Caffeine: How good or bad is it for you?

A piping hot cup of coffee especially in winters is all you need to either start your morning, go through a groggy afternoon or keep awake during night shift. The kick of caffeine not only energises you but also keeps sleepiness at bay. Most people rely on coffee to boost their energy and stay more focused on work. Read on to know how caffeine works and how much you can safely consume on a daily basis.

Caffeine is a natural stimulant most commonly found in tea, coffee, and cacao plants. It works by stimulating the brain and central nervous system, which further keeps you alert and instantly gives you more energy. Caffeine is safe for consumption but only in moderation, as excess of it can spell trouble.

Caffeine is most commonly found in coffee, tea, energy drinks and chocolate. A 250 ml drink of Espresso contains the highest level of caffeine, that is 240-720 mg. Similarly, in the same amount of serving coffee contains 102-200 mg, energy drinks contain 50-160 mg and dark chocolate contains 5-35 mg.

Once you drink coffee, it reaches your stomach and from there it is quickly absorbed into the bloodstream. From there, it travels to the liver and is broken down into compounds that can affect the function of various organs, primarily brain. It blocks the effects of adenosine, which is a neurotransmitter that makes you feel tired. Caffeine also increases the activity of the neurotransmitters dopamine and norepinephrine, which makes you more alert and focussed. Thus, coffee makes you feel more energetic and less sleepy.

The U.S. Department of Agriculture (USDA) and the European Food Safety Authority (EFSA) recommends a daily intake of 400 mg of caffeine to be safe. This amounts to 3-4 cups of coffee per day, 8 cups of green tea or 10 cans of soda. It’s also recommended to limit the amount of caffeine you consume at one time to 200 mg per dose.

Single doses of 500 mg of caffeine is said to be too dangerous for the human body. Similarly, drinking more than 4 cups of coffee a day is usually not recommended on a daily basis. Excess of caffeine in the body can lead to headache, insomnia, nervousness and faster heartbeat.