Controlling your caffeine
Are you unable to kick start your day until you’ve had your first caffeine fix? Caffeine is one of the most widely consumed stimulants in the world so you are not alone if you depend on caffeine to wake you up and kick start the central nervous system. In this blog we explore how much caffeine is 'reasonable' as part of a healthy diet, and some insights into where caffeine is added to help you better manage your daily intake. Natural sources of caffeine include:
Caffeine is also added in several other consumables like:
Caffeine has a stimulating effect on central nervous system, heart, blood vessels and kidneys. The effects of caffeine vary from person to person depending on their weight, state of health and the amount of caffeine consumption. Caffeine is known to produce the following effects:
Positive Effects: People consuming caffeine have shown improved performance and efficiency, enhanced sensory activity, increased alertness and concentration and decreased fatigue. This partly explains why people get addicted to coffee or other caffeine containing beverages for them to perform and function better.
Negative Effects: Caffeine intake may also result in:
Safe Limit for Caffeine Currently, there is no safety limit such as Acceptable Daily Intake (ADI) or Recommended Dietary Intakes established for caffeine intake. However, 3mg / kg of body weight has been accepted as the recommended limit of caffeine daily intake for adults. Generally speaking, 400mg per day or less is considered an acceptable dose of caffeine and have not shown any adverse effects in healthy adults.
Energy Drinks
Most energy drinks contain caffeine and sugar as major ingredients, with other ingredients such as Taurine (an amino acid) and Guarana. Energy drinks which contain high amounts of Caffeine and Gaurana, often claim to boost energy and sports performance although clinical evidence for the claim have not been clearly established. Energy drinks are not recommended to children and pregnant women because of their high caffeine and sugar content.
Caffeine content of Energy Drinks commonly available in Australia
* Has been taken off the shelves because of its very high caffeine content. Quick Bytes
Share your experiences: How much caffeine are you consuming and how does it affect you? Share your experiences below.
References and Useful Links:
Caffeine - Food Standards Australia New Zealand. 2012. Caffeine - Food Standards Australia New Zealand. [ONLINE] Available at: http://www.foodstandards.gov.au/consumerinformation/caffeine/. [Accessed 23 March 2012].
Caffeine - Drug Prevention & Alcohol Facts - DrugInfo. 2012. Caffeine - Drug Prevention & Alcohol Facts - DrugInfo. [ONLINE] Available at:http://www.druginfo.adf.org.au/drug-facts/caffeine. [Accessed 23 March 2012].
Caffeine | Better Health Channel. 2012. Caffeine | Better Health Channel. [ONLINE] Available at: http://www.betterhealth.vic.gov.au/bhcv2/bhcarticles.nsf/pages/Caffeine?open. [Accessed 23 March 2012].
Caffeine | Dietitians Association of Australia. 2012. Caffeine | Dietitians Association of Australia. [ONLINE] Available at: http://daa.asn.au/for-the-public/smart-eating-for-you/nutrition-a-z/caffeine/. [Accessed 23 March 2012]. |