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We are a caffeinated nation. According to industry figures, more than half
the adults in the U.S. drink coffee every day, averaging more than three
9-ounce mugs per day. Soft drink consumption also is high, some 18 ounces
per person per day in the U.S. Add to this tea, chocolate and
over-the-counter drugs containing caffeine, and it's no wonder we
sometimes worry about the amount of caffeine we're ingesting.
Caffeine is an alkaloid compound that stimulates cardiac muscle and the
central nervous system and is absorbed and distributed throughout the body
very rapidly. People commonly perceive caffeine to have desirable effects
such as increased alertness and energy, enhanced mood, less fatigue and a
boost in athletic performance. However, there are some drawbacks related
to consuming excess amounts, including upset stomach, insomnia,
nervousness, headaches, caffeine dependence, dehydration and bone loss.
Dehydration is one of the main concerns related to caffeine over
consumption. Caffeine affects the kidneys by acting as a diuretic, which
increases urine production and therefore increases loss of water from the
body. Numerous studies have provided evidence linking this loss of fluid
with high levels of caffeine consumption, often 600 milligrams or more per
day. There is little indication of a diuretic effect for individuals who
consume moderate amounts of caffeine, less than 300 milligrams, or 2-3
cups, of coffee per day. Also, there is some evidence that people who
regularly consume larger amounts of caffeine have a higher tolerance to
the diuretic effect.
Another common concern related to caffeine consumption is its potential
effect on bone health. Because caffeine increases urine production,
calcium, which is a component of the fluid, is lost. Calcium plays a
critical role in maintaining bone density and in preventing the
development of osteoporosis, a condition in which the bones weaken and
become susceptible to fractures. There is some evidence showing that
caffeine, and specifically intake of caffeinated beverages, increases the
amount of calcium lost in urine.
This effect, however, has mainly been observed in postmenopausal women who
consumed high amounts of caffeine over time. Most findings suggest that
moderate intake is not associated with accelerated bone loss, and that
adequate dietary calcium intake can counteract the negative effects of
high caffeine consumption. The biggest contributor to osteoporosis is not
getting enough calcium in the diet. Adding low-fat milk to your coffee or
tea will offset any loss of calcium associated with drinking the coffee or
tea. Choosing milk and milk-based beverages over caffeinated sodas also
will help.
For most people, moderation is the key to enjoying caffeinated beverages
without adversely affecting health. There are certain conditions, however,
where it's best to avoid caffeine. These conditions include iron
deficiency, cardiac arrhythmia, kidney stones, osteoporosis or ulcers.
If you're trying to cut back on your daily caffeine consumption by
eliminating certain beverages, it's important to replace the caffeinated
drinks you normally consume with water or other non-caffeinated beverages,
as drinking less fluid overall can also lead to dehydration. For
individuals concerned with either dehydration or bone loss, the following
steps can help decrease the impact of caffeine.
- Limit caffeine intake to 300 milligrams or less per day.
- Eat a diet rich in calcium - aim for 1,200 milligrams per day - from
sources such as low fat dairy foods, dark green leafy vegetables, dry
beans, tofu made with calcium and canned fish with edible bones.
- Add low-fat milk to regular coffee drinks or mix decaffeinated coffee
with regular coffee.
- Replace some caffeinated drinks with water throughout the day.
For more information, contact your local
Colorado State University Extension office.
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