Caffeine 101

 



Does caffeine help improve your mood and alertness? Can you imagine exam season without caffeine? How much caffeine is too much? Keep reading to find out more.

Caffeine is naturally found in coffee beans, tea leaves, cocoa beans, as well as added to some carbonated drinks. Caffeine is a stimulant which increases alertness. It has also been shown to improve mood and heighten mental performance.

What is a safe amount of caffeine?

Health Canada recommends no more than 400 mg caffeine per day for healthy adults >19 years of age. Too much caffeine can lead to serious side effects such as heart palpitations and high blood pressure as well as cause issues with sleep and digestion.

How much caffeine are you getting?*

Beverage

Serving Size

Caffeine (mg)

Brewed coffee

250 mL (1 cup)

80-179

Cappuccino or Latte

250 mL (1 cup)

45-148

Instant coffee

250 mL (1 cup)

81- 106

Espresso

30 mL

64- 90

Iced tea

355 mL (1 can)

22- 64

Black tea

250 mL (1 cup)

43- 50

Green tea

250 mL (1 cup)

25- 45

Energy drink

250 mL (1 cup)

80- 97

Cola

355 mL (1 can)

37- 38

*Information obtained from https://www.unlockfood.ca/en/Articles/Caffeine/Facts-on-Caffeine.aspx

Caffeine can have many positive effects and provide comfort during this busy exam season; however, as with everything related to food and drink- moderation is key! If you think you are consuming too much caffeine, limit your intake gradually. Try water with fruit slices or herbal teas in place of regular teas (herbal teas have no caffeine).

If you would like to learn more about caffeine and your body, contact the dining services dietitian by emailing dining@ualberta.ca with the subject line “Ask the Dietitian”.

 

References

Facts on Caffeine. Unlock Food. (April 26, 2018). Retrieved December 8, 2022, from https://www.unlockfood.ca/en/Articles/Caffeine/Facts-on-Caffeine.aspx

Coffee and Caffeine: Tips to Sip By. Live it Good. (n.d.). Retrieved December 8, 2022 from https://www.liveitgood.ca/discover-item.html?title=282

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