With Amanda Kilduff, RD
Caffeine is found in different types of food and beverages with coffee, tea, and chocolate being the most common. Coffee’s caffeine amount can vary based on its processing differences and the longer a tea is steeped, the more caffeine it will contain.
Is caffeine safe to consume?
Yes, current research suggests that moderate intake of caffeine does not increase the risk of developing osteoporosis, cardiovascular disease, or cancer.
What is a moderate intake of caffeine?
According to Health Canada, caffeine intake in moderation for the average adult includes no more than 400 mg each day. If pregnant or lactating, the caffeine recommendation is 300 mg or less each day.
Caffeine does make us more alert, however, when consumed in large amounts, a person may notice restlessness, trouble sleeping, increased irritability and nervousness, and possibly an upset stomach.
How much caffeine is in my coffee?
A typical regular brewed coffee will contain an average of 150 mg of caffeine in an 8 oz (250 ml) cup. It’s important to remember that the average household mug and the common coffee shop cup is larger than 8 oz though.
Contrary to popular belief, caffeinated drinks don’t cause dehydration, especially with a moderate intake.
Tips for consuming less caffeine:
- Brew caffeinated coffee mixed with decaf.
- Choose lattes more often (and count it as a serving of milk/milk alternative!)
- Enjoy herbal teas which are caffeine-free.
- Steep tea for less time.