» Caffeine

Caffeine

This page was reviewed or revised on Thursday, October 29, 2009 10:00 AM

Nutrition Facts

Caffeine

Do you need coffee, tea or cola to start your mornings or give you a quick energy boost during the day?

Are you wondering if you're getting too much caffeine? How much is too much? Here are some answers to the most asked questions about caffeine.

How much caffeine is O.K.?

Health Canada suggests no more than the equivalent of 4 cups of coffee per day. That means your total caffeine intake during the day should add up to not more than 400 mg.

What are the effects of caffeine?

Caffeine is one of the most widely used drugs. It can make you feel more aware and alert, keep you awake at night and temporarily raise your blood pressure.

It affects people in different ways. Some people are sensitive to caffeine and a small amount will have a strong effect on them. Over time, you can get used to it so that the same amount of caffeine gradually has less effect.

Caffeine can be addictive. Heavy users who quit may suffer withdrawal symptoms such as headaches, depression, restlessness and fatigue, which will disappear after several days.

Tannin is another substance in tea and coffee that can be harmful to your health. Tannin lowers the rate at which your body can absorb iron in foods such as grains, vegetables, fruits, eggs and dairy products.

Where is caffeine found?

Caffeine is found in:

• coffee
• tea
• cocoa and chocolate products
• colas
• some medications

Can I drink coffee or tea when I'm pregnant or nursing my baby?

If you use a lot, this is the time to cut down on your caffeine intake. Caffeine does pass from the mother to the developing baby where it can build up, if intakes have been high. Caffeine in breast milk may keep your baby awake or cause fussiness. Health Canada recommends women who are planning to become pregnant, pregnant women and breast feeding mothers should not take in more than 300 mg/day of caffeine. Try milk, juices, water, or coffee substitutes such as CaflibTM and PostumTM.

Does caffeine affect children?

Yes! Children can become anxious, restless, irritable and unable to sleep if they get too much caffeine. The caffeine in a chocolate bar and a can of cola can have a strong effect on a small body. Health Canada recommends the maximum caffeine intake for children is:

Children		Caffeine
4-6 years		45 mg/day
7-9 years		62.5 mg/day
10 - 12 years		85 mb/day

Does coffee cause heart disease or cancer?

At this time, scientific research has not shown a definite link between moderate intakes of coffee and heart disease or cancer. There is some concern that high daily intakes of coffee contribute to heart disease.

If you are a heavy coffee drinker, switching to decaffeinated coffee may not be a wise choice. Some studies have shown that drinking more than three cups of decaffeinated coffee a day increases blood cholesterol, a risk factor for heart disease.

How can I cut back on caffeine?

• Cut back slowly
• Use half regular and half decaffeinated coffee
• Try hot water with lemon
• Drink juice, seltzer, or soda mixed with juice
• Read the label on over-the-counter medications for the caffeine content

Sources of Caffeine

Product	Serving Size oz.             ml.	Caffeine milligrams (approximate values)
Coffee
Brewed	8                 237	135
Roasted and ground, filtering	8                 237	179
Roasted and ground, percolated	8                 237	118
Roasted and ground, decaffeinated	8                 237	3
Instant	8                 237	76 –106
Instant, decaffeinated	8                 237	5
Tea
Average blend	8                 237	43
Green	8                 237	30
Instant	8                 237	15
Leaf or bag	8                 237	50
Decaffeinated tea	8                 237	0
Cola beverages
Cola beverages. Regular	12                355	36 – 46
Cola beverages, diet	12                355	39 – 50
Cocoa Products
1 envelope hot coca	8                 237	5
Chocolate milk	8                 237	8
Candy, milk chocolate	1                 28	7
Candy, sweet chocolate	1                 28	19
Baking chocolate	1                 28	25 – 58
Chocolate cake	2.8               80	6
Chocolate brownie	1.5               42	10
Chocolate pudding	5.1               9	9

 

Values in table referenced from the following sources: Harland, B.F. 2000. Caffeine and nutrition 16(7-8): 522 – 526. Shils, et all., 1999. Modern nutrition in health and disease, 9 th Edition, Willimans and Wilkins. Waverly Company, Baltimore.