{"id":20299,"date":"2023-02-22T15:05:32","date_gmt":"2023-02-22T20:05:32","guid":{"rendered":"https:\/\/www.zocdoc.com\/blog\/?p=20299"},"modified":"2023-03-17T14:41:03","modified_gmt":"2023-03-17T19:41:03","slug":"the-truth-about-caffeine","status":"publish","type":"post","link":"https:\/\/www.zocdoc.com\/blog\/guides\/the-truth-about-caffeine\/","title":{"rendered":"The Truth About Caffeine"},"content":{"rendered":"

We\u2019ve been hooked on caffeine for ages \u2014 more than 3,000 years at least. The stimulant was <\/span>first discovered<\/span><\/a> in China around 1,000 BCE, according to our earliest records of people drinking a beverage made from <\/span>Camellia sinensis<\/span><\/i> leaves. Since then, tea, coffee and other caffeinated drinks have become an integral part of daily life in most cultures. More than 90 percent of the global population consumes caffeine every single day.<\/span><\/b><\/p>\n

You\u2019ve probably seen (and perhaps ignored) myriad <\/span>scary<\/span><\/a> headlines<\/span><\/a> about the perils of consuming caffeine, and perhaps just as many extolling its virtues.\u00a0<\/span><\/b><\/p>\n

So, what\u2019s the deal? How much caffeine is too much, and how can you tell if you need to cut back? We talked with doctors to understand how caffeine works in the body and to separate the facts from the myths when it comes to this popular stimulant.<\/span><\/p>\n

\n

Caffeine 101<\/h2>\n

Caffeine seems to be everywhere. You can find it in tea, coffee, hot chocolate, soda, energy drinks and many other beverages. Most of us experience extra alertness after drinking a cup of coffee or another form of caffeine.\u00a0<\/span><\/b><\/p>\n

That\u2019s because \u201ccaffeine increases your heart rate and triggers the release of adrenaline and cortisol, along with <\/span>increased dopamine signaling<\/span><\/a>, making you feel alert and ready for action,\u201d says <\/span>Dr. Chester Wu<\/span><\/a>, a psychiatric and sleep medicine physician in Houston.<\/span><\/p>\n

While it\u2019s working its magic, caffeine blocks adenosine receptors \u2014 the signals in our brain that tell us when to rest. But eventually, that effect wears off, causing that familiar crash.\u00a0<\/span><\/p>\n

\u201cSometimes you\u2019ll feel even more tired than before, as adenosine has been building up in the background,\u201d Wu says.<\/span><\/b><\/p>\n

Caffeine has the <\/span>potential to be addictive<\/span><\/a> as users continually seek the dopamine release that caffeine triggers in the brain.<\/span><\/p>\n

\n

A cup of hope<\/b><\/h2>\n

When used responsibly, caffeine has its benefits, no matter where you find it.\u00a0<\/span><\/b><\/p>\n

\u201cCaffeine can boost mental and physical performance, and reduce risk of injury or error,\u201d Wu says. Research has found that caffeine <\/span>can enhance problem-solving skills<\/span><\/a>, and its use has been <\/span>linked with safer driving<\/span><\/a> among truck drivers.<\/span><\/p>\n

Certain caffeinated drinks, like coffee and tea, have specific health benefits.\u00a0<\/span><\/b><\/p>\n

\u201cCoffee contains plenty of antioxidants, and it has health benefits like protecting you from type 2 diabetes, cancer and Alzheimer\u2019s disease,\u201d Wu says. \u201cThere\u2019s even a reported association between coffee consumption and <\/span>lowered risk of suicide<\/span><\/a>.\u201d<\/span><\/b><\/p>\n

Tea consumption has been <\/span>linked to similar health benefits<\/span><\/a>, and caffeinated treats like <\/span>dark chocolate<\/span><\/a> can potentially help lower blood pressure, enhance mood and provide key minerals.<\/span><\/b><\/p>\n

Research has also found that moderate amounts of caffeine can provide benefits like <\/span>improved athletic performance<\/span><\/a> and <\/span>treatment for headaches<\/span><\/a>.<\/span><\/p>\n

