Things you should know about caffeine

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What is caffeine?

Caffeine is stimulant drug, which means it speeds up the messages travelling between the brain and the body.

It`s found in the seeds,nuts and leaves of a number of different plants, including:

  1. Coffea Arabica (used for coffee)
  2. Thea sinensis (used for tea)
  3. Cola acuminata (used as a nut, tea or in soft drinks including cola)
  4. Theobroma cacao (used in cocoa and chocolate)
  5. Paulinia cupana (used as guarana in snack bars and energy drinks)

How is caffeine used?

Caffeine is used in a number of different products . The amount of caffeine in these products can vary dramatically, so it’s always best to check the label. The average amounts are listed below:

Coffees

Serving Size

Caffeine (mg)

Dunkin’ Donuts Coffee with Turbo Shot

large, 20 fl. oz.

436

Starbucks Coffee

venti, 20 fl. oz.

415

Starbucks Coffee

grande, 16 fl. oz.

330

Panera Frozen Mocha

16.5 fl. oz.

267

Starbucks Coffee

tall, 12 fl. oz.

260

Starbucks Caffí¨ Americano

grande, 16 fl. oz.

225

Panera Coffee

regular, 16.8 fl. oz.

189

Starbucks Espresso Frappuccino

venti, 24 fl. oz.

185

Dunkin’ Donuts Coffee

medium, 14 fl. oz.

178

Starbucks Caffí¨ Mocha

grande, 16 fl. oz.

175

Starbucks Iced Coffee

grande, 16 fl. oz.

165

Maxwell House Ground Coffee-100% Colombian, Dark Roast, Master Blend, or Original Roast

2 Tbs., makes 12 fl. oz.

100-160

Dunkin’ Donuts Cappuccino

large, 20 fl. oz.

151

Starbucks-Caffí¨ Latte, Cappuccino, or Caramel Macchiato

grande, 16 fl. oz.

150

Starbucks Espresso

doppio, 2 fl. oz.

150

Keurig Coffee K-Cup, all varieties

1 cup, makes 8 fl. oz.

75-150

Folgers Classic Roast Instant Coffee

2 tsp., makes 12 fl. oz.

148

Starbucks Doubleshot Energy Coffee, can

15 fl. oz.

146

Starbucks Mocha Frappuccino

venti, 24 fl. oz.

140

Starbucks VIA House Blend Instant Coffee

1 packet, makes 8 fl. oz.

135

McDonald’s Coffee

large, 16 fl. oz.

133

Maxwell House International Café, all flavors

2⅔ Tbs., makes 12-16 fl. oz.

40-130

Seattle’s Best Coffee-Iced Latte or Iced Mocha, can

9.5 fl. oz.

90

Starbucks Frappuccino Coffee, bottle

9.5 fl. oz.

90

International Delight Iced Coffee

8 fl. oz.

76

Maxwell House Lite Ground Coffee

2 Tbs., makes 12 fl. oz.

50-70

Dunkin’ Donuts, Panera, or Starbucks Decaf Coffee

16 fl. oz.

15-25

Maxwell House Decaf Ground Coffee

2 Tbs., makes 12 fl. oz.

2-10

Teas

Serving Size

Caffeine (mg)

Starbucks Tazo Awake-Brewed Tea or Tea Latte

grande, 16 fl. oz.

135

Starbucks Tazo Earl Grey-Brewed Tea or Tea Latte

grande, 16 fl. oz.

115

Starbucks Tazo Chai Tea Latte

grande, 16 fl. oz.

95

Starbucks Tazo Green Tea Latte-Iced or regular

grande, 16 fl. oz.

80

Black tea, brewed for 3 minutes

8 fl. oz.

30-80

Snapple Lemon Tea

16 fl. oz.

62

Lipton Pure Leaf Iced Tea

18.5 fl. oz.

60

Green tea, brewed for 3 minutes

8 fl. oz.

35-60

Lipton 100% Natural Lemon Iced Tea, bottle

20 fl. oz.

35

Arizona Iced Tea, black, all varieties

16 fl. oz.

30

Nestea Unsweetened Iced Tea Mix

2 tsp., makes 8 fl. oz.

