Negative Effects Of Caffeine
Caffeine can have a disruptive effect on your sleep. The most obvious effect of the stimulant is that it can make it hard for you to fall asleep. One study also found that caffeine can delay the timing of your body clock. These effects will reduce your total sleep time. Caffeine also can reduce the amount of deep sleep that you enjoy.
The effects of caffeine can occur even when you consume it earlier in the afternoon or evening. One study found that consuming caffeine 6 hours before bedtime reduced total sleep time by 1 hour. These effects also can be stronger in older adults. It takes their bodies a longer time to process caffeine. Regularly consuming high doses of caffeine may cause complications during pregnancy.
At high doses, caffeine can produce these common side effects:
- Diarrhea
- Increased breathing rate
- Muscle tremors
Withdrawal symptoms can occur when you stop taking caffeine after using it regularly for a long time. These symptoms include:
- Headaches
- Low energy levels
- Bad moods
The FDA is collecting reports of adverse events that have occurred in people who took products marketed as energy drinks or energy shots. The FDA cautions consumers that products marketed as energy shots or energy drinks are not alternatives to sleep.
Caffeine powder is highly potent, and a safe serving size is extremely small. It is nearly impossible to measure caffeine powder accurately in the home. As a result the risk of an accidental, lethal overdose is high.
How Much Caffeine Can You Drink A Day
The FDA recommends that adults dont drink more than 400 milligrams of caffeine a day, the average cup of coffee contains 80 to 100 milligrams of caffeine whereas a can of caffeinated soft drink contains 30-40 milligrams. According to a review of 34 studies, caffeine may raise your blood pressure, especially if you are not a regular coffee drinker. The review found that in general, drinking anywhere between 200-300 milligrams of caffeine can raise your systolic blood pressure by 8 mm Hg while boosting your diastolic blood pressure by 6 mm Hg. The caffeine, however, will usually only raise blood pressure levels for around 3 hours.
What Does The Heart Foundation Recommend
When it comes to our energy levels and overall health, caffeine cannot replace the combination of a well-balanced heart-healthy diet, exercise and sleep.
A moderate amount of caffeine should be fine for most healthy people to consume. Keep in mind the recommended limit of 400mg per day to avoid any negative side-effects. It is important to remember we are all different and some of us are more sensitive to caffeine than others. These sensitivities can result in several negative symptoms mentioned above which can be unpleasant or unsettling.
If you find yourself experiencing these symptoms, take a note of how much caffeine you have consumed and aim to reduce this gradually until you reach a point where you are no longer experiencing these adverse effects. Some people prefer to remove caffeine entirely and that is completely OK as well.
Do keep in mind the timing of your last caffeine intake. Caffeine can still be in our system around six hours after our last cup. Good quality sleep is important for maintaining health and preventing disease. Be mindful of whether a late afternoon or evening coffee is keeping you up later than planned or preventing a restorative sleep that the body needs every night.
The risk from pure and highly concentrated caffeine products is clear, and the Heart Foundation recommends avoiding all types of products that contain this type of caffeine.
Nickie Hursthouse, NZRD
National Nutrition Advisor
References:
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Caffeine And Blood Pressure Response Over Sex Age And Hormonal Status
Caffeine may impact blood pressure depending on your age and gender, but exactly how much is unclear, and likely unimportant for most of the population. The only group that might want to be careful about caffeine intakeor at least monitor its effect on blood pressureare people over 70. And women over 70 should be the most careful, if they are hypertensive.
I dont think caffeine poses any severe risks to people with blood pressure in the normal range, and it doesnt have to be avoided. There is really no solid science pointing to potential dangers, regardless of sex or age. If you drink a coffee or two in the morning and feel OK, I see no reason to stop.
But if you have high blood pressure or are hypertensive, it might be worthwhile switching to decaf. Ultimately, your current blood pressure is the determining factor on whether or not caffeine can pose a risk.
Is There A Link Between Caffeine Consumption And Blood Pressure Measurement
Caffeine consumption and blood pressure are linked only if youre measuring blood pressure within two hours of having caffeine. Caffeine spikes blood pressure 30 to 120 minutes after intake , but this is the only time when a noticeable difference in blood pressure occurs. Caffeine has a half-life of three to six hours, so its possible to see a slight variation in blood pressure within this time period as well, but its unlikely to be pronounced.
Caffeine affects diastolic blood pressure by four to 13 points, and it can impact systolic blood pressure by three to 15 points. If youre going to have your blood pressure checked, avoid taking caffeine beforehand in order to get an accurate reading and prevent any unnecessary concerns or actions.
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What Are The Side Effects From Too Much Caffeine
For most people, it is not harmful to consume up to 400mg of caffeine a day. If you do eat or drink too much caffeine, it can cause health problems, such as:
- Restlessness and shakiness
- Dependency, so you need to take more of it to get the same results
Some people are more sensitive to the effects of caffeine than others.
