Summary: Excessive caffeine consumption from coffee, energy drinks, and the like can increase stress, anxiety, and disrupt sleep, with negative effects on both mental and physical health. While caffeine can be beneficial in moderation, exceeding FDA-recommended limits of 400 mg per day may lead to jitters, dehydration, headaches, and heart-related issues. Additionally, energy drinks and supplements are often unregulated, with potentially higher caffeine levels than listed. Experts emphasize the importance of mindful caffeine consumption and recommend exploring healthier, more sustainable ways to maintain energy and focus without relying on excessive caffeine.
Key Takeaways:
- Moderation Is Key – Kristen Chang, MS, RDN, highlights that consuming caffeine in excess can lead to jitters, anxiety, dehydration, and disrupted sleep.
- Natural Energy Sources Are Safer – Chang recommends alternatives like balanced meals, hydration, regular exercise, and healthy sleep habits as effective ways to sustain energy without the side effects of excess caffeine.
- Energy Drinks Pose Risks – According to Chang, energy drinks and supplements often contain unregulated, concentrated caffeine levels, increasing the risk of negative health effects like heart palpitations and elevated blood pressure.
In times of stress and business, it’s easy to reach for extra doses of caffeine to boost productivity and combat fatigue. That extra boost may be doing you more harm than good.
Kristen Chang, MS, RDN, assistant director of the Master of Science in Nutrition and Dietetics program in Virginia Tech’s Department of Human Nutrition, Foods, and Exercise, says caffeine can be beneficial in moderate amounts. However, it also increases levels of the stress hormones cortisol and adrenaline in the body.
“In excess, it can leave one feeling jittery, anxious, overstimulated, and stressed,” Chang says in a release. “Excess caffeine may lead to headaches, dehydration, gastrointestinal issues, and disruption of normal sleeping patterns.”
Each individual response to caffeine depends on the person’s normal intake. The Food and Drug Administration (FDA) recommends limiting caffeine intake to 400 mg daily from natural sources, which is the equivalent of four to five cups of coffee. However, Chang says individual tolerance does vary, and so do caffeine levels in different beverages.
“Consumers should be aware that the caffeine content across different commercial beverages varies greatly. Caffeine is best attained from more natural sources, such as coffee, tea, or chocolate,” Chang says in a release.
Energy drinks and supplements are widely marketed, but Chang says they are not tightly regulated, which can have negative health effects.
“The actual amount of caffeine in these products is often concentrated and may be higher than what is listed on the label, leading to unintentional side effects. Since caffeine is a central nervous system stimulant, it also impacts the heart, with high levels of intake lending toward heart palpations and increased blood pressure,” Chang says in a release.
Rather than increasing intake of caffeine, Chang recommends these natural ways to boost energy:
- Consuming regular, balanced meals
- Drinking plenty of water
- Exercising
- Practicing healthy sleep hygiene
“Exercise is especially helpful as it results in greater production of dopamine, which serves to boost our mood, relieve stress, and improve focus,” Chang says in a release.
ID 17847198 © Warrengoldswain | Dreamstime.com
