What is caffeine?
There are few people who are not aware of the stimulating effect that caffeine provides. We have a choice and choose caffeinated beverages for a reason. Caffeine is considered the most commonly used psychoactive drug in the world. Approximately 80% of the world's population consumes it on a daily basis, and continuous research is being done on its health benefits and consequences.
Caffeine is the common name for 1,3,7-trimethylxanthine. When purified, caffeine produces an intensely bitter white powder that provides a distinctive taste in soft drinks. The word "caffeine" came from the German word kaffee and the French word café, each meaning coffee. After ingesting caffeine, it is completely absorbed within 30 to 45 minutes, and its effects substantially diminish within about three hours. It is eventually excreted so there is no accumulation in the body. Caffeine has been shown to affect mood, stamina, the cerebral vascular system, and gastric and colonic activity. But caffeine may not be for everyone. This article will discuss the health benefits and consequences of caffeine.
What are the sources of caffeine?
Caffeine is naturally found in certain leaves, seeds, and fruits of over 60 plants worldwide. The most common sources in our diet are coffee, tea leaves, cocoa beans, cola, and energy drinks. Caffeine can also be produced synthetically and added to food, beverages, supplements, and medications. Product labels are required to list caffeine in the ingredients but are not required to list the actual amounts of the substance. A low to moderate intake is 130 to 300 mg of caffeine per day, while heavy caffeine consumption corresponds to more than 6,000 mg/day. It is estimated that the average daily caffeine consumption among Americans is about 280 mg/day, while 20% to 30% consume more than 600 mg daily. The caffeine content in some common sources of caffeine are listed below:
Sources of Caffeine
Caffeine Content
Coffee
Plain, brewed 8 oz
135 mg
Instant 8 oz 95 mg
Espresso 1 oz 30-50 mg
Plain, decaffeinated 8 oz 5 mg
Tea
Green tea 8 oz 25-40 mg
Black tea 8 oz 40-70 mg
Soft Drinks
Coca-Cola Classic 12 oz 34.5 mg
Diet Coke 12 oz 46.5 mg
Dr. Pepper 12 oz 42 mg
Mountain Dew 12 oz 55.5 mg
Pepsi-Cola 12 oz 37.5 mg
Sunkist Orange 12 oz 42 mg
Energy Drink
Full Throttle, 16 oz 144 mg
Red Bull, 8.5 oz 80 mg
SoBe No Fear 158 mg
Chocolates or Candies
Candy, milk chocolate 1 bar (1.5 oz) 9 mg
Candy, sweet chocolate 1 bar (1.45 oz) 27 mg
Cocoa mix, powder 3 tsp 5 mg
Puddings, chocolate, ready-to-eat 4 oz 9 mg
Medicine: Over the Counter
Excedrin 65 mg
Bayer Select Maximum Strength 65.4 mg
Midol Menstrual Maximum Strength 60 mg
NoDoz 100 mg 32.4 mg
Pain Reliever Tablets 65 mg
Vivarin 200 mg
There are many products that may contain caffeine without your awareness. Be sure to read the label to see if caffeine is listed among the ingredients.
