Caffeine can be a wonderful thing. In proper doses, it has been proven to increase energy, alertness, and the ability to concentrate. For some of us, it can be the difference between learning in a 9am or ending up with your face on the table (yeah, I’ve been there too). But how much is too much, and are there downsides? In this post, we will explore the safe consumption of caffeine, and dive into the different ways to consume it.
It is estimated that 90% of American adults drink caffeine daily. And that is not a bad thing. The FDA suggests that up to 400mg of caffeine per day is safe for a reasonably healthy adult. But hold on, before you go chug down two cans of Celsius, keep reading. While the FDA recommends 400mg in a day as the max, it is a bit more nuanced than that. For starters, for those under 18, the recommended intake drops sharply to 100mg. For those under 12, the FDA recommends eliminating caffeine completely. The FDA also advises those with heart and blood pressure conditions as well as pregnant women to consume less caffeine. While there are no studies I could find about the amount consumed in one sitting, I find it to be good practice to try to limit consumption to under 200mg in one sitting. Caffeine is a stimulant, and consuming all 400mg in one sitting will put an immense amount of stress on your heart.
Controlling Consumption
Healthy consumption of caffeine is linked with positive health effects; research has shown it can reduce the chance of type 2 diabetes, stroke, Parkinson's disease, Alzheimer's disease, liver disease, and certain cancers. It also has been shown to improve mood and has a positive correlation with lower rates of depression. But taking consumption overboard can start to limit those healthy effects, and can come with some negative ones. Too much caffeine can cause jitters, anxiety, and insomnia. It is important to remember everyone’s body reacts differently, so what might be normal for one person can be a lot for someone else. Most professionals advise not to drink caffeine 6 hours before bedtime. But again, it is important to know your own body. For instance, a cup of coffee after 1pm means a restless night for me. But one of my friends can have an expresso for dessert and be out cold an hour later. Just keep this in mind as you think about how much caffeine you drink and when you drink it.
Now the question is, how can you keep track of your caffeine? I personally like to use this graphic for reference. While content can vary greatly across brands and sizes, I find it to be a good rule of thumb. The content in tea is usually 30mg. A regular 8oz cup of coffee you brew at home probably sits between 75-150mg. For energy drinks, it is always labeled somewhere on the can. I find 200mg to be the typical amount, but I have seen anywhere from 100-300mg. Keep in mind some brands have different dosages along many lines of their products, so I would always check each can. It is important to remember coffee, tea, and energy drinks aren't the only form of caffeine. Things like chocolate, guarana, and many popular sodas also contain caffeine. Just be mindful of this as you keep track of your daily consumption.
On a side note, energy drinks have only been around for about 20 years. Two-thirds of drinkers are between 13 and 35. This means studies on the long-term effects of energy drinks have not yet occurred. Personally, I am skeptical of energy drinks because many market as healthy lifestyle habits, some aggressively market towards children, and most use synthetic ingredients. Historically, this is a recipe for something that is a little sketchy (for example, vapes were marketed similarly, and we all saw how that turned out). If you prefer energy drinks, I would proceed with caution, and even encourage you to switch to a more natural source of caffeine such as coffee or tea.
Healthy Habits
Another important thing to think about is what you add to your caffeinated beverages. Do you use sugar or creamer? Are you drinking synthetic ingredients from canned drinks? These ingredients have other health effects that come along with them. Some of the healthiest ways to get caffeine are black coffee, black or green tea, and dark chocolate.
The Problem With Pre
I have covered quite a bit in this post so far, but one thing I haven’t touched on yet is pre-workout. The first thing worth noting is that pre-workout is not regulated by the FDA, since it is considered a “vitamin or supplement” which is out of the FDA’s control. Pre-workout typically comes in a powder, and you mix it with water to provide a surge of energy for your workout. Pre-workouts typically have anywhere from 150-300mg of caffeine per serving, although they could have great variance since they are unregulated.
In addition, they have a ton of extra synthetic ingredients. I took a look at a popular pre-workout brand a few of my friends use, and even after 30 seconds was frightened by what I saw. Half of their ingredients are registered trademarks, meaning they aren’t natural. These “ingredients” are made in a lab, mixing God knows what to make this new synthetic “ingredient.” But that was not the scariest part of the label. Next to every ingredient, there was an explanation of how it helps you build muscle and be more focused. The only issue is, that every single one has an asterisk next to it, and on the bottom, it indicates none of these statements have been evaluated by the FDA. Now, I am not suggesting any brands are lying or trying to deceive customers, but the combination of unknown ingredients and unevaluated claims is beyond concerning.
Not to mention the fact that by using pre-workout, you raise your heart rate artificially to workout, and raise your heart rate naturally while working out. That is an immense amount of stress for your heart. However, a point I feel is worth noting is caffeine can enhance your lift. It can be an effective way to push that little extra volume or hit that PR. But this can become a downside, causing you to lift beyond your capabilities. If you lift outside your capabilities it can lead to injury due to bad form or too much tension in your body. My advice, stay away from pre-workout altogether. It just doesn’t seem to be worth it.
A Caffeinated Conclusion
Caffeine can be a great way to get that extra boost of energy when you need it and comes with plenty of healthy benefits. When consumed in moderation, it is considered to be completely safe by many medical professionals. In your own life, make sure to be considerate about your caffeine habits to build a healthy and sustainable lifestyle while enjoying the beverages you love most.
If you are interested in reading more, here are some great sources I found:
As always, I am not a doctor and nothing in this post or any of my posts should be considered medical advice. This post is based on internet research with the best information I could find to be currently available. I always recommend consulting a medical professional for health concerns specific to you.
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