Where does caffeine come from?

Caffeine occurs widely in the food supply, found in the leaves, seeds, and/or fruits of at least 63 plant species. Most common sources are coffee beans, cocoa beans, kola nuts, and tea leaves. The amount of caffeine in food products depends on the serving size, type of product, and preparation method.

Is caffeine safe?

Thousands of studies have been done on this compound: it is safe and moderate intake – national guidelines are 300 mg/day – does not cause adverse health effects in healthy adults (and children). Some people – caffeine sensitive – may have effects with less – like elderly and people with high blood pressure.

How much caffeine is in food products to get to 300 mg/day?

8 ounce mug of coffee – about 150 mg
1.5 ounce espresso (single shot) – about 75 mg
10 ounce mug of tea – about 50 mg
12 ounce soda - about 50 mg
Energy Drinks:

• Red Bull (8 oz can): 80 mg


• Rock Star (16 oz can): 160 mg


• UpShot (shooter size – 2 ounces) – 200 mg

Plus, caffeine is also found in many cold remedies and in NoDoze (1 pill = 200 mg).

What happens when caffeine is stopped? Is there withdrawal?

When regular consumers of caffeine stop abruptly, they may experience some undesirable, but mild short-lived symptoms – particularly headache, mild fatigue. There is little evidence of heath risk of caffeine consumption.

What positive effects does caffeine have on the body?

Caffeine is a drug: A pharmacologically active substance, and when ingested in moderate amounts, can be a mild stimulant and very positive compound. It improves alertness, mental focus and concentration, as well as exercise and physical performance. This has been shown in elite athletes, and weekend warriors – just moderate exercisers. This appears to occur at a dose of about 100 mg, though changes in these have been seen with doses as low as 30 mg.

Caffeine is the original “fat burner”. Its action in the body is to stimulate the breakdown of fat and acts on the “fight or flight” response (like when we had to run away from a woolly mammoth in cave man times for survival).

Some recent evidence indicates moderate intake of caffeine may help reduce the risk of several chronic diseases, including diabetes, Parkinson’s disease, liver disease, and recolored cancer. The mechanisms of all of these are unclear. These are all based on large studies, studying thousands of people, their caffeine intake, and making associations.

There is little evidence to show that caffeine increases the risk of cancer – just no data to support this, though earlier studies, not well designed, did make an association with some cancers, like colon and breast. Still, keep consumption moderate – no trouble with 300 mg or less.

Caffeine does not significantly increase the risk of heart disease, or stroke, but some studies have found that some risk factors, like blood pressure, might be affected by caffeine (caffeine can cause blood pressure to go up in people with blood pressure). A recent study shows moderate caffeine intake seems to promote longevity.

Regarding caffeine consumption, and osteoporosis, caffeine does NOT lower bone density in women consuming adequate calcium (many women do not!). Results showing some increase in hip fracture with high caffeine intake suggest that limiting caffeine consumption from all sources to 300 mg/day is important.

People report the positive nervous system effects of fighting fatigue, boosting athletic performance, improving mood, and increased alertness –regardless of the source of caffeine (coffee, tea, soda, energy drinks).

What negative effects can caffeine have on the body?

In those with high blood pressure, and in the elderly, too much caffeine might raise blood pressure in some people.

When caffeine is removed abruptly, some short term effects can be seen - like headache and fatigue. These are only short term and disappear within days.

For women consuming low levels of calcium, caffeine might have a negative effect on bone density. This is easily remedied by taking adequate calcium in the diet.

Interrupted sleep may occur with large amounts of caffeine ingested close to bedtime. Avoiding 8 hours prior to sleep remedies this.

Some reports of reflux – acid indigestion/heartburn – occur with caffeine ingestion. When it is discontinued, this stops

Some people report nervousness, rapid heartbeat, sleeplessness and rapid heartbeat with too much consumption (over 300 mg per day – or doses over 200 mg).

The Confusion of Coffee versus Caffeine Effects

Coffee beans are a rich source of antioxidants (same for tea!). In our country, adults consume most of their caffeine as coffee, and more recently, in energy drinks. Children also get a significant amount from sodas.

Coffee beans also have a chemical compound that may be a factor in preventing dental cavities – this is not a general effect of caffeine.

Also – people must NOT confuse a cup of coffee (almost no calories!) with a milk drink with whole milk, sugary syrups, and whipped cream – all in the name of “some stimulation from caffeine”.