An estimated 80% of people say they consume caffeine on a daily basis, but many wonder if they are doing more harm than good. Let's set the record straight.



Caffeine is found throughout nature in the leaves, seeds and fruits of more than 60 different plants. The most common are coffee beans, cacao beans and tea leaves.

Caffeine is nature's stimulant, with a lot of positive effects, ranging from improved alertness, focus and concentration, to enhancement of exercise and physical performance.

But it's not all good news. Too much caffeine can raise blood pressure, and cause jitteriness, indigestion and heartburn. The average person should limit their daily intake to around 300 mg a day. If you're caffeine sensitive you might need to cut back even further.

So, how much caffeine is in your favorite drinks? There is wide range of caffeine contents among beverages.

• A 8-ounce cup of coffee has about 150mg
• A single shot of espresso has about 75mg
• A 10-ounce mug of tea has only 50mg
• And a typical 12-ounce can of soda has about 50mg

My bottom line? Consuming caffeine is fine for most people, but like everything in nature, moderation is key. Limit your total daily intake to 300 milligrams or less, to optimize the positive effects of caffine. If you are experiencing any negative side effects, cut back on your intake. And check with your doctor if symptoms persist.