Just how much of caffeine dose, a powerful stimulant is considered appropriate for healthy adults? Research says a maximum of 400 milligrams appears safe which is about the quantity of caffeine in 4 cups of brewed coffee. According to the United States Food and Drug Administration, a teaspoonful of this powdered stimulant corresponds to over 20 cups of coffee which may cause health issues. So, it’s better to be cautious with your coffee intake.
Caffeine Content & Dosage
Some beverages like tea and chocolate also contain caffeine. The content is typically affected by the type of beans, style of roasting, preparation, and size of serving. For the commonly brewed coffee, one cup (8 oz) has between 70 and 140 milligrams of caffeine or 95 milligrams on the average. Espressos have more caffeine (per volume) compared to regular coffee. A single shot has roughly 63 milligrams.
The decaf coffee is not totally free from this stimulant containing varying amounts from 0 up to 7 milligrams for every cup and the average cup with 3 milligrams. Instant coffee, on the other hand, contains less caffeine with one cup having 30 up to 90 milligrams.
Caffeine by Age Groups
An article published in the Business Insider a few years back said that analysts from Bank of America made a study on the quantity of caffeine various age groups drink. The bottom line is people are inclined to consume more caffeine as they age. Here’s what these experts found out:
Children up to 12 years old – 0 up to 40 milligrams
Children from 13 – 17 years old – 80 milligrams
Teenagers up to 24 years old – 110 milligrams
25 up to 34 years old – Almost 150 milligrams
35 up to 49 years old – 200 milligrams
50 up to 64 years old – 220 milligrams
65 years old up – A little over 200 milligrams
What are Caffeine’s Possible Benefits?
Yet, despite the health risks of caffeine consumption especially if it’s too much, there also several benefits of caffeine that makes avid coffee drinkers smile and continue drinking more of their favorite hot beverage. Coffee is considered a favorite hobby, especially for women. This is how much they spend on coffee.
- Caffeine can lead to weight loss or avoid weight gain. It suppresses your appetite and temporarily reduces the longing for eating. It also stimulates thermogenesis or production of heat in the human body which produces more heat as well as energy from breaking down food. However, research studies have not verified long-term results.
- Another benefit is that a 75-milligram serving of caffeine can boost your alertness while the dosage of 600 milligrams can enhance memory, faster reasoning and mental watchfulness.
- Caffeine can help promote physical performance, particularly in outdoor sports and endurance workouts. Nonetheless, effects on short and high-intensity exercises are not yet definite.
- The stimulant through its polyphenol antioxidants is said to affect the brain’s protein-coupled adenosine receptors which are present in the brain, lungs, spleen, and heart.
- Caffeine could possibly amplify the amount of epinephrine or adrenaline in the body by about 250%. This indicates that caffeine mainly stimulates your body by turning out a stress response. Aside from this, the stimulant heightens the circulation of serotonin compound that functions as neurotransmitter in some areas of the nervous system. It uplifts your mood and increases energy levels.
- Caffeine mixed with carbohydrates replaces the concentration of muscle glycogen stored in fat cells and muscles quicker after physical exercise.
- It can help prevent diabetes according to a study published in the Diabetologia journal. Adult men and women, who reportedly increased consumption of coffee by 1 and ½ cups daily benefitted from a lower risk of Diabetes (Type 2), by 11% within a four-year period.
- Caffeine can detoxify the liver and acts as cleanser of the colon.
- Another review published in the British Medical Journal (BMJ) in 2017 found out that drinking coffee was linked to 18% lower risk of cancer. Authors of this study proposed that drinking three to four cups of coffee every day can reduce the likelihood of cancers of the skin, liver, melanoma, and non-melanoma. Coffee has been known for its capacity to fight diseases due to antioxidant properties.
- For motorists, caffeine can help keep you awake and alert while driving for long periods. But it is not considered a lasting solution for lack of sleep.
- Last but not least the intake of caffeine helps accelerate hair growth for balding persons.
To Drink or Not to Drink…Coffee
Without a doubt, a cup of hot coffee is a big boost for millions of people in the morning or even any time of the day. It is not good for kids or adults in excessive quantity. Yet, given the benefits of caffeine discussed earlier, it seems that there will be more coffee lovers if the stimulant’s dosage is just enough.