20-30

Arizona Iced Tea, green, all varieties

16 fl. oz.

15

Lipton Decaffeinated Tea-black or green, brewed

8 fl. oz.

5

Herbal Tea, brewed

8 fl. oz.

0

Soft Drinks

Serving Size

Caffeine (mg)

FDA official limit for cola and pepper soft drinks

12 oz.

71 (200 parts per million)

Pepsi MAX

12 oz.

69

Mountain Zevia (Zevia)

12 oz.

55

Mountain Dew, regular or diet

12 oz.

54 (20 oz. = 90)

Diet Coke

12 oz.

47 (20 oz. = 78)

Dr Pepper or Sunkist, regular or diet

12 oz.

41 (20 oz. = 68)

Pepsi

12 oz.

38 (20 oz. = 63)

Coca-Cola, Coke Zero, or Diet Pepsi

12 oz.

35 (20 oz. = 58)

Surge

8 oz.

35 mg (20 oz. = 87.5 mg)

Coca-Cola Life

12 oz.

27 mg (20 oz. = 45 mg )

Pepsi True

7.5 oz.

24 mg (20 oz. = 64 mg)

Barq’s Root Beer, regular

12 oz.

23 (20 oz. = 38)

7-Up, Fanta, Fresca, ginger ale, or Sprite

12 oz.

0

Root beer, most brands, or Barq’s Diet Root Beer

12 oz.

0

Energy Drinks

Serving Size

Caffeine (mg)

Bang Energy Drink

16 fl. oz.

357

Redline Energy Drink

8 fl. oz.

316

Rockstar Citrus Punched

16 fl. oz.

240

5-hour Energy

1.9 fl. oz.

208

Full Throttle

16 fl. oz.

200

Frava Caffeinated Juice

16 oz.

200 mg

Monster Energy

16 fl. oz.

160

Rockstar

16 fl. oz.

160

Venom Energy Drink (Dr Pepper/Seven Up Inc.)

16 fl. oz.

160

NOS Energy Drink (Coca-Cola)

16 fl. oz.

160

AMP Energy Boost Original (PepsiCo)

16 fl. oz.

142

NoDoz Energy Shots

1.89 fl. oz.

115

Mountain Dew Kick Start

16 fl. oz.

92

ávitāe Caffeinated Water

16.9 oz.

90 mg

Red Bull

8.4 fl. oz.

80

V8 V-Fusion+Energy

8 fl. oz.

80

Ocean Spray Cran-Energy

20 fl. oz.

55

Glacéau Vitaminwater Energy

20 fl. oz.

50

Starbucks Refreshers

12 fl. oz.

50

Caffeinated Snack Foods

Serving Size

Caffeine (mg)

Crackheads

1 box, 40g

600

Crackheads Espresso Bean Candies, regular

1 package, 28 pieces

200

Wired Waffles

1 waffle

200

MiO Energy, all flavors

1 squirt, ½ tsp.

60

Crystal Light Energy

½ packet

60

Jelly Belly Extreme Sport Beans

1 package, 1 oz.

50

Jolt Gum

1 piece

45

Muscle Milk Orange Energy Chews

1.27 oz.

30 mg

Blue Diamond Almonds, Roasted Coffee Flavored

1 oz.

25

Perky Jerky

1 package, 1 oz.

10

Ice Cream & Yogurt

Serving Size

Caffeine (mg)

Bang!! Caffeinated Ice Cream

4 fl. oz.

125

Cold Stone Creamery Mocha Ice Cream

Gotta Have It, 12 fl. oz.

52

Starbucks Coffee Ice Cream

4 fl. oz.

45

TCBY Coffee Frozen Yogurt

large, 13.4 fl. oz.

42

Dannon All Natural Coffee Lowfat Yogurt

6 oz.

30

Häagen-Dazs Coffee Ice Cream

4 fl. oz.

29

Stonyfield Gotta Have Java Nonfat Frozen Yogurt

4 fl. oz.

28

Starbucks Mocha Frappuccino Ice Cream

4 fl. oz.

25

Baskin Robbins Jamoca Ice Cream

4 fl. oz.

20

Dreyer’s or Edy’s Grand Ice Cream-Coffee or Espresso Chip

4 fl. oz.