May Increase Blood Pressure Temporarily
Science suggests that the physiological effects of drinking coffee can extend beyond a small dose of wakefulness. Research indicates that it may increase blood pressure for a short time after consumption.
A review of 34 studies showed that 200300 mg of caffeine from coffee approximately the amount youd consume in 1.52 cups resulted in an average increase of 8 mm Hg and 6 mm Hg in systolic and diastolic blood pressure, respectively .
This effect was observed for up to three hours after consumption, and results were similar in people with normal blood pressure at baseline and those with pre-existing high blood pressure.
Interestingly, regular coffee consumption is not associated with the same impact on blood pressure which may be due to the caffeine tolerance that develops when you habitually drink it .
Based on this data, a small to moderate increase in your blood pressure may occur after drinking a cup of coffee especially if you drink it infrequently.
Summary
Research indicates that coffee may increase blood pressure for up to three hours after consumption. However, if you drink it regularly, this effect is diminished.
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Positive Effects Of Caffeine
Caffeine is considered a moderately effective alerting agent. It can have a positive effect on your reaction times, mood and mental performance. A normal dose of caffeine is about 50 mg to 200 mg.
Caffeine works best when you take it on an intermittent, off-and-on basis. Higher doses can have much more potent effects. A dose of 500 mg or 600 mg of caffeine can affect you much like a low dose of an amphetamine. When you consume caffeine daily, it is less effective as a stimulant. Your body builds up a tolerance to it.
Where Is Caffeine Commonly Found
There are several common food and drinks that naturally contain caffeine such as: coffee, tea and chocolate. Caffeine can also be added to drinks, such as energy drinks and soft drinks. Both tea and coffee are the most popular beverages worldwide, with coffee being by far the biggest source of caffeine consumption.
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Does Caffeine Constrict Blood Vessels
Caffeine can affect the body and brain in a number of ways. While it is most commonly used for alertness and mental focus, caffeine consumption does have other possible side effects that should not be overlooked. Blood vessel constriction, also known as vasoconstriction, is one of these potential side effects.
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What Are The Risk Factors For High Blood Pressure
Hypertension can creep up on you. Most people dont realize they have it until they are in a situation where their blood pressure is checked or something bad happens like a heart attack.
This is one of the main reasons for being preventative with your health! Its not like you have nerve fibers in your blood vessels to tell you when the pressure is getting too high, so getting ahead of the problem can be a huge advantage.
Some of the things that can factor into high blood pressure include :
- Age
- Diet
- Stress
Notice whats not on that list? Yep! You dont see caffeine there, but well get there in a minute.
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What Are The Negative Side Effects
Caffeine may increase blood pressure, body temperature, blood flow to the skin & extremities, blood sugar levels, stomach acid secretion and production of urine . People may experience dizziness, hypoglycemia, fruit-like breath odor, troubled breathing, muscle tremors, nausea, diarrhea, increased urine, ketones in urine, drowsiness, thirst, anxiety, confusion, irritability, insomnia, changes in appetite, dry mouth, blurred vision, jitters and cold sweats.
Too much caffeine may lead to sleep deprivation and a tendency to disregard the normal warning signals that the body is tired and needs rest. Caffeine does not replenish energy or prevent emotional fatigue food and sleep are the only remedies for these. When normal sleeping patterns are continually disrupted, mood depression may occur. Too much caffeine may also lead to anxiety-related feelings such as excessive nervousness, sweating, and tremors.
If you want to avoid some of the unintended side effects of caffeinated beverages , switching to decaffeinated drinks may help.
Does Caffeine Influence Blood Pressure
Yes and no. As previously outlined, it can cause short-term increase shortly after consumption. However, there is no evidence to show chronic caffeine consumption has a long-lasting impact on blood pressure meaning if youve been drinking coffee every day for 10 years it will have made virtually no impact on your blood pressureunless, of course, youre adding sugar or other calorie-dense ingredients that can lead to weight gain. But from the standpoint of looking specifically at caffeine, it is neutral with regard to long-term blood pressure.
Not everybody has the same acute reactions to caffeine, however. Tolerance is completely unique and differs from person to person. One person may drink coffee every day and get a buzz after one cup, while another may need two or three to exhibit the same response.
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How Long Does Caffeine Last In The Human Body
The effects of caffeine can be felt as soon as 15 minutes after it is consumed. The level of caffeine in your blood peaks about one hour later and stays at this level for several hours for most people. Six hours after caffeine is consumed, half of it is still in your body. It can take up to 10 hours to completely clear caffeine from your bloodstream.
Caffeine’s Effect On Blood Pressure
May 17, 2002 — The caffeine jolt of a java fix may cause a jump in blood pressure — a particular problem in people who already have high blood pressure. But don’t put your coffee cup down just yet. Researchers say the jury’s still out on the effects on caffeine on your heart.
This new study was presented today at the annual scientific meeting of the American Society of Hypertension in New York City.
