The buzz on caffeine

Wake up! Caffeine can do more to your body than make you alert. Here are the health pros and cons of sucking it back.
Sep. 22, 2010 | By: Aileen Brabazon

Vroom-vroom. To get your engine going in the morning, you likely rely on your favourite fuel: caffeine. A few mouthfuls can help shake off sleepiness and put a pep in your step.

That’s the major plus of the stimulant. But be aware that it is a drug – you can get addicted – that has a list of potential side effects. Keep reading to find out how much you can safely drink and how it can help and harm you.

Less is more

Your life doesn’t have to be totally caffeine-free. There are health risks linked with downing too much, so moderation is key. Health Canada says that for most women of child-bearing age,  a maximum of 300 mg (just over two 8-ounce cups of coffee) is fine and other healthy adults are able to handle up to 400 mg (three 8-ounce cups of Joe) without repercussions. But keep in mind that if you’re ultra sensitive to caffeine, one mug may be too much for you.

Even if you have less than three javas a day, you may still be consuming more than the safe limit of the stimulant due to the mass of your mug. “The 8-ounce cup rarely exists anymore, and hardly anyone orders a small,” says Sarah Dobec, [sarahdobec.ca] a certified holistic nutritionist in Toronto. “I would even question that smalls in most establishments are actually 8-ounces. We have to be careful of serving sizes.”

Caffeine carriers

Coffee is the most popular source, but it’s not the only drink that contains caffeine. Check this chart to determine how much you’re getting from some bevies.

*Source: Staying Healthy with Nutrition by Elson M. Haas, MD

The perks

You may have heard that it’s good to sip on some caffeinated beverages, such as tea and java.  In fact, there can be benefits, but mostly because of their other properties. “A good-quality cup of coffee (without cream and sugar) and certain teas, especially green tea, contain antioxidants and other cancer-preventative qualities,” explains Dobec.

Caffeine itself does have upsides, such as firing you up in the morning. It jolts you awake because it stimulates your central nervous system temporarily, resulting in short-term mental clarity, boosted energy and better muscle coordination, says Dr. Elson M. Haas in Staying Healthy with Nutrition. It can also rev up your metabolism and open tight airways in those with breathing problems.

The buzz-kill

You quickly develop a tolerance to caffeine if you’re a regular consumer and will need more to feel the buzz. Trouble is, drinking caffeine with a heavy hand can take a toll on your health and wellbeing. The dietitians at Eatright Ontario note that lots of the stimulant can make your heart beat rapidly, cause nervousness, interfere with sound sleep, upset your digestion and dehydrate you (caffeine is a diuretic). What’s more, too much can compromise your concentration, trigger moodiness and headaches and lead to crashes in energy, says Dobec. “Caffeine also inhibits the proper absorption of important minerals, such as calcium and iron,” she says. That’s a problem because your bones need calcium to stay strong and a lack of iron leads to anemia.

Cutting back on caffeine

If you’re a coffee-aholic or tea and pop junkie, you might want to curb your consumption for the sake of your health. Don’t go cold-turkey, as you will likely experience withdrawal symptoms, such as headaches and irritability. Instead, whittle gradually, swapping buzzing beverages for non-stimulating ones like peppermint tea. It’s flavourful and can give you a boost. “It’s actually recommended that you don’t have it before bed because it can stimulate you (without caffeine’s negative effects),” says Dobec. If mint isn’t your preference, there are lots of other herbal teas to choose from, such as rooibos, lemon grass, ginger, ginseng and dandelion root. Or you might want to try a coffee substitute, as they have a body, mouth-feel and colour similar to java, and a taste that’s not quite the same but slightly reminiscent.  “They are generally made from barley and chicory root and you can find many different kinds at health food stores,” she says.