Well With Will

In a world buzzing with activity, caffeine has become a staple for seemingly everyone. According to ScienceDirect, 85% of the U.S. population drinks at least one caffeinated beverage per day, with the 90th percentile intake being 380 milligrams a day. From morning coffees to pre-workout energy drinks, it’s everywhere.

Have you ever wondered how much caffeine you should really be having, and if you’re taking too much? Let’s figure it out.

How Does Caffeine Work?

Before you put in your body any substance with a unique function, such as caffeine, it’s important to understand how it works.

Caffeine works by blocking the action of a neurotransmitter called adenosine in the brain. Adenosine promotes relaxation and drowsiness, and when it’s blocked by caffeine, it leads to increased alertness and wakefulness. Caffeine can also stimulate the release of other neurotransmitters like dopamine (associated with happiness) and norepinephrine (associated with attention and focus).

The Effects:

• Possible Low Dose Effects of Caffeine:
  • Increased alertness and concentration
  • Improved mood and cognitive function
  • Enhanced physical performance and endurance
  • Mild diuretic effect (increased urine production)
  • Sleep disturbance (especially if consumed close to bedtime)

• Possible High Dose Effects of Caffeine:
  • Increased risk of anxiety and irritability.
  • Jitteriness
  • Insomnia or disrupted sleep patterns
  • Digestive issues such as heartburn or acid reflux
  • Increased heart rate and blood pressure
  • Higher potential for dependency and withdrawal symptoms like headaches and irritability
  • Increased risk of cardiovascular issues/events in susceptible individuals

How Much Are You Really Taking?

You might be consuming more or less caffeine than you think. Here are the most common sources of caffeine and how much of it they contain:

Source	Volume	Caffeine content
Coffee	1 cup / 8 oz / 240 mL	70-140 mg
Tea	1 cup / 8 oz / 240 mL	Black tea: 40-70 mg Green tea: 20-45 mg
Energy drinks	1 large can / 16oz / 480mL	70-300 mg
Soft drinks/soda	1 can / 12 oz / 355 mL	30-40 mg
Chocolate	1 oz / 28 g	Dark chocolate: 10-25 mg White chocolate: 0-5 mg

How Much is Too Much?

General Guidelines and Individual Needs

A safe intake of caffeine is not one-size-fits-all, and neither are caffeine’s effects. A 300-pound lineman will probably be able to take a lot more caffeine than a 120-pound gymnast without overdosing. Some people are also more susceptible than others to both the negative and positive effects of caffeine regardless of size.

The U.S. Food and Drug Administration suggests that up to five milligrams of caffeine per kilogram (2.2 pounds) of body weight per day, which equates to around 400 milligrams (about four cups of coffee), is safe for most healthy adults. 

Still, Some people are also more susceptible to the possible effects of caffeine based on things like underlying medical conditions and differences in caffeine processing/metabolizing genes. Read the next section to find out if you’re one of these people.

Should You Reduce Your Caffeine Intake?

Pay attention to how your body responds to caffeine. If you’re taking more than five milligrams per kilogram (2.2 pounds) of body weight per day or you find that you experience the negative effects (anxiety, irritability, jitteriness, insomnia, acid reflux, etc.) with your regular dose, it’s probably in your best interest to cut back on caffeine.

How to Reduce Your Intake

If you’ve been taking a decent amount (200+ mg per day) of caffeine for a while, cutting back can be challenging for several reasons. Firstly, caffeine is addictive, and your body can develop a tolerance to it over time. This means you may need more caffeine to achieve the same effects, making it harder to reduce your intake. Additionally, you may experience withdrawal symptoms like headaches, fatigue, irritability, and difficulty concentrating. These symptoms can make it tough to cut back because you might crave caffeine to alleviate them, creating a cycle of dependency.

To minimize withdrawal symptoms while cutting back on caffeine, do so gradually. Start by reducing your intake slowly over time. You can also try diluting caffeinated beverages with decaffeinated versions or opting for lower-caffeine alternatives. 

Finding alternative ways to boost your energy, like getting regular exercise, staying hydrated, and getting enough sleep, can also help reduce your reliance on caffeine. Remember to be patient during the process, as reducing your caffeine intake is a gradual journey that requires time and effort.