Healthy Living

with Dr. Madelyn Fernstrom

 

New Buzz on Caffeine

Some of the most frequent questions I'm asked concern caffeine. Is it safe? How much is OK? Is it the newest health food? I'd like to give you the latest evidence on the pros and cons of caffeine consumption.

Q: What is caffeine and where does it come from?
A: Caffeine is naturally occurring in many plants, and is found in the leaves, seeds and/or fruits of more than 60 plant types. The most common sources are coffee beans, cocoa beans and kola nuts. Caffeine is a stimulant and has numerous positive nervous-system effects, including fighting fatigue, improving mental alertness and focus, and increasing athletic performance.

Q: Is caffeine safe to consume?
A: Hundreds of studies have been done testing caffeine's safety. In a word: yes. Studies repeatedly demonstrate that caffeine is safe and effective with moderate intake (defined as 300 mg per day - see below for caffeine content of drinks) and does not cause any ill effects in healthy adults and children. Some people who are "caffeine sensitive" - those with high blood pressure and the elderly - may need to consume less to avoid negative effects including rapid heartbeat, stomach upset, sleeplessness or an increase in blood pressure.

Q: What about other health benefits?
A: While most of us are familiar with (and seek out) the stimulant properties of caffeine, there are other positive health aspects to consider. While these are just associations - observed in large population studies comparing health risk and caffeine intake - they suggest that the actions of caffeine include a reduction in the risk of contracting Type 2 diabetes, Parkinson's disease, some liver diseases and colorectal cancer. So, don't start drinking coffee as a "health food", but these may be some "value added" factors you didn't know about!

Q: Aren't there a lot of negative effects from caffeine?

• For women with low calcium intake, too much caffeine might contribute to bone loss.
• Interrupted sleep can occur, as can reflux and stomach upset.
• An increase in blood pressure can occur.
• Some people report nervousness and a more rapid heartbeat.

Check with your doctor if you sense negative effects associated with your caffeine intake.

Caffeine Breakdown

Coffee/Tea/Soda:

• 10-ounce mug of black coffee: 150 mg
• 1 shot (1 ounce) of espresso: 50 mg
• 10-ounce mug of tea: 50 mg
• 12-ounce can soda: 50 mg

Chocolate Products:

• Chocolate milk/cocoa: 5 mg
• Milk chocolate (1 ounce): 5 mg
• Dark chocolate (1 ounce): 20 mg

Energy Drinks (some examples of many on the market):

• UpShot (2.5 ounces): 200 mg
• Rock Star (16 ounces): 160 mg
• Red Bull (8.3 ounces): 80 mg

Energy "Pills"?:

• Max-strength NoDoz (1 pill): 200 mg

If you have a health question for Dr. Fernstrom, e-mail her at fernstrom@wqed.org.

 

Dr. Madelyn H. Fernstrom, Ph.D., C.N.S., is the founder and director of UPMC's Weight Management Center. She is the diet and nutrition editor for NBC's "Today Show" and is the author of The Runner's Diet. Also visit "Health Journal with Dr. Madelyn Fernstrom," a health and wellness blog at iVillage.com.