For many people, a cup of coffee in the morning is indispensable. One says they need the caffeine as a boost, the other becomes nervous and restless. How does that coffee affect our body? And can you really be addicted to it? Dietitian Michaël Sels separates facts from fables. ‘People who were given decaffeinated coffee in an experiment without knowing it did not notice any difference with their regular coffee.’
According to the study bureau Euromonitor, Belgians drink an average of 2.2 cups of coffee every day, which is well below the maximum recommended amount of 3 to 4 cups. “Including about 200 mg of caffeine every day is completely okay,” emphasizes Michaël Sels, head of the diet department at UZ Antwerp. “Caffeine is a stimulant found in various plants and parts of plants, such as leaves and berries. For example, coffee beans, tea plant leaves, cocoa beans, guarana berries and kola nuts contain caffeine.”
The substance increases our concentration and alertness, can affect heart rate and increase blood pressure. “That’s why it’s sometimes given to babies with low blood pressure. There are also indications that caffeine, in low doses, reduces the risk of cardiovascular disease, Alzheimer’s and skin cancer. It is absorbed very quickly into the blood, but it is also a substance that quickly becomes habituated. Its stimulant effect diminishes if you consume caffeine regularly.”
1. The substance is sometimes even in painkillers. Does it also work for pain?
“No, not that. But it is sometimes added to aspirin, for example, for its stimulant effect. When you’re sick and you’re feeling down, a shot of caffeine will quickly cheer you up. Sometimes it is also in nasal sprays. It is therefore advisable to first check the package leaflet. It is not advisable to use such medicines in the evening, because the caffeine can cause you to sleep badly.”
2. Is Too Much Caffeine Harmful?
“Not in a normal dose. You would die from caffeine if you ingest 10 grams in one go. In comparison, a cup of coffee contains an average of only 80 milligrams. Too much caffeine can cause insomnia, nervousness, tingling or palpitations and heart rhythm disturbances. Tinnitus and hyperactivity are also sometimes reported. People sometimes also think that too much caffeine makes them dehydrated because it would be a diuretic, but that is not true. Caffeine does affect your kidney function, so you have to urinate more quickly, but you certainly do not urinate more.”
3. Why should you avoid caffeine during pregnancy and menopause?
“During pregnancy, it is recommended to use only half of the normal recommended amount of caffeine, which amounts to a maximum of 100 mg per day. Studies show that too much caffeine during pregnancy can stunt the baby’s growth. It is also best to limit caffeine while breastfeeding. There are no guidelines for menopause, so in principle it can do little harm there. What is possible: caffeine can increase the hot flushes that often occur during menopause – the so-called ‘hot flashes’ – because it increases blood pressure.”
4. Is Caffeine Addictive?
“Not in the strict sense of the word, but the habit of drinking caffeine can be addictive. And that has nothing to do with the caffeine itself, but with the action that surrounds it. There have been tests where people were given decaffeinated coffee in the morning without knowing it. Yet they did not notice any difference with their regular coffee. They did not feel more tired than usual, which means that the placebo effect is still there and that there is no addiction to the caffeine itself.”
5. There are a ton of caffeine supplements on the market. Who benefits?
“To be clear, our bodies don’t need caffeine to stay healthy, so we can do without it. But those supplements are often used because of the stimulating effect. One tablet contains as much caffeine as three to four cups of coffee. And because caffeine is absorbed very quickly into the bloodstream, you immediately feel the result. Athletes who need an extra push take such supplements before their training in order to achieve a better performance. After all, caffeine affects strength and endurance. Students can also benefit from it during exams because caffeine ensures a higher alertness.”
6. What about energy drinks, such as Monster, Nalu and Red Bull? Is it harmful if children drink it?
“Caffeine is in any case not recommended for children under the age of twelve because an excess of this substance can affect the development of their nervous system. Those drinks also contain so much more than just caffeine. Taurine, for example, an amino acid that is also found in many types of meat and fish. Just like caffeine, this substance has an effect on heart function and blood pressure. Furthermore, these drinks mainly contain a lot of sugar. A can of Monster contains 32 mg of caffeine per 100 ml and 11 g of sugar per 100 ml. Those cans contain 500 ml of drink, so that with one can you get the equivalent of two cups of coffee and no less than eleven to twelve lumps of sugar.”
Caffeine levels compared
• Cup of coffee (125 ml): 40 – 150 mg caffeine (80 mg average)
• Cup of tea (125 ml): 30 – 50 mg
• Cup of decaf coffee (125 ml): 2 – 4 mg (remains after decaffeinating the coffee beans)
• Cup of chocolate milk with cocoa powder (180 ml): 30 mg
• Can of cola, also light (330 ml): approx. 35 mg
• Can of energy drink (250 ml): 80 mg
• Flesje energy shot (50-60 ml): 80 mg
• Dark chocolate (14 g): 53 mg
• Milk chocolate (14 g): 17 mg
• Caffeine chewing gum: 50 mg per tablet
• Caffeine supplements: 100 – 200 mg per tablet
(Source: Supreme Health Council and Voedingscentrum.nl)