Among the most frequently asked questions I get is about caffeine. Is it safe? How much is okay? Is it the newest health food? I'd like to answer a lot of these questions right now.

　　What is caffeine, and where does it come from?

　　Caffeine is naturally-occurring in many plants, and found in the leaves, seeds, and/or fruits of more than 60 plant types. The most common sources are coffee beans, cocoa beans, and kola nuts. Caffeine is a stimulant, and has numerous positive nervous system effects, including fighting fatigue and improving mental alertness and focus, and increasing athletic performance.

　　Is caffeine safe to consume?

　　Thousands of studies have been done testing caffeine's safety. In a word: Yes. Studies repeatedly demonstrate that caffeine is safe and effective with moderate intake （defined as 300 mg per day–see below for caffeine content of drinks） and does not cause any ill effects in healthy adults （and children）. Some people who are “caffeine sensitive”–like people with high blood pressure and the elderly–may need to consume less to avoid negative effects like rapid heart beat, stomach upset, sleeplessness or an increase in blood pressure.

　　How much caffeine is found in food and drinks?

　　These amounts are approximate, and can vary depending on size, and method of preparation. But, they are a good rule of thumb to guide you:

　　Coffee/Tea/Soda:

10 oz. mug of black coffee	100 mg
1 shot （1 oz.） of espresso	50 mg
10 oz. mug of tea	50 mg
12 oz. can of soda	40 mg

　　Chocolate Products:

chocolate milk/cocoa	5 mg
1 oz. milk chocolate	5 mg
1 oz. dark chocolate	20 mg

　　Energy Drinks （Some examples of many on the market）:

2.5 oz. UpShot	200 mg
16 oz. Rock Star	160 mg
8.3 oz. Red Bull	80 mg

　　Energy “Pills”

1 pill Max. Strength No Doz

200 mg

　　What about other health benefits?

　　While most of us are familiar （and seek out） the stimulant properties of caffeine, there are other positive health aspects to consider. While these are just associations–observed in large population studies comparing health risk and caffeine intake–they suggest that the actions of caffeine are more widespread.

　　These actions include a reduction in the risk of type 2 diabetes, Parkinson's disease, some liver diseases, and colorectal cancer. So, don't start drinking coffee as a “health food," but these may be some ”value added“ factors you didn't know about!

　　Aren't there a lot of negative effects caffeine can have?

　　Some negative effects can occur for some people, in amounts usually over 300 mg/day, or a single higher dose of over 200 mg. You may need to experiment yourself to know best: Remember to calculate both the amount of caffeine you have in a specific drink, as well as the total consumed all day.

　　For women with low calcium intake, too much caffeine might contribute to bone loss. Interrupted sleep can occur, as can reflux and stomach upset. An increase in blood pressure can occur in some people as well. Some people report nervousness, and a more rapid heartbeat.

　　Check with your doctor if you sense some negative effects associated with your caffeine intake.

　　Are coffee and tea different from caffeine in their reported actions?

　　Coffee and tea, while containing caffeine, also contain many health-promoting antioxidants. While consuming coffee or tea for their health benefits is not recommended, if you're a coffee or tea drinker, doing so in moderation might contribute to your overall good health.