Caffeine: How Much Is Too Much?

By Zachary Sniderman

Pick any American at random, and odds are that person had caffeine today. One study found 98 percent of people in North America consume some kind of caffeine every day. Caffeine is a natural stimulant that comes in all shapes and sizes, including coffee, tea, chocolate, soda and energy drinks. Moderate doses -- about 200 mg, or two cups of (strong) coffee -- can increase alertness, fight off headaches and may even help prevent Alzheimer's and other diseases. But more than 500 mg per day can lead to addiction, anxiety, irritability and hallucinations. Get the facts before drinking that eighth cup o’ Joe.

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Buzzing To Know -- Why It Matters
Caffeine is the most widely used psychoactive stimulant in the world. Stimulants (a class of drugs that also includes tobacco and cocaine) target the central nervous system and affect the brain, creating a feeling of alertness. Five cups of coffee can cause a caffeine overdose, but it’s pretty difficult to get too much caffeine from something like soda or chocolate -- to hit 500 mg a day, a person would need to consume 14 cans of Diet Coke or five cups of chocolate chips. But just a little more than two 5-Hour Energy drinks can put someone in the caffeine danger zone.

Consuming too much caffeine in one day can exacerbate or induce psychiatric conditions such as panic attacks, psychosis and mania. And lay off the caffeine benders -- long bouts of caffeine-induced insomnia have even led to acute suicidal thoughts or death in some cases. That fifth vodka Red Bull might not be the best choice either, since certain symptoms of caffeine intoxication -- like vomiting, cardiac arrhythmias and high blood pressure -- can get worse when combined with alcohol.

In the long term, substituting lattes for a regular sleep schedule can have some scary consequences. Consistently consuming too much caffeine over many months can lead to dependence and some rough withdrawal effects like migraines, depression and fatigue. But it’s not all doom and gloom for caffeine connoisseurs.

Them's The Shakes -- Answer/Debate
It’s difficult to say how much caffeine is too much because the substance can have vastly different effects depending on the person consuming it. Veteran caffeinators might laugh in the face of danger (I drink five cups a day and I’m not sick) but they may have a medical reason to do so. People naturally build up a tolerance to the effects of caffeine, meaning they need more to get the same buzz. Other factors like weight and body mass index also come into play; in general, those with a higher BMI can tolerate larger quantities of caffeine.

There’s no need to go cold-turkey on caffeine, since moderate amounts may actually have some big benefits. Five cups of coffee might be overdoing it, but one can help us power through a tough meeting by increasing alertness and improving knowledge retention. Caffeine may even help fight some diseases such as Alzheimer’s and Parkinson’s. And studies show that consuming caffeine just before exercise can improve attitude and performance.

But caffeinators worried they’ve overshot their limit can take some simple steps to recuperate, such as drinking water (to help flush the liver), resting if possible and cutting their caffeine intake in the future. Easier said than done? Instead of using caffeine, try getting that energy boost from quick workouts or smelling lemons (really).

For more on diet and nutrition, click here.

Flickr photo by Wil Taylor.

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Comments

[JulieMPHRD]

02:10 PM on 05/01/2012

Caffeine is one of the most widely studied ingredients in the entire human food supply. I appreciate Mr. Sniderman’s efforts to shed some light on this because it’s a cloudy subject for many consumers. As a dietitian I tell my clients – both individuals and corporations like Coke – that caffeine, like all food ingredients, is safe in moderation. Mr. Sniderman correctly highlights some of the benefits of caffeine, including increased alertness and reduced risk of developing diseases like Alzheimer’s and Parkinson’s. When consumers are able to eat a healthful and balanced diet, incorporate regular exercise and stay hydrated throughout the day; choosing moderate amounts of caffeinated beverages can be another positive step on the path to good health.
Julie Feldman MPH RD

[liv2giv]

11:47 AM on 04/30/2012

Sad.
Title: Caffeine: How Much is Too Much?
First sentence in third to the LAST paragraph: "It's difficult to say how much caffeine is too much...."

This was the most silliest, ad-filler article I've seen. Asinine play on words (Buzzed and Shakes) to some phantom DEBATE.

So sad.

[doorlie]

03:25 AM on 08/07/2012

"most silliest" tells me you need a cuppa, or you already had too much. In that sense, the article has a point.

[bikefolder32]

10:46 AM on 04/29/2012

It's a catch-22, because caffeine has beneficial effects if consumed in moderation. Just the fact of drinking caffeine every day isn't a problem. It's people who cannot function without it every 2 hours that might need to step back from it.

[Claudia Roldan]

01:06 AM on 04/28/2012

It's interesting to see how much caffeine people have in one day. Can we say addicted?? Here's an interesting articles about Coke addiction. Did you know that people spend over $2100 on Diet Coke a year... http://www.mylifeinbulletpoints.com/post/11590244221/what-to-do-with-diet-coke-cans

[ginadeoliveira2008]

03:58 PM on 04/27/2012

You really make me laugh! Everybody in my country (producer) drinks more than 5 cups a day. I've been drinking say 10 cups a day since I can remember and that would be strong expresso coffee. Never a problem. Migraines, withdrawal ha!

[JonnyButler0]

11:41 AM on 04/27/2012

Why don't people try getting their boost from energy drinks that don't contain caffeine? I drink Orbana for my mid afternoon boost

[sufidancer]

10:51 AM on 04/27/2012

By clicking this story means you probably drink to much caffeine. :)

[Claudia Roldan]

01:01 AM on 04/28/2012

Ha, not for me...i just drink water :p

[Thomas HuttonPotts]

10:38 AM on 04/27/2012

There is no such thing as too much caffeine

[ginadeoliveira2008]

03:59 PM on 04/27/2012

Let me make those my own words!