Is caffeine harmful?

Caffeine has its benefits, but its excessive consumption brings certain risks. Find out how much caffeine is too much and whether you need to limit your intake. If you rely on caffeine to wake you up and keep you going, you are not alone. Millions of people rely on it every day to stay alert and improve their concentration.

How much caffeine is too much?

For most healthy adults, up to 400 milligrams (mg) of caffeine a day appears to be safe. That's roughly the amount of caffeine in four cups of brewed coffee, 10 cans of cola, or two energy drinks. However, keep in mind that the amount of caffeine in energy drinks can vary significantly. Caffeine use can be safe for adults, but it's not the best idea for children. It is necessary to keep an eye on teenagers and adolescents when it comes to excessive caffeine intake and mixing caffeine with alcohol and other drugs. For pregnant women with high daily caffeine intake (more than 300 mg per day), The World Health Organization recommends reducing its daily intake to prevent potential problems.

What are the symptoms of "over-caffeination"?

You may want to limit your caffeine intake if you drink more than 4 cups a day and experience these side effects:

• Headache
• Insomnia
• Nervousness
• Irritability
• Frequent urination or inability to control urination
• Fast heartbeat
• Muscle tremors

Everyone is different

Some people are more sensitive to caffeine than others. If you are prone to the effects of caffeine, even small amounts can cause unwanted effects, such as restlessness and sleep problems.

How you react to caffeine can also depend partly on how much caffeine you are used to drinking. People who do not drink caffeine regularly tend to be more sensitive to its effects.

Caffeine won't solve your sleep problem

Using caffeine to mask sleep deprivation can create an unwelcome cycle. For example, you might drink caffeinated beverages because you have trouble staying awake during the day. But caffeine prevents you from falling asleep at night and shortens your sleep time.

On the other hand...

Caffeine intake in recommended amounts in the form of coffee also brings several positive effects. This is because, in addition to caffeine, it also contains antioxidants and other active substances that can help you prevent certain diseases. Therefore, drinking coffee is associated with these positives, for example:

• Drinking one to two cups of coffee a day can help you ward off a heart attack
• Caffeine can help you prevent the onset of Parkinson's disease. It can also help people with this disease better control their movements.
• It seems that regular drinking of even decaffeinated coffee has a protective effect on your liver. Research shows that coffee drinkers have higher levels of liver enzymes within a healthy range than people who do not drink coffee.
• The caffeine in two cups of coffee can provide significant protection against the onset of Alzheimer's disease. Researchers found that women aged 65 and older who drank two to three cups of coffee a day were less likely to develop dementia.
• Your body may process glucose better. That's the theory behind studies that found that people who drink more coffee are less likely to get type 2 diabetes.

Conclusion

Caffeine is part of the daily routine for many people and usually does not pose a health problem and can have beneficial effects. However, keep in mind the possible side effects of caffeine and be prepared to limit it if necessary.