CAFFEINE
Caffeine is a naturally occurring stimulant found in coffee, tea, cola beverages, new “energy” drinks, chocolate and even some medicines, such as liquid cough medicines.
Caffeine is one of the most commonly consumed stimulants in the world. Absorbed easily and rapidly by both the stomach and small intestine, it then circulates throughout the whole body, including the brain. Like everything, caffeine should be consumed in moderation.
The Health Effects of Caffeine
It is difficult to link precise levels of caffeine to specific health effects as tolerance to caffeine differs widely from person to person. For healthy adults, a moderate amount of caffeine may have positive effects, such as increased alertness or ability to concentrate. Caffeine also has some antioxidant properties. However, some people are more sensitive to caffeine. For them, a small amount could cause insomnia, stomach upset, headaches, irritability and nervousness.
Table 1: Caffeine Recommendations from Health Canada
|
Maximum Daily
Caffeine Intake |
Example |
| Children 4-6 years old |
45 mg |
One 12-oz (355 ml) can of cola
|
| Children 7-9 years old |
62.5 mg |
One 12-oz (355 ml) can of cola |
| Children 10-12 years old |
85 mg |
One to two 12-oz (355 ml) cans of cola |
| Pregnant Women |
300 mg |
Two 8-oz (237 ml) cups of coffee
|
| General Population of Healthy Adults |
400 mg |
Three 8-oz (237 ml) cups of coffee |
Table 2: Caffeine Content of Commonly Consumed Foods & Beverages
| 20-oz coffee |
300 mg caffeine |
| 8-oz blended tea |
43 mg caffeine |
| 8-oz green tea |
30 mg caffeine |
| 12-oz can of regular cola drink |
36-46 mg caffeine
|
| 1-oz (28g) milk chocolate bar |
7 mg caffeine
|
| 1-oz (28g) dark chocolate bar |
19 mg caffeine |
Some over the counter drug products (such as liquid cough medicine) 1000 mg caffeine
Make healthy food and beverage choices. Consume caffeine in moderate amounts.
Reference:
“It’s your health-caffeine fact sheet” Health Canada website, 2007.
