Caffeine is one of the most widely used drugs around the world. Whenever it’s consumed, whether by drinking tea, coffee, or carbonated soda cans, we all consume caffeine – no matter what form it takes. Though we love our everyday coffee drinks, we should remember that caffeine is a stimulant and too much can be harmful.
As with many things in life, there are different theories and recommendations on caffeine consumption. Some recommend swapping coffee for other beverages to minimize caffeine consumption, but is this really a good idea?
There are a number of things you need to know about your caffeine intake.
Pros and Cons of Caffeine
Caffeine has many benefits, but there are also some drawbacks. Here’s a list of the strongest pros and cons:
Pros: In addition to giving us that boost of energy, caffeine has been shown to have these other potential benefits: it may increase our memory, improve the growth of hair, and decrease chronic inflammation. Furthermore, caffeine may be protective against various diseases, including Alzheimer’s and obesity. Another study shows that drinking caffeine in moderation can help strengthen heart muscle cells.
Cons: Drinking too much caffeine can lead to sleeping problems, but that’s not the only issue with this type of self-medicating. However, drinking too much caffeine can also cause anxiety, stomach discomfort, headaches and may even lead to hand tremors.
The side effects and long-term risks of drinking caffeine
Long-term caffeine abuse may lead to high blood pressure, brittle bones, and an increased risk of a heart attack. Excessive caffeine consumption has also been linked to decreased male fertility and even miscarriage in women who are pregnant.
The short-term and long-term symptoms of caffeine consumption such as excessive sleepiness, stomach distress, and even addiction can be scary. However, many people consume the substance in much lower doses than those in which these side effects are prominent. A cup of coffee before bed may cause some insomnia, but that problem is usually resolved with a few cups the following day. Moderating what you eat is the key to a healthy diet.
How much caffeine should we consume daily?
Health professionals recommend that adults should be consuming up to 400 milligrams of caffeine a day which is equivalent to about four cups of coffee, two energy drinks, or ten cans of caffeinated soda.
It is best to take into consideration that the maximum amount of caffeine you are allowed to consume in a day is 400 milligrams. Consuming less than this amount will still reap all of the benefits of caffeine.
How Much Caffeine in Tea
Many people underestimate the amount of caffeine they consume each day, most do not include their cups of tea in that count. When you need to know how much caffeine is in your green or black tea, you’ve come to the right place.
Caffeine in Black Tea
Individuals who are experiencing tiredness in the morning may drink black tea, which has about 47 milligrams of caffeine per cup. Drinking two cups of coffee is less than the average and has only about 95 milligrams of caffeine.
Caffeine in Green Tea
Green tea is not caffeine-free. When someone drinks green tea, they oftentimes ask “does green tea have caffeine in it?” The answer to this question depends on what type of green tea the person consumes. Green tea is considered decaf if it contains less than 2% caffeine, but don’t let the name fool you because there are still 20-30 mg of caffeine in that type of green tea.
Green tea has a caffeine content of about 40-50 mg per cup, which is just less than black tea.
Mixed and Herbal Teas
Blended teas may have caffeine content but the amount can vary considerably by the blend. Some traditional blended teas like Earl Grey, for instance, have about 95-200 milligrams of caffeine in a single cup while herbal blends contain only 24 to 40 milligrams per serving. To get an accurate measurement for common coffee and herbal teas, you should check the packaging or search online to find specific blend measurements.
Other Caffeinated Beverages
Sodas and energy drinks contain caffeine, with sodas containing 40 mg and many energy drinks carrying about 200 mg. When you’re careful about monitoring your caffeine intake, checking each to make sure they have the right amount of caffeine can be important.
What Are the Healthiest Caffeinated Drinks?
Tea and coffee are healthier than drinks such as sugared drinks or energy drinks because they do not contain enough sugars to be unhealthy. Drinking coffee with a low amount of milk and sugar is certainly good for you. But tea can provide benefits, including anti-oxidants, depending on what type you choose.
Takeaways
- Is caffeine bad for you? No. Caffeine has many excellent benefits and should be enjoyed in moderation.
- How much caffeine? Shoot for 400mg or less.
- It is common knowledge that tea naturally contains caffeine, but the level of caffeine in green tea can vary depending on the amount of time it was steamed for.
- Coffee and green tea both contain a lot of caffeine – but cups of coffee deliver much more.