Caffeine and Your Health (2803)

Caffeine has been consumed by people since ancient times. The most common sources of caffeine are coffee, tea, chocolate, soft drinks, and a variety of over-the-counter and prescriptive drugs.

The variety of coffee bean or tea leaf affects the amount of caffeine in the product.  For example, specialty coffees such as espresso, cappuccino and latte, are made from arabica beans, which give a stronger taste but less caffeine than robusta beans used to make the cans of regular coffee found in grocery stores.  And if the coffee is dark roasted, which takes more time than the light roasting of beans found in most supermarket varieties, more caffeine is burned off the bean.

In addition, the method of brewing coffee and how long tea is steeped influences caffeine amounts.  A tea steeped longer will have more caffeine.  Coffee from a drip coffee maker will have more caffeine than either percolated or instant coffee.  A 5-ounce cup of brewed coffee averages 115 milligrams of caffeine; instant coffee has around 65 milligrams, while decaffeinated has only 3 milligrams.  Five ounces of tea averages 50 milligrams; 12 ounces of ice tea has about 70 milligrams.

Don't forget to check the ingredients in your favorite soft drink. Caffeine may be added for flavoring and as a stimulant.  Some soft drinks contain up to 60 milligrams per 12- ounce serving.

Caffeine is a natural part of chocolate.  An ounce of dark semi-sweet chocolate averages 20 milligrams whereas a comparable amount of milk chocolate averages 6 milligrams.  Parents whose children love chocolate milk will be happy to know that an 8 ounce glass contains only an average of 5 milligrams of caffeine.

Keep in mind that caffeine is found in some pain relievers, diuretics, cold remedies and weight control products.

Caffeine is a stimulant.  Twenty to 200 milligrams of caffeine enhances alertness and increases the amount of time it takes for a person to fall asleep.  Higher doses in the range of 200 to 800 milligrams can produce nervousness, anxiety, increased urine production, and increased gastric secretions.  With regular use, tolerance develops to many of the effects of caffeine.  When regular caffeine consumption is suddenly stopped, some people experience headaches, fatigue, irritability and depression.  These effects only last a few days and often can be avoided if caffeine intake is decreased gradually.

The effects of caffeine vary depending on one's ability to excrete it from the body and on the amount consumed. However, there is no evidence that moderate amounts of caffeine are harmful to the average healthy adult.

Caffeine use by pregnant women has been a source of concern in recent years, but studies show no increase in birth defects with moderate consumption of caffeine.  In other words, two cups of coffee a day should pose no risk to the fetus, but ask your doctor for advice that is specific to your individual concerns.

For more information on this subject, Please visit the College of Agricultural Sciences Publications Web site.

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