Caffeine has its perks, but it can pose problems, too. Find out how much is too much and if you need to curb your consumption.
If you rely on caffeine to wake you up and keep you going, you aren't alone. Caffeine stimulates the central nervous system, alleviating fatigue, increasing wakefulness, and improving concentration and focus .
When to consider cutting back
For most healthy adults, moderate doses of caffeine — 200 to 300 milligrams (mg), or about two to four cups of brewed coffee a day — aren't harmful. But some circumstances may warrant limiting or even ending your caffeine routine.
You drink 4 or more cups a day :
Although moderate caffeine intake isn't likely to cause harm, too much can lead to some unpleasant effects. Heavy daily caffeine use more than 500 to 600 mg a day — may cause:
- Insomnia
- Restlessness
- Nervousness
- Fast heartbeat
- Irritability
- Stomach upset
- Muscle tremors
Curbing your caffeine habit :
To change your caffeine habit more gradually, try these tips:
- Shorten the brew time or go herbal. When making tea, brew it for less time. This cuts down on its caffeine content. Or choose herbal teas that don't have caffeine.
- Keep tabs. Start paying attention to how much caffeine you're getting from foods and beverages. It may be more than you think. Read labels carefully. Even then, your estimate may be a little low because not all foods or drinks list caffeine. Chocolate, which has a small amount, doesn't.
- Go decaf. Most decaffeinated beverages look and taste the same as their caffeinated counterparts.
- Cut back. But do it gradually. For example, drink one fewer can of soda or drink a smaller cup of coffee each day. Or avoid drinking caffeinated beverages late in the day. This will help your body get used to the lower levels of caffeine and lessen potential withdrawal effects.
- Check the bottle. Some over-the-counter pain relievers contain caffeine as much as 130 mg of caffeine in one dose. Look for caffeine-free pain relievers instead.
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