Are you one of those people who needs a cup of coffee before you can function in the morning? Maybe you need a caffeinated soda in the afternoon just to make it through that 2 p.m. slump.
It seems like most adults have some kind of relationship with caffeine. But how much is too much, and could you actually feel better without it?
For most healthy adults, up to 400 milligrams of caffeine per day is generally considered safe. Moderate coffee consumption has even been associated with some cardiovascular benefits, although that doesn’t necessarily mean caffeine itself deserves the credit.
But I don’t think that tells the whole story.
Caffeine Affects Everyone Differently
Just because 400 milligrams is considered safe for most healthy adults doesn’t mean 400 milligrams is the right amount for you.
Caffeine can temporarily increase blood pressure and may cause palpitations in some people. It can also contribute to jitteriness, anxiety, and difficulty sleeping, particularly if you’re sensitive to caffeine or consume it later in the day.
If you have high blood pressure, a heart rhythm condition, anxiety, or trouble sleeping, it’s worth paying attention to how caffeine affects you and discussing your intake with your healthcare provider.
And remember: 400 milligrams isn’t a goal. Plenty of people may feel better consuming much less.
Where Your Caffeine Comes From Matters
There’s another part of the caffeine conversation we shouldn’t overlook: what are you drinking to get it?
If it’s plain black coffee, you’re avoiding a lot of the extra calories and added sugar found in some other caffeinated drinks. People who can drink coffee that way really impress me because, personally, I think that’s gross.
If you’re like me, coffee gets a lot more appealing after adding milk, cream, sugar, or something else that also adds calories.
Soda may bring a significant amount of added sugar along with its caffeine. Energy drinks and pre-workout products can contain substantial amounts of caffeine, sometimes alongside several other ingredients.
The lesson? Don’t just count caffeinated drinks. Pay attention to the actual milligrams you’re consuming. Check the labels on energy drinks, pre-workout products, sodas, teas, and even certain medications. You may be getting more caffeine than you realize.
My Own Relationship With Caffeine
I’ve been drinking caffeinated soda since I was a kid. As I got older and tried to be “healthier,” I switched to diet versions.
Then came the energy drinks and pre-workout mixes.
At the height of my stupidity, I was actually mixing pre-workout powder into an energy drink.
I believe the technical term for that level of ignorance is young and bulletproof.
I haven’t consumed caffeine at that level in a very long time, but as an adult, I was still consistently getting a couple hundred milligrams every day.
A few years ago, I started experiencing some anxiety and heart palpitations. I wondered whether caffeine might be contributing, so I decided to give it up.
And I felt terrible.
For roughly two weeks, I was tired and dealt with headaches. That experience alone made me realize how accustomed my body had become to having caffeine every day.
But once I got through that period, something interesting happened.
I felt great.
The typical afternoon slump that used to have me reaching for a soda disappeared. Instead, my energy seemed much steadier throughout the day.
So Why Did I Start Again?
Eventually, I wanted to step up my workouts, so I started sprinkling in a little pre-workout.
Once that door opened, I wasn’t as strict anymore.
A little soda here and there became okay. Before I knew it, I was back to consuming a couple hundred milligrams of caffeine every day.
That continued until a doctor’s visit a couple of months ago when my blood pressure was elevated. After monitoring it for a few weeks without seeing the improvement I wanted, I decided to make several lifestyle changes.
One of those changes was dropping caffeine again.
And once again, I felt pretty rough at first. But after getting through the adjustment period, I started feeling much better. My blood pressure also improved, and I’ve noticed that I seem to respond to stress better.
I can’t say caffeine was the reason my blood pressure improved because I made several changes at the same time. What I can say is that I personally feel better without consuming a couple hundred milligrams of caffeine every day.
Thinking About Cutting Back?
You don’t necessarily have to quit caffeine cold turkey.
If you regularly consume caffeine and want to cut back, gradually decreasing your intake may make the transition easier and help reduce withdrawal symptoms such as headaches, fatigue, and drowsiness.
You might:
- Replace one caffeinated drink each day with a caffeine-free option.
- Mix regular and decaf coffee.
- Reduce the amount of pre-workout you use.
- Check labels and keep track of your total daily caffeine.
- Avoid caffeine later in the day if it’s affecting your sleep.
Small reductions can add up.
Take an Honest Look at Your Caffeine Habit
Will I ever have caffeine again? I’m sure I will.
But right now, I haven’t felt this good in a while, and I plan to stay where I am.
I’m not telling everyone reading this that caffeine is bad or that you need to give it up. For many people, moderate caffeine consumption fits perfectly well into a healthy lifestyle.
Instead, I want you to consider your own relationship with caffeine.
How much are you actually consuming? Do you need it just to feel normal? Is it affecting your sleep, anxiety, heart rate, or blood pressure? And most importantly:
Would you feel better with less of it?
If you have questions about caffeine, your medications, blood pressure, or how certain products may affect your health, stop by Cornwell Pharmacy and talk with us. We’re always happy to help.
