Caffeine


It's 11 PM and Aaron has already had a full day of school, work, and
after-school activities. He's tired and knows he could use some sleep.
But he still hasn't finished his homework. So he reaches for his
headphones — and some caffeine.

What Is Caffeine?



Caffeine is a drug that is naturally produced in the leaves and seeds
of many plants. It's also produced artificially and added to certain
foods. Caffeine is defined as a drug because it stimulates the central
nervous system, causing increased alertness. Caffeine gives most people a
temporary energy boost and elevates mood.

Caffeine is in tea, coffee, chocolate, many soft drinks, and pain
relievers and other over-the-counter medications. In its natural form,
caffeine tastes very bitter. But most caffeinated drinks have gone
through enough processing to camouflage the bitter taste.

Teens usually get most of their caffeine from soft drinks and energy
drinks. (In addition to caffeine, these also can have added sugar and
artificial flavors.) Caffeine is not stored in the body, but you may
feel its effects for up to 6 hours.Got the Jitters?



Many people feel that caffeine increases their mental alertness.
Higher doses of caffeine can cause anxiety, dizziness, headaches, and
the jitters. Caffeine can also interfere with normal sleep.

Caffeine sensitivity (the amount of caffeine that
will produce an effect in someone) varies from person to person. On
average, the smaller the person, the less caffeine needed to produce
side effects. Caffeine sensitivity is most affected by the amount of
caffeine a person has daily. People who regularly take in a lot of
caffeine soon develop less sensitivity to it. This means they may need
more caffeine to achieve the same effects.

Caffeine is a diuretic, meaning it causes a person to urinate (pee)
more. It's not clear whether this causes dehydration or not. To be safe,
it's probably a good idea to stay away from too much caffeine in hot
weather, during long workouts, or in other situations where you might
sweat a lot.

Caffeine may also cause the body to lose calcium, and that can lead
to bone loss over time. Drinking caffeine-containing soft drinks and
coffee instead of milk can have an even greater impact on bone density
and the risk of developing osteoporosisosteoporosis.

Caffeine can aggravate certain heart problems. It may also interact
with some medications or supplements. If you are stressed or anxious,
caffeine can make these feelings worse. Although caffeine is sometimes
used to treat migraine headaches, it can make headaches worse for some
people
Moderation Is the Key



Caffeine is usually thought to be safe in moderate amounts. Experts
consider 200-300 mg of caffeine a day to be a moderate amount for
adults. But consuming as little as 100 mg of caffeine a day can lead a
person to become "dependent" on caffeine. This means that someone may
develop withdrawal symptoms (like tiredness, irritability, and
headaches) if he or she quits caffeine suddenly.

Teens should try to limit caffeine consumption to no more than 100 mg
of caffeine daily, and kids should get even less. The following chart
includes common caffeinated products and the amounts of caffeine they
contain:

Drink/Food/Supplement	Amt. of Drink/Food	Amt. of Caffeine
SoBe No Fear	8 ounces	83 mg
Monster energy drink	16 ounces	160 mg
Rockstar energy drink	8 ounces	80 mg
Red Bull energy drink	8.3 ounces	80 mg
Jolt cola	12 ounces	72 mg
Mountain Dew	12 ounces	55 mg
Coca-Cola	12 ounces	54 mg
Diet Coke	12 ounces	45 mg
Pepsi	12 ounces	38 mg
7-Up	12 ounces	0 mg
Brewed coffee (drip method)	5 ounces	115 mg*
Iced tea	12 ounces	70 mg*
Cocoa beverage	5 ounces	4 mg*
Chocolate milk beverage	8 ounces	5 mg*
Dark chocolate	1 ounce	20 mg*
Milk chocolate	1 ounce	6 mg*
Jolt gum	1 stick	33 mg
Cold relief medication	1 tablet	30 mg*
Vivarin	1 tablet	200 mg
Excedrin extra strength	2 tablets	130 mg
*denotes average amount of caffeine

Source: U.S. Food and Drug Administration, National Soft Drink Association, Center for Science in the Public Interest.Cutting Back



If you're taking in too much caffeine, you may want to cut back. The
best way is to cut back slowly. Otherwise you could get headaches and
feel tired, irritable, or just plain lousy.

Try cutting your intake by replacing caffeinated sodas and coffee
with noncaffeinated drinks. Options include water, decaffeinated coffee,
caffeine-free sodas, and caffeine-free teas. Start by keeping track of
how many caffeinated drinks you have each day, then substitute one of
these daily drinks with a caffeine-free alternative. Continue this for a
week. Then, if you are still drinking too much caffeine, substitute
another of your daily drinks, again, keeping it up for a week. Do this
for as many weeks as it takes to bring your daily caffeine intake below
the 100-milligram mark. Taking a gradual approach like this can help you
wean yourself from caffeine without unwanted side effects like
headaches.

As you cut back on the amount of caffeine you consume, you may find
yourself feeling tired. Your best bet is to hit the sack, not the sodas:
It's just your body's way of telling you it needs more rest. Your
energy levels will return to normal in a few days.

Reviewed by: Mary L. Gavin, MD
Date reviewed: January 2008
Originally reviewed by: Jessica Donze Black, RD, CDE, MPH