Caffeine

Caffeine is consumed all over the world, mainly in the form of drinks. It is found in coffee, tea, cola drinks, guarana, chocolate bars and chocolate drinks. Caffeine can also be found in some over-the-counter medicines for coughs, headaches and weight loss.
 
What is caffeine?
 
Caffeine is a chemical found naturally in the leaves, seeds or fruits of some plants.
 
Caffeine is a stimulant that works on the brain and the nervous system giving people a 'caffeine buzz'. Caffeine effects people differently and will depend on how often and how much you have.
 
In small amounts caffeine can make you feel more alert and full of energy. In large amounts it can make you feel nervous, restless and harder to sleep well.
 
If you have moderate to high levels of caffeine you can build up a tolerance. This means you will need more caffeine to give you the same effects. Also if you have a lot of caffeine you may feel withdrawal symptoms such as headaches, tiredness, anxiety and irritability if you stop having caffeine.
 
Is it safe?
 
The Food Standards Australia and New Zealand (FSANZ) formed a working group to look at the science behind caffeine and health. They found there was no conclusive research to tie caffeine from food or drinks with ill health.
 
In fact caffeine has antioxidants which can help promote good health. But more isn't always better and it is still important to enjoy in moderation.
 
How much should I have?
 
Aim for a moderate amount, about 4-5 cups of instant coffee or 300 to 400mg per day. If you don't have any caffeine, there is no need to start.
 
Average caffeine content of some food and drinks:
·        Instant coffee (1 teaspoon) 60-80 mg
·        Percolated or drip coffee 60-120mg
·        Tea 10-50mg
·        Chocolate bar 20-60mg per 30g bar
·        Energy or sports drinks 80mg/250ml can
·        Cola drinks 50mg/375ml can
 
Special groups
·        Pregnancy: Having caffeine when you are pregnant has been shown to be safe, but it is best to have no more than 2-4 cups of coffee (or 300mg of caffeine) a day.
·        Children: There are no rules for how much caffeine children can have and there is no need for children to have any caffeine. If children are having caffeine parents and carers should watch how much their children are having and cut back if they notice any sleeping problems or irritability.
 
For more advice on caffeine in your diet and planning a healthy diet visit an Accredited Practising Dietitian.