Although there has been a lot of recent interest in studying how caffeine may affect the heart and blood pressure, the authors say it’s the first time an effect of caffeine has been found on the stiffness of arteries, an indicator of heart function.
In the study, caffeine quickly increased the stiffness of the large arteries in people with high blood pressure, said study author Charalambos Vlachopoulos, MD, of the department of cardiology at Athens Medical School in Greece, at a news conference.
Vlachopoulos and colleagues tested the effects of caffeine on the major arteries of 10 people who were being treated for high blood pressure and were an average of 62 years old. On alternating days, the participants were given either a pill containing 250 mg of caffeine or a placebo.
Thirty minutes after the caffeine was given, there was a big jump in the stiffness of their arteries, said Vlachopoulos. The effect peaked after 60 minutes and remained significant for at least three hours.
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What Are The Symptoms Of Caffeine Withdrawal
If you have developed a dependence on caffeine, an abrupt cutback can cause withdrawal symptoms that may include:
- Headaches.
- Muscle pain.
- Irritability.
In general, the more caffeine you are used to consuming, the more severe the withdrawal symptoms are likely to be. Symptoms of withdrawal begin 12 to 24 hours after the last caffeine intake and can last two to nine days.
Caffeine can be a useful tool for an adult who needs help waking up and concentrating. But, it can also cause problems if youre not careful with it. Dont use caffeine too much or you could become dependent or have insomnia or headaches. Otherwise, enjoy that coffee or chocolate!
Last reviewed by a Cleveland Clinic medical professional on 12/23/2020.
References
Limit Your Alcohol Intake
Regularly drinking too much alcohol can raise your blood pressure over time.
Staying within the recommended levels is the best way to reduce your risk of developing high blood pressure:
- men and women are advised not to regularly drink more than 14 units a week
- spread your drinking over 3 days or more if you drink as much as 14 units a week
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Does Caffeine Increase Blood Pressure
Caffeine is a natural stimulant found in the nuts, berries, and leaves of certain plants. Caffeine is most commonly consumed as coffee or tea products, and some have estimated that these beverages may be the most widely consumed foods in the world.
Because caffeine is so common in all human cultures, a great deal of research has been done to discover the health effects of caffeine. Relationships between caffeine and heart disease, as well as the caffeine-blood pressure link, have been especially active fields of study.
Will Alcohol Mess Up My Blood Test
If you are getting blood work done, its best to avoid alcohol consumption, especially for fasting blood tests. Drinking alcohol can cause irregular enzyme, blood sugar, and fat levels and give inaccurate blood test results. Avoid drinking alcohol before taking these common blood tests: Cholesterol tests.
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How Does Caffeine Affect Your Heart
You wake up and brew yourself a pot of coffee. As you sit to read the morning news, you start sipping, getting ready to start the day. Later in the afternoon, you feel the post-lunch slump, so you drive to the nearest coffee shop for a pick-me-up espresso or latte. But have you ever wondered how the caffeine in all this coffee affects your body more specifically, your heart? Lets break it down.
Effects Of Caffeine On Your Health
With 80% of Americans drinking coffee every day, and even more getting it from various other sources, caffeine is not a major threat to your health or blood pressure, unless youre hypertensive. Of course, there are ways that coffee or caffeine can become dangerous for your heart. Avoid putting in sugars, creamers, and other calorie-rich substances, and try to keep your consumption to four cups a day or less. Your tolerance will determine how much caffeine you can handle, but typically four cups is a safe limit.
Caffeine is a natural stimulant and can change how you think and feel. It causes acute changes by stimulating your central nervous system, typically leading to improved focus, alertness, and awareness.
Much like any substance, natural or not, there are some unwanted side effects that can occur depending on dosage, tolerance, and timing. These include:
- Jitters or shakes
- Difficulty falling asleep or staying asleep
- Increased heart rate
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Caffeine As A Stimulant
Caffeine is considered as a stimulant because it can increase the activity of your central nervous system that keeps you awake, alert and focus. But this increased activity could also trigger your blood vessels to constriction. With this, your blood pressure will increase and alter the blood supply of the heart. Expert says that this is the most dangerous effects of strong stimulant like cocaine and methamphetamine.
However, caffeine is a very mild stimulant and stays quickly in your body and it is a self-limiting stimulant as it acts on the kidneys increasing its excretion rate.
Tips For Lowering Your Caffeine Intake
If you plan on lowering the amount of caffeine you consume, make sure to do so gradually over several days to a week to avoid withdrawal symptoms like headaches or brain fog.
Whether youve tried reducing your coffee intake and still feel heart palpitations when you have your morning cup of coffee or feel overwhelmed and jittery after that post-lunch shot of espresso, here are a few ways you can swap your favorite caffeinated drink for something caffeine-free:
- Switch one cup a day to decaf coffee
- Try caffeine-free herbal teas
- Swap the soft drink or energy drink for sparkling water
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