Why you should consider reducing your caffeine intake
In our continuous drive to improve our health we have become exceedingly aware of the impact that food and beverage has on not only our physical health but also our overall state of wellbeing. Coffee, arguably is one of the most consumed beverages of all time that has permeated our society so deeply that it has become part of our daily routines with many of us drinking a couple of cups a day – before work, a coffee catchup at lunch and another again in the afternoon. Coffee has become such a norm that we do not question the effects that this beverage or the caffeine it contains has on our bodies even though most of us consume multiple cups each day.
For this reason, I thought I might share some interesting data from healthline.com on the side effects of too much caffeine.
Caffeine is known to increase alertness.
It works by blocking the effects of adenosine, a brain chemical that makes you feel tired. At the same time, it triggers the release of adrenaline, the “fight-or-flight” hormone associated with increased energy (8Trusted Source).
However, at higher doses, these effects may become more pronounced, leading to anxiety and nervousness.
In fact, caffeine-induced anxiety disorder is one of four caffeine-related syndromes listed in the Diagnostic and Statistical Manual of Mental Disorders (DSM), which is published by the American Psychiatric Association.
Extremely high daily intakes of 1,000 mg or more per day have been reported to cause nervousness, jitteriness and similar symptoms in most people, whereas even a moderate intake may lead to similar effects in caffeine-sensitive individuals (9, 10Trusted Source).
Additionally, modest doses have been shown to cause rapid breathing and increase stress levels when consumed in one sitting (11Trusted Source, 12Trusted Source).
One study in 25 healthy men found that those who consume approximately 300 mg of caffeine experienced more than double the stress of those who took a placebo.
Interestingly, stress levels were similar between regular and less frequent caffeine consumers, suggesting the compound may have the same effect on stress levels regardless of whether you drink it habitually (12Trusted Source).
Nevertheless, these results are preliminary.
Coffee’s caffeine content is highly variable. For reference, a large (“grande”) coffee at Starbucks contains about 330 mg of caffeine.
If you notice that you often feel nervous or jittery, it might be a good idea to look at your caffeine intake and cut it back.
Caffeine’s ability to help people stay awake is one of its most prized qualities.
On the other hand, too much caffeine can make it difficult to get enough restorative sleep.
Studies have found that higher caffeine intake appears to increase the amount of time it takes to fall asleep. It may also decrease total sleeping time, especially in the elderly (13Trusted Source, 14Trusted Source).
By contrast, low or moderate amounts of caffeine don’t seem to affect sleep very much in people considered “good sleepers,” or even those with self-reported insomnia (15Trusted Source).
You may not realize that too much caffeine is interfering with your sleep if you underestimate the amount of caffeine, you’re taking in.
Although coffee and tea are the most concentrated sources of caffeine, it is also found in soda, cocoa, energy drinks and several types of medication.
For example, an energy shot may contain up to 350 mg of caffeine, while some energy drinks provide as much as a whopping 500 mg per can (16Trusted Source).
Importantly, the amount of caffeine you can consume without affecting your sleep will depend on your genetics and other factors.
In addition, caffeine consumed later in the day may interfere with sleep because its effects can take several hours to wear off.
Research has shown that while caffeine remains in your system for an average of five hours, the time period may range from one and a half hours to nine hours, depending on the individual (17Trusted Source).
One study investigated how the timing of caffeine ingestion affects sleep. Researchers gave 12 healthy adults 400 mg of caffeine either six hours before bedtime, three hours before bedtime or immediately prior to bedtime.
Both the time it took all three groups to fall asleep and the time they spent awake at night increased significantly (18Trusted Source).
These results suggest that it’s important to pay attention to both the amount and timing of caffeine to optimize your sleep.
SUMMARY: Caffeine can help you stay awake during the day, but it may negatively impact your sleep quality and quantity. Cut off your caffeine consumption by the early afternoon to avoid sleeping problems.
3. Digestive Issues
Many people find that a morning cup of coffee helps get their bowels moving.
Coffee’s laxative effect has been attributed to the release of gastrin; a hormone the stomach produces that speeds up activity in the colon. What’s more, decaffeinated coffee has been shown to produce a similar response (19Trusted Source, 20Trusted Source, 21Trusted Source).
However, caffeine itself also seems to stimulate bowel movements by increasing peristalsis, the contractions that move food through your digestive tract (21Trusted Source).
Given this effect, it’s not surprising that large doses of caffeine may lead to looser stools or even diarrhea in some people.
Although for many years coffee was believed to cause stomach ulcers, a large study of more than 8,000 people didn’t find any link between the two (22Trusted Source).
On the other hand, some studies suggest that caffeinated beverages may worsen gastroesophageal reflux disease (GERD) in some people. This seems to be especially true of coffee (23Trusted Source, 24Trusted Source, 25Trusted Source).
