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March is National Caffeine Awareness Month. By Our Student Pharmacist, Justin Yu.

Did you know that March is known as National Caffeine Awareness Month?

Caffeine itself is probably the most consumed stimulant in the world. Almost everyone depends on caffeine to increase mental awareness, prevent tiredness/burnout, and improve overall athletic performance.

Though caffeine is very beneficial in providing jolts of energy throughout the day, it is important to be aware of its harmful effects on the body especially when consumed in large amounts.

Some of the short-term adverse effects of caffeine intake include:

  • headache
  • anxiety
  • tremors
  • insomnia

Also keep in mind that caffeine itself can raise blood pressure, so those who are currently taking blood pressure medications may find that the medication therapy is not as effective as before.

Caffeine can also cause acid reflux in the stomach so if you are taking a medication like Pepcid or Prilosec to suppress bothersome stomach acid, stopping/reducing your caffeine intake may help prevent this problem.

Caffeine works in the body by blocking adenosine to provide that alertness we need to get us through that day. Adenosine is a brain chemical that increases after prolonged wakefulness to help increase the likeliness of sleep. During sleep deprivation, adenosine accumulates in the brain to promote the initiation of the sleep cycle. It takes about 30 minutes for caffeine to take effect in your body and it is usually cleared out about 5 to 6 hours later.

Caffeine withdrawals can happen after a day of abruptly stopping your morning coffee. The most common symptom of a withdrawal is a headache. These headaches tend to be very unpleasant throughout the day, so over-the-counter pain medications such as acetaminophen (Tylenol) or ibuprofen (Advil/Motrin) can be taken to help alleviate them.

Over time, this stimulant may provide fewer jolts of energy throughout the day if taken constantly. This means that we can build up a tolerance to caffeine and require even more to feel the same boost as before which can possibly lead to a caffeine overdose.

Some of the signs of caffeine overdoses include:

  • fever
  • muscle twitches
  • diarrhea
  • vomiting
  • irregular heartbeat and palpitations

Picture 2

It is important to consider your sources of caffeine and how much it takes to derive a benefit from it daily. Typically, an average adult should consume between 300 to 400 milligrams of caffeine per day which is equivalent to about 3 to 4 cups of coffee.

Common sources of caffeine:

  • Sodas
  • Tea
  • Chocolate
  • Energy drinks
  • Coffee

Below is a helpful guide to gauge how much caffeine you are consuming daily:Picture 1Caffeine can be incorporated into other foods especially those that are coffee flavored. For example, caffeine isn’t taken out of the coffee ice cream you may enjoy before bed or that extra-large sweet tea you saved during lunchtime. All of these can be contributors to sleep deprivation. Various drinks and food items add up to the total caffeine intake and contribute to sleepless nights, increased blood pressure, and stomach acid.

As discussed from the previous blog about sleep health, caffeine can negatively affect your quality of sleep when taken too close to bedtime leading to difficulty concentrating, irritability, depressed mood, and daytime drowsiness.

It is advised to avoid consuming caffeine products 4 to 6 hours before your bedtime to avoid issues with restful sleep.

References:

Caffeine. MedlinePlus. https://medlineplus.gov/caffeine.html. Published February 3, 2022. Accessed March 15, 2022.

Caffeine: How much is too much? Mayo Clinic. https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/caffeine/art-20045678. Published March 6, 2020. Accessed March 15, 2022.

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