Coffee, caffeine and your health

Coffee is the most popular item consumed at breakfast in the United States. It is the main dietary source of caffeine for adults, followed by soft drinks, tea and chocolate. Soft drinks are the primary source of caffeine for children ages 2 to 17 and have overtaken tea as the second source of caffeine for young and middle-age adults.

Caffeine is found naturally in the leaves, seeds and fruits of more than 60 plant species worldwide. It is added to some beverages and foods for flavor. People have enjoyed caffeinated beverages since ancient times. Caffeine is a mild central nervous system stimulant that provides the safe kick that some people need to get started. It can help to fight fatigue, boost physical endurance and enhance mental abilities and mood.

AVERAGE CONSUMPTION

Over the past 50 years, the average coffee consumption of adults has decreased from 16 gallons to 9 gallons per person annually. Recent research shows that almost 90 percent of adults and male teens, as well as 76 percent of children consume some caffeine. The average amount of caffeine in an adult's diet is about 200 milligrams per day. A child consumes about one-fourth that amount.

According to leading medical and scientific experts, caffeine in moderate amounts is safe for most healthy individuals. The keys to caffeine intake are moderation and common sense. Most healthy adults can enjoy 200 to 300 mg of caffeine daily without any health problems. This is equal to 2 or 3 cups of coffee or up to 60 ounces of caffeinated cola.

CAFFEINE AND HEALTH

Despite many years of research, caffeine's effects on health are still unclear. Caffeine does not cause any physical harm to most people who consume moderate amounts.

No scientific evidence has linked caffeine to developing any of the following health risks: cancer (any type); cardiovascular disease; ulcers; inflammatory bowel disease; fibrocystic breast disease (benign fibrous lumps); birth defects; infertility; or osteoporosis (bone loss).

Diuretic: Caffeine has a diuretic effect on the body, increasing water loss through urination. However, the water consumed in a cup of coffee, a glass of tea or soft drink balances out the diuretic effects.

Blood pressure/heart beat: Caffeine can make the heart beat faster and is a possible contributor to an irregular heart beat. Caffeine does not cause or worsen heart disease. It does not cause high blood pressure. After caffeine intake, some sensitive individuals can experience a temporary rise in blood pressure equal to climbing a flight of stairs. This increase only lasts for a few hours. If you have high blood pressure, ask your doctor about caffeine consumption.

Blood cholesterol: There is no scientific evidence that caffeine changes blood cholesterol levels. However, always brew coffee through a paper filter. People in other countries who drink boiled, unfiltered coffee do experience a rise in blood cholesterol levels.

Pregnancy/breastfeeding: Moderate caffeine consumption does not reduce fertility in women, and it does not have adverse effects on pregnancy or outcome. Pregnant women should limit caffeine intake to the equivalent of 1 to 2 cups of coffee daily. When breastfeeding, women should limit coffee consumption to under 3 cups per day. Drinking more than 3 cups per day can lead to increased wakefulness and poor feeding for the baby.

CAFFEINE QUICK FACTS

•If caffeine is abruptly discontinued, for a day or two you may experience mild withdrawal symptoms such as a headache, fatigue or drowsiness. To avoid this, slowly cut back on your consumption over several days. Then get in the habit of drinking water instead of some of the coffee in your diet.

•A cup of coffee does not help to sober up a person who has been drinking alcoholic beverages.

•Gourmet coffee drinks put more into the body than just caffeine. They add almost 200 calories to the daily calorie intake, primarily from whole milk and whipped cream. If you like a latte or café mocha in the morning, reduce your coffee calories by switching to skim milk or by passing on the whipped cream.

•Drinking a cup of coffee or tea before exercising may help in weight loss, because it speeds up your metabolism. In addition, caffeine helps to free stored body fat so it can be burned for energy.

•More than 1,000 prescription and over-the-counter drugs contain caffeine as an ingredient.

Content provided by Clemson University Home and Garden Information Center.