatigue
- Mood swings
- Difficulty concentrating
- Headaches
- Drowsiness
- Irritability
These symptoms can last for several days and can significantly affect a person’s productivity, mood, and ability to function. Response times and processing abilities are considerably slower, or they are simply unable to focus entirely.
Despite its potential side effects, many people still consume caffeine to boost their performance and stay alert. However, it’s important to consume caffeine in moderation and be aware of its potential side effects and withdrawal symptoms.
Those who rely heavily on caffeine to boost their productivity should consider gradually reducing their intake or finding alternative ways to improve their energy and focus. If you’re used to drinking caffeine-containing beverages every day and want to cut back, it’s best to do so gradually. Stopping abruptly can increase the likelihood of experiencing the symptoms mentioned above.
Unlike opioid or alcohol withdrawal, caffeine withdrawal is not considered dangerous, but it can be unpleasant. You may want to talk to your healthcare provider about how to cut back. In addition to monitoring caffeine intake, you can take steps to promote healthy sleep habits, such as creating a relaxing sleep environment and establishing a regular sleep schedule.
Additionally, reducing stress through techniques such as meditation and exercise can also help mitigate the negative effects of caffeine on mental health. It is also advised that you avoid caffeine entirely if you —
- Have any sleep disorders, like insomnia
- Have ulcers or GERD
- Are pregnant
- Are breastfeeding
- Have migraines or chronic headaches
- Have high blood pressure
- Take certain stimulants, antibiotics, asthma medicines, and heart medicines – These medications can have interactions with caffeine
- Have anxiety
- Have a fast or irregular heartbeat
While caffeine can provide a quick boost of energy, excessive consumption can have detrimental effects on an individual’s physical and mental health. It is essential to understand the recommended daily intake of caffeine and monitor personal tolerance to caffeine to live a healthier lifestyle. By incorporating healthy sleep habits and stress-reducing techniques, individuals can mitigate the negative effects of caffeine consumption and promote overall well-being.
If you are concerned about how your caffeine intake may be affecting your general and/or heart health, schedule an appointment with one of our many specialists to ensure your peace of mind:
Spring Hospital:
Dr. Bashir Al Kaddoumi, MD – Interventional Cardiologist
Dr. Abraham Chacko, DO – Gastroenterology
Heights Hospital:
Dr. Jamal Mohammed, MD – Family Medicine
References:
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Childhood caffeine exposure may negatively affect cognitive functioning. National Institutes of Health. Retrieved April 10, 2023, from https://nida.nih.gov/news-events/nida-notes/2021/04/childhood-caffeine-exposure-may-negatively-affect-cognitive-functioning U.S. Department of Health and Human Services. (2022, July 15).
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