\n

In hot water\u00a0<\/b><\/h2>\n

The verdict on caffeine isn\u2019t all bad, but that\u2019s not a free pass to consume as much as you want. Too much can cause increased heart rate, heart palpitations and symptoms of anxiety, says <\/span>Dr. Ryan Peterson<\/span><\/a>, an anesthesiologist and addiction specialist in Los Angeles.<\/span><\/b><\/p>\n

Many medical professionals suggest sticking to a maximum of <\/span>400 mg a day<\/span><\/a>, the equivalent of four or five eight-ounce cups of coffee. That limit could be significantly less if you\u2019re sensitive to caffeine, pregnant or breastfeeding, or dealing with certain health conditions like high blood pressure.\u00a0<\/span><\/b><\/p>\n

If you already have a high level of anxiety, it might be good to stay away from caffeine altogether, as it can put your body into fight-or-flight mode.\u00a0<\/span><\/b><\/p>\n

\u201cWhen consumed in low or moderate doses, like one to two cups per day, caffeine is generally safe,\u201d says Peterson. \u201cHowever, just like any substance, when caffeine is abused, tolerance can be reached.\u201d<\/span><\/b><\/p>\n

If you depend on caffeine to function and you have a hard time cutting back, you may have <\/span>caffeine use disorder<\/span><\/a>, which is marked by unsuccessful attempts to cut back, high caffeine tolerance and withdrawal symptoms. But even if you aren\u2019t overdoing it, some people are more sensitive to caffeine than others.<\/span><\/p>\n

\u201cYou might be consuming too much of it for you if you notice you get anxiety or nervousness, jitters, dizziness or headaches, an upset stomach, a fast heart rate and frequent urination,\u201d Peterson says.<\/span><\/b><\/p>\n

It\u2019s also important to be mindful of when you caffeinate so you don\u2019t mess with your natural sleep cycle. This accounts for<\/span> all caffeine sources, not just coffee and tea but also hot chocolate and energy drinks. Even decaf coffee contains a small amount of caffeine.\u00a0<\/span><\/b><\/p>\n

\u201cMany underestimate how long caffeine stays in our system,\u201d Wu says. \u201cBecause caffeine can last upwards of 12 hours, even an early afternoon cutoff time is too late in the day for many.\u201d<\/span><\/p>\n

\n

Spilling the beans<\/h2>\n

How can you tell if you\u2019re dependent on caffeine? If you feel lethargic or weak when you can\u2019t get your fix, that\u2019s a sign of dependence.<\/span><\/b><\/p>\n

Perhaps you\u2019re sensitive to caffeine and just want to see what happens if you eliminate the habit. Whatever your reasons for cutting back, don\u2019t quit cold turkey. <\/span>Caffeine withdrawal<\/span><\/a> is real and can affect people who are used to consuming a lot on a regular basis.<\/span><\/b><\/p>\n

\u201cStart with small baby steps in removing caffeine, such as only taking half the usual dose you’re taking,\u201d Peterson says. \u201cThis is to avoid withdrawal symptoms such as fatigue, headache, irritability, confusion and even depression.\u201d<\/span><\/p>\n

Even if totally quitting caffeine isn\u2019t your goal, <\/span>taking an audit of your consumption<\/span><\/a> and staying mindful of your intake can help you find a happy medium while still enjoying your favorite brew.<\/span><\/p>\n

\n

Need a doctor? Find one on Zocdoc.<\/a><\/h1>\n","protected":false},"excerpt":{"rendered":"

Settling the debate over your morning coffee once and for all. <\/p>\n","protected":false},"author":21,"featured_media":20300,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[227],"tags":[12,41,83],"class_list":["post-20299","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-guides","tag-anxiety","tag-mental-health","tag-wellness","reviewer-dr-nassim-assefi"],"yoast_head":"\nThe Truth About Caffeine - Guides<\/title>\n<meta name=\"description\" content=\"Settling the debate over your morning coffee once and for all.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.zocdoc.com\/blog\/guides\/the-truth-about-caffeine\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"The Truth About Caffeine - 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