17

Breyers Coffee Ice Cream

4 fl. oz.

1

Häagen-Dazs Coffee Almond Crunch Snack Size Bar

1.8 oz.

10

Dreyer’s, Edy’s, or Häagen-Dazs Chocolate Ice Cream

4 fl. oz.

less than 1

Chocolate Candy & Chocolate Drinks

Serving Size

Caffeine (mg)

Awake Caffeinated Chocolate Bar

1.55 oz.

101

Awake Caffeinated Chocolate Bites

0.53 oz.

50

Starbucks Hot Chocolate

grande, 16 fl. oz.

25

Hershey’s Special Dark Chocolate Bar

1.5 oz.

20

Hershey’s-Milk Chocolate Bar

1.6 oz.

9

Hershey’s Kisses

9 pieces, 1.4 oz.

9

Hershey’s Cocoa

1 Tbs.

8

Dove Dark Chocolate Silky Smooth Promises

5 pieces, 1.4 oz.

4

Silk Chocolate Soymilk

8 fl. oz.

4

Hershey’s Chocolate Lowfat Milk, bottle

12 fl. oz.

2

Over-the-Counter Pills

Serving Size

Caffeine (mg)

Zantrex-3 weight-loss supplement

2 capsules

300

NoDoz or Vivarin

1 caplet

200

Excedrin Migraine

2 tablets

130

Midol Complete

2 caplets

120

Bayer Back & Body

2 caplets

65

Anacin

2 tablets

64

Serving sizes are based on commonly eaten portions, pharmaceutical instructions, or the amount of the leading-selling container size.

Source: Center for Science in the Public Interest.

Effects of caffeine

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The following effects may be experienced between 5 to 30 minutes after consuming caffeine, and may continue for up to 12 hours:

  • Feeling more alert and active
  • Restlessness, excitability and dizziness
  • Anxiety and irritability
  • Dehydration and needing to urinate more often
  • Higher body temperature
  • Faster breathing and heart rate
  • Headache and lack of concentration
  • Stomach pains

Children and young people who consume energy drinks containing caffeine may also suffer from sleep problems and anxiety.

Overdose

If a large amount of caffeine is consumed it could also cause an overdose. If you experience any of the following effects, call an ambulance straight away by dialling triple zero (000).

  • Tremors
  • Nausea and vomiting
  • Very fast and irregular heart rate
  • Confusion and panic attack
  • Seizures

Some people consume drinks with caffeine so that they can continue working or studying at night. However, the after-effect is that they will feel tired and lethargic the next day.

Long-term effects

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Regular, heavy use of caffeine (such as more than 4 cups of coffee a day) may eventually cause:

  • Nervousness
  • Difficulty Sleeping
  • Restlessness
  • Irritability and headaches
  • Dizziness and ringing in the ears
  • Muscle tremor
  • Weakness and fatigue
  • Rapid heart rate and quickened breathing rate
  • Poor appetite, nausea, vomiting and diarrhoea
  • Increased thirst, frequent urination or increased urine volume
  • Irregular heart rate or rhythm
  • Low blood pressure with faintness or falls
  • Seizures, confusion or delirium

Using caffeine with other drugs

The effects of taking caffeine with other drugs – including over-the-counter or prescribed medications – can be unpredictable and dangerous, and could cause:

Caffeine + alcohol: enormous strain on the body, and can mask some effects of alcohol such as falling asleep, leading to drinking more and risk taking behaviour.

Caffeine + other stimulant drugs: increase the risk of cardiovascular problems.

Withdrawal

Giving up caffeine after using it for a long time is challenging because the body has to get used to functioning without it. Withdrawal symptoms usually start within 24 hours after the last dose. The symptoms can last for around 36 hours, or even longer for people who consume a lot.

These symptoms can include:

  • Headache
  • Marked Fatigue or drowsiness
  • Dysphoric, depressed mood or irritability
  • Difficulty Concentrating
  • Flu-like symptoms (nausea, vomiting or muscle pain/stiffness)

It’s possible to die from having too much caffeine, but this is extremely rare. This would usually only happen if 5–10g of caffeine (or 80 cups of strong coffee) were consumed one after the other.

