Caffeine's side effects

Caffeine is the most widely consumed psychoactive substance in the world. Many people start every day with caffeine in one form or another to help them feel more alert, energized and focused.

That’s not a bad thing for many people. If your overall health is good and you don’t have any other health conditions, the most common signs you’re having too much caffeine include:

• Having trouble sleeping
• Anxiety, restlessness or irritability
• Experiencing stomach problems or heartburn
• Dizziness or shakiness
• Rapid heartbeat or your heart beating unevenly

Caffeine is a both a natural product and a drug. It’s a mixed bag of good and not-so-good. If it’s working for you, there’s no reason to make a change.

How much caffeine is too much?

Most recommendations say that adults should limit consumption to about 200 mg of caffeine per day. Children’s caffeine intake should be very limited, if any at all.

An example of 200 mg of caffeine is:

• About two 5-ounce cups of coffee,
• About four 12-ounce cans of a cola drink, or
• About four 5-ounce cups of tea
• About one energy drink (depending on the brand)

Some people can manage up to 400 mg of caffeine per day. But experts agree that 600 mg (four to seven cups of coffee) is probably too much.

Bear in mind that five ounces of coffee is less than the large cup you pick up at your local coffee shop and your favorite coffee mug may be more than five ounces.

Pay attention to the volume of the large cola that comes with a drive-thru meal. You may be consuming caffeine in some over-the-counter medications, too.

Regardless of how much caffeine you consume, it’s important to be mindful about the very real negative side effects it can have. Some people are more sensitive to caffeine than others. No matter how much caffeine you consume, when you take stock of all the ways it’s affecting your body you may be surprised.

When do you need to limit caffeine?

If you have health problems or take medications, pay extra attention to how much caffeine you’re having. Caffeine can make medical conditions like heart problems, diabetes, osteoporosis, and others worse when it:

• Makes your heart work harder and raises your blood pressure
• Contributes to panic attacks
• Raises blood sugar levels (especially in soda or when sugar is added to coffee and tea)
• Blocks calcium absorption and leads to spinal bone loss
• Increases stomach acidity, irritates the gut, reduces iron absorption

Caffeine can also make some medications and dietary supplements less effective. It’s a good idea to check with your doctor or pharmacist about caffeine if you have health issues or take medication.

Caffeine also makes you urinate more than usual and it can lead to dehydration. It can also contribute to problems with urinary urgency or incontinence.

When you consume caffeinated products, make sure you’re drinking enough water to stay hydrated.

How can you limit or eliminate caffeine?

On top of all the possible negative side effects, caffeine is addictive. Changing your consumption may be a challenge. The best way to reduce your caffeine consumption depends on what works best for you.

If you quit all at once, you can expect side effects like headaches, fatigue or nausea. The side effects usually go away after a few days.

Here are some ways to approach quitting or limiting consumption gradually:

• Start with one less caffeinated drink a day
• Stop drinking caffeine at noon
• Switch to decaf and you may not notice the change as much
• Replace your caffeinated beverage with a healthier alternative like water or herbal tea

Cutting out or limiting caffeine can be a great thing. After you make the change, you may have less anxiety, jitteriness, heartburn, dizziness, indigestion and trouble sleeping. Getting rid of the side effects can make your life better emotionally and physically.