Although we tend to associate caffeine most often with coffee or tea, the research below focuses mainly on the health effects of caffeine itself. Consuming caffeine regularly, such as drinking a cup of coffee every day, can promote caffeine tolerance in some people so that the side effects from caffeine may decrease over time. People have different tolerances and responses to caffeine, partly due to genetic differences. Caffeine and HealthĬaffeine is associated with several health conditions. This is the amount in two or three 12-ounce cans of cola soda. For adolescents 12 and older, caffeine intake should be limited to no more than 100 mg daily. The American Academy of Pediatrics suggests that children under age 12 should not consume any food or beverages with caffeine. However, pregnant women should limit their caffeine intake to 200 mg a day (about 2 cups brewed coffee), according to the American College of Obstetricians and Gynecologists. Food and Drug Administration considers 400 milligrams (about 4 cups brewed coffee) a safe amount of caffeine for healthy adults to consume daily. In the U.S., adults consume an average of 135 mg of caffeine daily, or the amount in 1.5 cups of coffee (1 cup = 8 ounces).

Caffeine supplements contain about 200 mg per tablet, or the amount in 2 cups of brewed coffee. Energy shots are much more concentrated than the drinks a small 2 ounce shot contains about 200 mg caffeine. However the standard energy drink serving is 16 ounces, which doubles the caffeine to 170 mg. 1 cup or 8 ounces of an energy drink contains about 85 mg caffeine. Some drinks containing extracts of these seeds can contain up to 125 mg caffeine per serving. Guarana seeds contain about four times the amount of caffeine as that found in coffee beans. This is a seed from a South American plant that is processed as an extract in foods, energy drinks, and energy supplements. 1 ounce of dark chocolate contains about 24 mg caffeine, whereas milk chocolate contains one-quarter of that amount. The same amount of Mountain Dew contains 55 mg caffeine. A 12-ounce can of regular or diet dark cola contains about 40 mg caffeine. Decaffeinated tea contains 2 mg, and herbal tea contains none. 1 cup of black tea contains about 47 mg caffeine. 1 shot or 1.5 ounces contains about 65 mg caffeine. Decaffeinated coffee contains about 4 mg of caffeine. The same amount of instant coffee contains about 60 mg caffeine. 1 cup or 8 ounces of brewed coffee contains about 95 mg caffeine. There is a risk of drinking excess amounts of caffeinated beverages like soda and energy drinks because they are taken chilled and are easy to digest quickly in large quantities.

It is also added to beverages and supplements. Sources of CaffeineĬaffeine is naturally found in the fruit, leaves, and beans of coffee, cacao, and guarana plants. Tapering the amount gradually may help to reduce side effects. The symptoms are strongest within a few days after stopping caffeine, but tend to subside after about one week. When suddenly stopping all caffeine, withdrawal symptoms often follow such as irritability, headache, agitation, depressed mood, and fatigue. People often develop a “caffeine tolerance” when taken regularly, which can reduce its stimulant effects unless a higher amount is consumed. During the third trimester of pregnancy, caffeine can remain in the body for up to 15 hours. Smoking speeds up the breakdown of caffeine, whereas pregnancy and oral contraceptives can slow the breakdown. It can remain in the blood anywhere from 1.5 to 9.5 hours, depending on various factors. Therefore, drinking your morning coffee on an empty stomach might give you a quicker energy boost than if you drank it while eating breakfast.Ĭaffeine is broken down mainly in the liver. Food or food components, such as fibers, in the gut can delay how quickly caffeine in the blood peaks. Caffeine in beverages such as coffee, tea, and soda is quickly absorbed in the gut and dissolves in both the body’s water and fat molecules.

Caffeine is absorbed within about 45 minutes after consuming, and peaks in the blood anywhere from 15 minutes to 2 hours. The chemical name for the bitter white powder known as caffeine is 1,3,7 trimethylxanthine. Read on to learn more about sources of caffeine, and a review of the research on this stimulant and health. Of course, coffee is not the only caffeine-containing beverage. One reason may be that it supplies us with a jolt of caffeine, a mild stimulant to the central nervous system that quickly boosts our alertness and energy levels. Many of us can’t imagine starting the day without a cup of coffee.

Caffeine vs theine