In small children, caffeine poisoning can happen if a lower amount, such as around 1g of caffeine (equal to around 12 energy drinks) is consumed one after the other.

But there is not only side effects which were mentioned earlier , there are some healthy benefits too,such as:

  1. Caffeine May Lower Skin Cancer Risk.
adult attractive beautiful beauty
Photo by Pixabay on Pexels.com

A handful of studies suggest that caffeine could potentially lower your risk for skin cancer. In an observational study (a study that shows an association but not causation) published in Cancer Research in July 2012, researchers using data from the Nurses’ Health Study and the Health Professionals Follow-Up Study reported that the higher a person’s caffeine consumption, the lower their risk of developing basal cell carcinoma. Similarly, in two 2015 studies, one published in February in the Journal of the National Cancer Institute and another in November in Epidemiology, researchers linked higher caffeine intake to a lower risk for melanoma, the deadliest form of skin cancer. But other factors besides caffeine could be at play, suggests the Skin Cancer Foundation. For example, it’s possible that people who drink a lot of coffee tend to work indoors and get less sun exposure than do people who drink less coffee.

2.  Caffeine Makes Working Out Easier.

img-f12216ad94a770c4b61a02848fa297e8-v6348748650830340964.jpg

Having a couple of coffees at your favorite coffee shop before you head to the gym could power up your workout, says Michael Duncan, PhD, professor of exercise science at Coventry University in the United Kingdom. In an experimental study he conducted, published in The Journal of Nutrition, Health & Aging in December 2014, 19 healthy older adults between ages 61 and 79 who drank the equivalent of four cups of instant coffee or two cups of filtered coffee just before exercising were better able to invest effort in their workout than folks who didn’t get a caffeine boost. They also performed better at tasks like arm curls and a six-minute walk. Even their manual dexterity improved, notes Dr. Duncan.

3.  Caffeine Can Help Control Pain

close up photo of woman with black and purple eye shadow
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There’s a reason you can buy over-the-counter pain relievers that combine ibuprofen, acetaminophen, or aspirin with caffeine: For some people, these combinations work better than the painkiller alone. Such products are often marketed as treatments for headaches or menstrual cramps, but these aren’t the only types of pain that may be helped by a dose of caffeine.

In an analysis of four randomized, double-blind studies published in July 2015 in the Cochrane Database of Systematic Reviews, researchers found that a single dose of 200 milligrams (mg) of ibuprofen plus 100 mg of caffeine was substantially more effective than a placebo at providing postoperative and migraine pain relief over six hours.

While that particular drug combination is not commonly available in a commercial product, that dose — or a close approximation of it — can be achieved by taking 200 mg of ibuprofen along with a moderately strong cup of coffee.

4.  Caffeine May Improve Your Memory

person holding woman s photo beside white fujifilm instant camera
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Caffeine consumption was associated with better memory and better executive functioning (planning, organizing, and time management) in healthy older adults (average age 74) in an observational study published in July 2015 in Alzheimer’s & Dementia. The researchers, from the Brigham and Women’s Hospital in Boston, found that any amount of habitual coffee consumption was helpful. Other studies performed on mice have suggested caffeine might be helpful in treating Alzheimer’s disease.

5.  Coffee, in Moderation, May Have Heart-Healthy Benefits

doctor pointing at tablet laptop
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Studies have shown that drinking three to four cups of caffeinated coffee a day is linked to a lower risk of developing stroke and coronary artery disease, says Susanna C. Larsson, PhD, associate professor in the Institute of Environmental Medicine at the Karolinska Institute in Stockholm, Sweden. What’s more, according to her observational study published in BMC Medicine in September 2015, drinking caffeinated coffee doesn’t appear to increase your risk of developing atrial fibrillation, the most common type of irregular heart rhythm. “Caffeine might be one of the components in coffee that reduces the risk of stroke and coronary artery disease,” says Dr. Larsson.

6.  Less Is More for Energy Drinks

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“Energy ‘shot-type’ drinks can contain as much as 500 mg of caffeine per drink — about five times the amount of caffeine in a typical cup of brewed coffee,” says Lauri Wright, PhD, assistant professor of nutrition at the University of South Florida’s College of Public Health and a spokesperson for the Academy of Nutrition and Dietetics. “A healthy adult can safely consume two energy drinks a day, but I don’t recommend them for people 18 or under,” says Dr. Wright.

