Caffeine: Uses, Side Effects, & Recommended Amount

Caffeine is a plant-based stimulant widely available in coffee beans, tea leaves, guarana berries, kola nuts, and cacao pods. Caffeine is also used in sports drinks, weight loss supplements, etc.

On average, an espresso may have a high amount of caffeine, with 1-ounce having 45-75 mg of caffeine. An 8-ounce energy drink can have a maximum of 127 mg of caffeine. A regular 8-ounce cappuccino can have 65-80 mg of caffeine.


The important health benefits of caffeine include:

  1. Improves Alertness

  2. Speeds Up Weight Loss

  3. Enhances Physical Performance

Side Effects Of Caffeine

Excessive consumption of caffeine can cause the following side effects:

  1. Insomnia

  2. Anxiety

  3. Addiction

  4. Overactive bladder

  5. Hypertension & arrhythmia

  6. Gastroesophageal Reflux Disease (GERD)

  7. Recommended Caffeine Intake

According to the USFDA, 400 mg of caffeine can be safely consumed by many people. However, it should be best avoided by children below 12, pregnant women, and women who are breastfeeding.


To avoid caffeine addiction, it is best to take in small amounts during the day.

Try substituting caffeinated drinks with decaf versions such as herbal beverages or unsweetened fruit juices.


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