Caffeine, a type of alkaloid and stimulant, is a key ingredient in coffee, various energy drinks, and tea. It activates the body’s overall metabolism, including the sympathetic nervous system, and temporarily blocks the awakening of the mind and drowsiness. In addition, the role of reducing fatigue through the secretion of neurotransmitters, enhancing concentration and memory, and promoting diuresis are also among the main effects of coffee. Because of the many health benefits of caffeine, it is not only consumed in the form of a favorite food, but also added as a diuretic and cardiac agent, and is widely used.
However, while caffeine has a beneficial side, if consumed in excess, it is rather harmful to the body and causes various physical side effects. Moreover, it is very important to properly control the intake because addiction due to excessive intake of caffeine exacerbates the side effects of caffeine, such as synergistic effects of blood pressure and blood sugar, nervousness, and insomnia. Now, let’s take a closer look at the various information about the proper daily intake along with the various side effects caused by excessive caffeine intake.
Side effects of excessive caffeine intake
Caffeine, when consumed in moderation, awakens the brain and has effects such as concentration and memory, but when consumed in excess, problems such as headaches and insomnia occur. In addition, by increasing the heart rate, it may cause chest palpitations and an increase in blood pressure, and may also be accompanied by symptoms such as muscle spasms and tremors.
In addition, the diuretic effect obtained from proper intake increases the amount of urine in case of excessive intake and puts strain on the kidneys. Caffeine also stimulates the secretion of gastric acid, so it is the main factor that makes symptoms worse when there are diseases such as gastric ulcer and reflux esophagitis.
Continuous excessive intake of high caffeine lowers the absorption rate of calcium, making it easier to be exposed to bone diseases such as osteoporosis. Caffeine affects the absorption rate of iron as well as calcium, which can lead to problems such as anemia.
The low absorption of essential nutrients in the body, such as calcium and iron, adversely affects the normal growth and development of children and adolescents in the growth stage. In particular, insomnia caused by caffeine intake interferes with the growth hormone secreted from 10 p.m. to 2 a.m., resulting in hormonal imbalance, which can lead to problems such as growth retardation. In addition, in the case of pregnant women, excessive intake of caffeine can lead to anemia by suppressing iron absorption.
In addition, the biggest side effect of excessive caffeine intake is caffeine addiction. In particular, if you drink a large amount of coffee and then suddenly reduce the amount you consume, you may experience various withdrawal symptoms such as headache, fatigue, decreased motivation, and lethargy. In addition, if you do not reduce the amount you drink due to addiction despite these physical symptoms, the risk of various physical diseases due to severe withdrawal increases, as well as the risk of mental-related diseases such as depression and anxiety disorders. Therefore, it is very important to recognize that you are addicted to caffeine and to reduce your excessive intake at the same time.
If you drink coffee, not only can you sleep well, but if you do not drink coffee, it is difficult to concentrate, and symptoms such as headache, fatigue, drowsiness, lethargy, and nausea and muscle pain are considered caffeine addiction. It is recommended to do
Adequate daily intake of caffeine
In order to prevent the various side effects caused by excessive intake of caffeine, it is good to consume an amount known as the appropriate daily intake. For adults, 400 mg per day, pregnant women 300 mg, and for adolescents in the growing stage, caffeine is 125 mg per day.
Caffeine is known to be present in large amounts not only in coffee, but also in various energy drinks, coffee milk, chocolate milk, cola, and chocolate. One bag of instant coffee contains about 30-80 mg, and an Americano sold at a coffee shop is said to contain about 70-150 mg of caffeine based on 300 ml. In addition, depending on the product, energy drinks contain from a minimum of 68 mg to a maximum of 180 mg, and cola contains about 50 mg, about 74 mg based on 175 ml of canned coffee, and about 47 mg based on 200 ml of coffee milk. Therefore, in order to prevent caffeine side effects, it is recommended to accurately check the caffeine content in these foods and consume the appropriate amount.
Also, if you drink a lot of coffee on a regular basis, quitting coffee abruptly can cause fatigue, fatigue, and symptoms such as a throbbing headache. If you gradually reduce your caffeine intake over a period of 1 to 2 weeks, symptoms such as headaches will gradually disappear.
Also, please note that drinking a little thinner diluted coffee or drinking decaffeinated coffee or other teas that can replace coffee will help you to control your caffeine intake and gradually reduce your intake.
