Article: Caffeine – How much is too much?

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Caffeine: How much is too much?

Caffeine is naturally found in a variety of plants, nuts and seeds, and the main dietary sources include coffee, tea, chocolate and cola drinks. These beverages generally provide between 30-120mg caffeine per serve.

There have been many studies done on caffeine and the physiological effects on the body, with the main results showing that caffeine has an effect on the adenosine receptors in the body, which may affect the perception of effort or fatigue, as well as effects on circulatory system and skeletal muscle.

Caffeine is rapidly absorbed into the body. Caffeine can be beneficial in small to moderate amounts, but it is advisable not to exceed 500mg caffeine on a long term basis. Having large amounts of caffeine can cause increases in heart rate and over-excitement (leading to sleep interruptions).

Some examples of caffeine content of food/drink are below.

Food/Drink

Serve

Caffeine Content

Instant coffee

250mL

60mg

Brewed coffee

250mL

80mg

Espresso coffee

Standard serve

107mg

Iced coffee

500mL

99mg

Tea

250mL

27mg

Hot chocolate

250mL

10mg

Chocolate (milk)

60g

15mg

Chocolate (dark)

60g

50mg

Coca-cola

375mL

49mg

Red bull

250mL

80mg

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