And it’s not just the megadoses of caffeine that make these drinks a poor choice for a quick pick-me-up. “Energy drinks, energy shots, and sodas are manufactured to provide energy with little nutritional benefit,” warns Rania Batayneh, MPH, a nutritionist and owner of Essential Nutrition for You, a nutrition consulting firm.

“Some energy drinks can contain as much as 70 grams of sugar — the equivalent of 17.5 teaspoons,” she says.

A study published in September 2015 in PloS One revealed that teens who downed five or more energy drinks in the past week were seven times more likely to have had a traumatic brain injury (TBI) in the past year compared to teens who didn’t drink these “boosters.” Similarly, consuming energy drinks mixed with alcohol raised the likelihood of having had a TBI within the past year.

The study did not establish whether energy drink consumption predisposed teens to brain injuries or whether having a TBI somehow led teens to consume energy drinks — possibly as a coping mechanism.

Drinking energy drinks could interfere with a teen’s recovery from a TBI, says lead study author Michael Cusimano, MD, a neurosurgeon at St. Michael’s Hospital and professor of neurosurgery at the University of Toronto in Canada. “Energy drinks contain high levels of caffeine and change the chemical state of the body, which can prevent people from getting back on track after a brain injury,” Dr. Cusimano notes.

7. Caffeine May Help Lower Risk of Colon Cancer Recurrence

white and blue health pill and tablet letter cutout on yellow surface
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Colon cancer patients who regularly drink caffeinated coffee may be lowering their risk of tumor recurrence and death from the disease, suggests a study published in November 2015 in the Journal of Clinical Oncology. The observational study found that people with advanced (stage 3) colon cancer who drank four or more cups of caffeinated coffee a day had much lower odds of having a recurrence of the disease, or dying from it, by 52 percent compared with non-coffee drinkers. Even people who regularly drank just two or three cups a day seemed to reap some of the same benefits, although to a lesser degree.

Another observational study, published in Cancer Epidemiology, Biomarkers & Prevention in April 2016, compared the coffee-drinking habits of more than 9,000 adults and found that “… drinking coffee is associated with lower risk of colorectal cancer, and the more coffee consumed, the lower the risk,” according to Stephen Gruber, MD, PhD, director of the University of Southern California Norris Comprehensive Cancer Center in Los Angeles and senior author of the study.

8.  And Also Lessen Your Risk for Oral Cancer

red and white mouth plastic toy and food plastic toys
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An observational study by the American Cancer Society, published in January 2013 in the American Journal of Epidemiology, found a strong relationship between caffeinated coffee intake and oral cancer death risk. Of the 968,432 men and women studied who were cancer-free at enrollment, 868 died due to oral cancer during the 26-year study period. Researchers found those who drank more than four cups of caffeinated coffee per day had about half the risk of death from oral cancers as those who only occasionally drank a cup. No association was found for tea drinking.

9. It helps to lose weight.

blue and black measuring tape wrapped around a silver metal fork
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Some people believe that coffee burns the fat in our body. It should concern women who afraids that their bust size will get smaller and believe me, if to have 3 cups of coffee per day, you might need bra wish push-up)

So, you decide if you still want to have a nice cup of coffee in the mornings and even later. Just remember, It is good not to drink too much coffee, because we still getting this from some other foods and it may cause problems.

cheerful close up coffee cup
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Specifically about me, I cannot live without cup of coffee, if I having not more than 2 cups per day, my day is pretty great. I remember times when I was literally, drinking 6-7 cups, I had nervousness, irritability, upset stomach, muscle tremors, I had  irregular heartbeat and could not sleep as well. I always was tired.

There are plenty of drinks without caffeine which can make you happy not less.

Information was taken from:

/www.everydayhealth.com/diet-and-nutrition-pictures/essential-facts-about-caffeine.aspx

https://adf.org.au/drug-facts/caffeine/

https://www.infoplease.com/science-health/health/caffeine-content-selected-foods-drinks-and-drugs

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