S

The Facts About

CaffeineResearch & Recommendations

Objectives

Common Sources

Physiological Effects

Caffeine… & Mental & Physical Performance & Cardiovascular Disease & Diabetes & Cancer & Osteoporosis & Women’s Health

Bottom Line

1995 NASA research

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Drug effects on spiders

Common Sources

Item (12 oz) Caffeine (mg)

Coffee, brewed

128

Coffee, instant 113

Espresso (1 oz)

40

Tea, brewed 60

Tea, iced 38

fun fact: caffeine is added to many OTC pain relievers, ranging from 16-200 mg – it increases the rate at which medication is absorbed into the body

Item (12 oz) Caffeine (mg)

Soda 40

Energy Drink 116

Hot cocoa/chocolate milk

8

Milk chocolate (1.5 oz)

9

Dark chocolate (1.5 oz)

30

What is caffeine? A naturally occurring substance found in leaves, seeds,

and/or fruits of at least 63 plant species

Physiological Effects

Stimulant

Metabolized quickly

Caffeine sensitivity varies greatly from person-to-person Are children more

sensitive?

Withdrawal symptoms: headache, insomnia, anxiety

Hydratingfun fact: caffeine intoxication may occur with consumption of more than 250 mg in sensitive individuals – excitement, restlessness, nervousness, insomnia, diuresis, GI disturbances

Mental & Physical Performance

Caffeine has been linked to: Increased alertness, concentration, & mental acuity

Even in well-rested individuals Enhanced mood Improved athletic performance and endurance

Lowers threshold for “runner’s high”

Will not affect sleep if consumed more than 8 hrs before

Tolerance

fun fact: it may be that caffeine’s “morning-pick-me-up” is simply relief of overnight withdrawal symptoms

Cardiovascular Disease

More than 100 studies: no relationship between caffeine and hypertension, arrhythmia, or coronary heart disease

Immediately following consumption, short-lasting rise in blood pressure

Honolulu Heart Study – association between moderate coffee consumption and stroke in high-risk men Coffee or caffeine?

Hyperlipidemia and unfiltered coffee

fun fact: the rise in blood pressure experienced after coffee consumption is no greater than that experienced when climbing a

flight of stairs

Cancer

Sparse research Caffeine or coffee?

Caffeine has not been shown to be carcinogenic [WHO]

Colorectal cancer & coffee A protective effect?

Osteoporosis

Coffee & other caffeinated beverages may displace milk

Caffeine itself is not associated with change in bone density Adequate calcium is the most

important factor in bone health

Caffeine intake ~750mg+/day has been shown to increase urinary excretion of Ca and Mg

fun fact: calcium lost from consuming one 12-oz cup of coffee per day can be offset by adding just 3 tablespoons of milk

Women’s Health

Moderate consumption of caffeine is safe for women who are pregnant, nursing, or post-menopause Not associated with fertility,

birth defects, premature birth, miscarriage, or low birth weight

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Pregnancy & aging may affect sensitivity to and metabolism of caffeine Talk to your MD

Bottom Line

Moderate amounts of caffeine – about 300mg/day – are safe for most adults

More sensitive individuals may feel effects at smaller doses.

Watch caffeine intake if you: Are prone to stress, anxiety or sleep problems Have acid reflux or stomach ulcers (coffee) Have high BP that doesn’t respond to medication or diet Have chronic headaches

Researchers continue to study caffeine

References International Food Information Council Foundation (2011, September 16). All

about caffeine: Clarifying the controversies surrounding caffeine and health. Food insight: Your nutrition and food safety resource. Retrieved October 3, 2012, from http://www.foodinsight.org/Content/6/Final%20Revised%20CAF%20CPE%2011-16-09.pdf

International Food Information Council Foundation (2008, March). Caffeine & health: Clarifying the controversies. Food insight: Your nutrition and food safety resource. Retrieved October 3, 2012, from http://www.foodinsight.org/Content/3147/Caffeine_v8-2.pdf

International Food Information Council Foundation (2007, August 1). Fact Sheet: Caffeine and Health. Food insight: Your nutrition and food safety resource. Retrieved October 3, 2012, from http://www.foodinsight.org/Resources/Detail.aspx?topic=Fact_Sheet_Caffeine_and_Health

U.S. National Library of Medicine, National Institutes of Health (2011, May 5). Caffeine in the diet. In Medline Plus Medical Encyclopedia. Retrieved October 3, 2012, from http://www.nlm.nih.gov/medlineplus/ency/article/002445.htm