In a small study, when five healthy adults drank caffeinated water, they experienced a relaxation of the muscle that keeps stomach contents from moving up into the throat — the hallmark of GERD (25Trusted Source).
Since coffee can have major effects on digestive function, you may want to cut back on the amount you drink or switch to tea if you experience any issues.
4. Muscle Breakdown
Rhabdomyolysis is a very serious condition in which damaged muscle fibers enter the bloodstream, leading to kidney failure and other problems.
Common causes of rhabdomyolysis include trauma, infection, drug abuse, muscle strain and bites from poisonous snakes or insects.
In addition, there have been several reports of rhabdomyolysis related to excessive caffeine intake, although this is relatively rare (26Trusted Source, 27Trusted Source, 28Trusted Source, 29Trusted Source).
In one case, a woman developed nausea, vomiting and dark urine after drinking 32 ounces (1 litre) of coffee containing roughly 565 mg of caffeine. Fortunately, she recovered after being treated with medication and fluids (29Trusted Source).
Importantly, this is a large dosage of caffeine to consume within a short period of time, especially for someone who isn’t used to it or is highly sensitive to its effects.
In order to reduce the risk of rhabdomyolysis, it’s best to limit your intake to about 250 mg of caffeine per day, unless you’re used to consuming more.
Despite all of caffeine’s health benefits, there’s no denying that it may become habit-forming.
A detailed review suggests that although caffeine triggers certain brain chemicals similarly to the way cocaine and amphetamines do, it does not cause classic addiction the way these drugs do (30Trusted Source).
However, it may lead to psychological or physical dependency, especially at high dosages.
In one study, 16 people who typically consumed high, moderate or no caffeine took part in a word test after going without caffeine overnight. Only high caffeine users showed a bias for caffeine-related words and had strong caffeine cravings (31Trusted Source).
Additionally, the frequency of caffeine intake seems to play a role in dependency.
In another study, 213 caffeine users completed questionnaires after going 16 hours without consuming it. Daily users had greater increases in headaches, fatigue and other withdrawal symptoms than non-daily users (32Trusted Source).
Even though the compound does not seem to cause true addiction, if you regularly drink a lot of coffee or other caffeinated beverages, there’s a very good chance you may become dependent on its effects.
6. High Blood Pressure
Overall, caffeine doesn’t seem to increase the risk of heart disease or stroke in most people.
However, it has been shown to raise blood pressure in several studies due to its stimulatory effect on the nervous system (33Trusted Source, 34Trusted Source, 35Trusted Source, 36Trusted Source).
Elevated blood pressure is a risk factor for heart attack and stroke because it may damage arteries over time, restricting the flow of blood to your heart and brain.
Fortunately, caffeine’s effect on blood pressure seems to be temporary. Also, it seems to have the strongest impact on people who aren’t used to consuming it.
High caffeine intake has also been shown to raise blood pressure during exercise in healthy people, as well as in those with mildly elevated blood pressure (37Trusted Source, 38Trusted Source).
Therefore, paying attention to the dosage and timing of caffeine is important, especially if you already have high blood pressure.
7. Rapid Heart Rate
The stimulatory effects of high caffeine intake may cause your heart to beat faster.
It may also lead to altered heartbeat rhythm, called atrial fibrillation, which has been reported in young people who consumed energy drinks containing extremely high doses of caffeine (39Trusted Source).
In one case study, a woman who took a massive dose of caffeine powder and tablets in an attempted suicide developed a very rapid heart rate, kidney failure and other serious health issues (40Trusted Source).
However, this effect doesn’t seem to occur in everyone. Indeed, even some people with heart problems may be able to tolerate large amounts of caffeine without any adverse effects.
In one controlled study, when 51 heart failure patients consumed 100 mg of caffeine per hour for five hours, their heart rates and rhythms remained normal (41Trusted Source).
Regardless of the mixed study results, if you notice any changes in your heart rate or rhythm after drinking caffeinated beverages, consider decreasing your intake.
Coffee, tea and other caffeinated beverages are known to boost energy levels.
However, they can also have the opposite effect by leading to rebound fatigue after the caffeine leaves your system.
One review of 41 studies found that although caffeinated energy drinks increased alertness and improved mood for several hours, participants were often more tired than usual the following day (42Trusted Source).
Of course, if you continue to drink lots of caffeine throughout the day, you can avoid the rebound effect. On the other hand, this may affect your ability to sleep.
To maximize caffeine’s benefits on energy and avoid rebound fatigue, consume it in moderate rather than high doses.
Your health is in your own hands. Every time you eat or drink, you're either fighting disease or feeding it.