When does caffeine become an overdose?
Caffeine, found in coffee, tea, soft drinks, and chocolate, is popular for its ability to stimulate alertness. According to the US Food and Drug Administration (FDA), the maximum safe level for adults is 400 mg per day, equivalent to 4 - 5 cups of coffee.
However, crossing this threshold can lead to many health consequences. Caffeine is not always bad, but consuming too much can increase anxiety, sleep disturbances and affect the heart, says Dr. Elizabeth Barnes, a nutritionist in New York, USA. Some sensitive people need to be cautious even at lower doses".
In children and adolescents, experts recommend avoiding caffeine completely, while pregnant women should limit it to less than 200 mg/day so as not to affect the fetus.
10 worrying side effects
Studies show that caffeine abuse can cause a series of adverse reactions:
Headache: Sudden stopping or taking too much can cause a cafeine reaction that leads to frequent headaches.
Anxiety and irritability: Taking 2 - 6 cups can cause restlessness and discomfort, especially in people with anxiety disorder.
Insomnia: Caffeine stays in the body for 4 - 6 hours, so drinking it in the evening can easily disrupt sleep.
Cardiovascular: Some sensitive people only need 2-3 cups to get a rapid heart rate and breast pain.
thirst and frequent urination: Due to the diuretic effect, frequent urination can cause mineral loss.
Reproductive effects: Research shows that men who drink more than 400 mg/day are at risk of reducing fertility.
Osteoporosis: Drinking a lot can reduce calcium and mineral absorption, causing weak bones.
Digestive disorders: Some people experience stomach upset and diarrhea after consuming a lot of caffeine.
Drug interactions: Caffeine can reduce or increase the side effects of depression drugs, blood pressure drugs, thyroid drugs, etc.
Rare allergies: There are cases of severe allergic reactions to caffeine, causing shortness of breath, hives and requiring immediate emergency care.
How to control caffeine intake?
If you often feel anxious, insomnia or a rapid heartbeat after drinking coffee, it may be a sign of good intolerance. Experts advise:
Gradually switch to low-cafeine or caffeine-free coffee.
Drink plenty of water to reduce mineral deficiency.
Eat plenty of green vegetables, whole grains, eggs, and fish to supplement vitamins and minerals.
Consult your doctor if you are taking medication that can interact with caffeine.
Consumers should know their limits, Dr. Barnes emphasized. A cup of coffee in the morning can be helpful, but consuming multiple cups a day is certainly counterproductive.
