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(HealthNewsDigest.com) – The conversation about coffee and the caffeine it contains has shifted from caution to who is drinking it and how much. In this column we will look at the downside of caffeine. In the near future the positive effects of caffeine will be explored. Hard to believe that 2 decades ago there was not a Starbucks on every corner and daily coffee consumption in the US had fallen to less than 2 cups a day. Today we are soaked in a caffeine culture, with an average intake of 291 milligrams a day. More than 50% of Americans drink at least 2 cups of coffee a day.
Caffeine in foods has been consumed throughout history. It is a stimulant that can increase alertness and improve performance. Peak blood values occur within 15 minutes of ingestion. Coffee and tea are traditional sources. Energy drinks are a modern beverage processing invention that can deliver caffeine loads not seen in nature. An energy drink may contain anywhere from 80 to 500 milligrams of caffeine. Using energy shots alone or in combination with an energy drink can multiply amounts quickly. Older teens and young adults often combine energy drinks with alcohol to create a buzz and intoxication.
The alcohol-energy drink combination has skyrocketed in popularity. Alcohol plus caffeine is a very dangerous combination because you are less likely to realize you are drunk. You feel more awake and able to handle situations but the underlying alcohol effects of poor judgment, lack of coordination, and inability to think clearly are still there. This raises the odds of driving while drunk, needing medical treatment due to injuries caused by risky behavior or sexual misconduct because you feel energized but your brain is still alcohol impaired. According to a report by the Substance Abuse and Mental Health Services Administration, energy drinks resulted in over 13,100 emergency room visits in 1 year with men 18 to 39 making up the majority of patients.
Energy drinks with sophisticated advertising campaigns and sponsorship of events such as skateboarding have made these products popular with 12 to 18 year olds. Over 70% of this age group now consumes 100 milligrams or more of caffeine per day with most of it in the evening when it interferes with sleep. Poor sleep in adolescents is associated with mood disorders, worsening of asthma, weight gain, low self-esteem and poor school performance. In fact, high caffeine consumers are more likely to hallucinate. Excessive caffeine consumption, in the range of 500 to 2,000 milligrams in a short period can lead to caffeine intoxication. Symptoms include nervousness, irritability, anxiety, muscle twitching, insomnia, headache and heart palpitations. The younger the child and the less they weigh, the easier it is to consume a toxic level.
Currently, there are no rules that require products containing caffeine to note the amount on the label. Though there have been some lawsuits and Congressional inquiries, the FDA has concluded that energy drinks present no special risk and that the caffeine levels are comparable to other sources in the US diet such as coffee.
Pregnant women are another group who should cut back on caffeine. Both the March of Dimes and the American College of Obstetricians and Gynecologists recommend no more caffeine than would be found in 1 to 2 cups of regular coffee.
The risks associated with caffeine and pregnancy are mixed. Some studies show no risk for miscarriage or premature labor. Others show heavy caffeine consumers, 8 or more cups a day, had double the risk of stillbirth than those who drank more moderate amounts. Some research has shown that women who drink 200 milligrams or more of caffeine a day, equal to 2 or more cups of coffee or 5 cans of soda, had twice the risk of miscarriage than women consuming little or no caffeine. Animal studies have implicated caffeine with heart damage in early pregnancy.
Best advice, keep caffeine intake low. Use half-café, a mix of regular and decaf coffee and space your intake, 1 cup at breakfast and another later in the day to limit the caffeine load and give the body time to clear the substance. Caffeine is absorbed from the small intestines and is quickly distributed throughout the body. The ability to clear one-half of the caffeine absorbed varies widely between 4 and 6 hours but pregnancy can increase this clearance to up to 15 hours.
Though both coffee and caffeine have demonstrated some health promoting properties for children and pregnant women it is a substance that should be limited. Mixing it with alcohol or taking in large amounts is simply risky.
© NRH Nutrition Consultants, Inc.
Jo-Ann Heslin, MA, RD, CDN is a registered dietitian and the author of the nutrition counter series for Pocket Books with sales of more than 8.5 million books.
Look for:
The Most Complete Food Counter, 3rd ed., 2013
The Calorie Counter, 6th Ed., 2013
The Complete Food Counter, 4th ed., 2012
The Diabetes Counter, 4th Ed., 2011
The Protein Counter, 3rd Ed., 2011
The Ultimate Carbohydrate Counter, 3rd Ed., 2010
The Fat Counter, 7th ed., 2009
The Healthy Wholefoods Counter, 2008
The Cholesterol Counter, 7th Ed., 2008
Your Complete Food Counter App: http://itunes.apple.com/us/app/your-complete-food-counter/id444558777?mt=8
For more information on Jo-Ann and her books, go to: www.TheNutritionExperts.com.
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