Human beings love their caffeine. In fact, caffeine is the most commonly used drug in the world. For this reason caffeine, one of the most active ingredients in coffee, has been studied extensively to help us understand how it affects our bodies. Caffeine can be found in a variety of sources, such as tea, cocoa, and cola drinks.
For many individuals, coffee helps them stay awake and alert throughout the day. Caffeine is the stimulant in coffee that competes for the same protein spaces as the sleep-promoting chemical adenosine. Caffeine also stimulates the heart, smooth muscles, increases stomach secretions, and promotes urination.
Research suggests that moderate amounts of caffeine influence the following in adult humans:
Too much caffeine can yield negative side effects including the following:
Drinking up to 400 milligrams is generally safe depending on body weight and level of caffeine tolerance. Drinking more can result in a state of central nervous system over-stimulation called caffeine intoxication or "caffeine jitters".
In terms of children and adolescents, the American Academy of Pediatrics recommends that adolescents consume less than 100 milligrams of caffeine a day. Younger children should not drink any caffeinated beverages on a regular basis.
Here are examples of drinks that contain caffeine:
Drink | Quantity | Caffeine |
Brewed coffee | 8 oz. (237 mL) | 95-200 mg |
Brewed, decaffeinated | 8 oz. (237 mL) | 2-12 mg |
Brewed, single-serve varieties | 8 oz. (237 mL) | 75-150 mg |
Brewed, single-serve varieties, decaffeinated | 8 oz. (237 mL) | 2-4 mg |
Espresso, restaurant-style | 1 oz. (30 mL) | 47-75 mg |
Instant | 8 oz. (237 mL) | 27-173 mg |
Black tea | 8 oz. (237 mL) | 14-70 mg |
Black tea, decaffeinated | 8 oz. (237 mL) | 0-12 mg |
Green tea | 8 oz. (237 mL) | 24-45 mg |
Coca-Cola | 12 oz. (355 mL) | 23-35 mg |
Diet Coke | 12 oz. (355 mL) | 23-47 mg |
Diet Pepsi | 12 oz. (355 mL) | 27-37 mg |
Dr. Pepper, regular and diet | 12 oz. (355 mL) | 36-42 mg |
Pepsi | 12 oz. (355 mL) | 32-39 mg |
Mountain Dew | 12 oz. (355 mL) | 54 mg |
Diet Mountain Dew | 12 oz. (355 mL) | 54 mg |
Although caffeine can have some positive benefits, you should always consult your health care provider regarding further details specific to you.
Additional Resources:
Acheson, K. J., Zahorska-Markiewicz, B., Pittet, P. H., Anantharaman, K., & Jequier, E. (1980). Caffeine and coffee: their influence on metabolic rate and substrate utilization in normal weight and obese individuals. The American journal of clinical nutrition, 33(5), 989-997.
Adapted from Journal of Food Science, 2010; Pediatrics, 2011; USDA National Nutrient Database for Standard Reference, Release 26; Journal of Food Science, 2007; Journal of Analytical Toxicology, 2006; Pepsico, 2014; Coca-Cola, 2014; Dr Pepper, 2014; A&W Root Beer; 7UP
American Academy of Pediatrics Committee on Nutrition and the Council on Sports Medicine and Fitness. Sports drinks and energy drinks for children and adolescents: Are they appropriate? Pediatrics. 2011;127:1182.
Brice, C. F., & Smith, A. P. (2002). Effects of caffeine on mood and performance: a study of realistic consumption. Psychopharmacology, 164(2), 188-192.
Chin JM, et al. Caffeine content of brewed teas. Journal of Analytical Toxicology. 2008;32:702.
Coffee drinking tied to lower risk of suicide. (n.d.). Retrieved December 2, 2014, from http://news.harvard.edu/gazette/story/2013/07/drinking-coffee-may-reduce-risk-of-suicide-by-50/
Dulloo, A. G., Geissler, C. A., Horton, T., Collins, A., & Miller, D. S. (1989). Normal caffeine consumption: influence on thermogenesis and daily energy expenditure in lean and postobese human volunteers. The American journal of clinical nutrition, 49(1), 44-50.
Fredholm, B. B. (1995). Adenosine, Adenosine Receptors and the Actions of Caffeine*. Pharmacology & toxicology, 76(2), 93-101.
Fukushima, Y., Ohie, T., Yonekawa, Y., Yonemoto, K., Aizawa, H., Mori, Y., ... & Kondo, K. (2009). Coffee and green tea as a large source of antioxidant polyphenols in the Japanese population. Journal of agricultural and food chemistry, 57(4), 1253-1259.
Hindmarch, I., Rigney, U., Stanley, N., Quinlan, P., Rycroft, J., & Lane, J. (2000). A naturalistic investigation of the effects of day-long consumption of tea, coffee and water on alertness, sleep onset and sleep quality.Psychopharmacology, 149(3), 203-216.
Lieberman, H. R., Wurtman, R. J., Emde, G. G., Roberts, C., & Coviella, I. L. G. (1987). The effects of low doses of caffeine on human performance and mood.Psychopharmacology, 92(3), 308-312.
Lovallo, W. R., Whitsett, T. L., al'Absi, M., Sung, B. H., Vincent, A. S., & Wilson, M. F. (2005). Caffeine stimulation of cortisol secretion across the waking hours in relation to caffeine intake levels. Psychosomatic medicine, 67(5), 734.
McCusker RR, et al. Caffeine content of decaffeinated coffees. Journal of Analytical Toxicology. 2006;30:611.
Milon, H., Guidoux, R., & Antonioli, J. A. (1988). Physiological effects of coffee and its components. Coffee. London: Elsevier Applied Science, 3, 81-124.
Nehlig, A., Daval, J. L., & Debry, G. (1992). Caffeine and the central nervous system: mechanisms of action, biochemical, metabolic and psychostimulant effects. Brain Research Reviews, 17(2), 139-170.
Rapuri, P. B., Gallagher, J. C., Kinyamu, H. K., & Ryschon, K. L. (2001). Caffeine intake increases the rate of bone loss in elderly women and interacts with vitamin D receptor genotypes. The American journal of clinical nutrition,74(5), 694-700.
Ruxton, C. H. S. (2008). The impact of caffeine on mood, cognitive function, performance and hydration: a review of benefits and risks. Nutrition Bulletin,33(1), 15-25.
Seifert SM, et al. Health effects of energy drinks on children, adolescents, and young adults. Pediatrics. 2011;127:511.
Shapiro, R. E. (2007). Caffeine and headaches. Neurological Sciences, 28(2), S179-S183.
Smith, A. (2002). Effects of caffeine on human behavior. Food and chemical toxicology, 40(9), 1243-1255.
Smith, A. P., Brockman, P., Flynn, R., Maben, A., & Thomas, M. (1993). Investigation of the effects of coffee on alertness and performance during the day and night. Neuropsychobiology, 27(4), 217-223.
USDA National Nutrient Database for Standard Reference, Release 26. U.S. Department of Agriculture, Agricultural Research Service. http://ndb.nal.usda.gov. Accessed Jan. 9, 2014.
WOLF, L., & WASHINGTON, C. (n.d.). CAFFEINE JITTERS. Retrieved March 17, 2015, from http://www.integratedwisdom.org/yahoo_site_admin/assets/docs/Caffeine_Jitters.272100525.pdf
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