The Doctor Is In

By DAMON RASKIN, M.D. | Special to the Palisadian-Post

Q:I drink a lot of caffeine. And I’ll admit it but I try to justify it: I need it for work, the gym, etc. It started with a cup of coffee, then an energy drink, now sometimes both (and more.) It has started to alarm me because I feel reliant on it for simple tasks, and even reach for it on the days that I get enough rest. Is there such a thing as ‘too much’ caffeine? And should I be limiting my caffeine intake?

We all need a little pick-me-up from time to time, and millions of Americans rely on a caffeinated beverage to help wake up in the morning or get through those tiring afternoons. There is a reason why there seems to be a coffee shop on nearly every street corner. In addition, when you walk into the gas station convenience store, you cannot avoid the refrigerated drink station without seeing rows upon rows of energy drinks with exciting names like Monster, Red Bull, Rockstar and Full Throttle just to name a few. If you want the buzz without the liquid, you can even find caffeine added to chewing gum or beef jerky, or you can just buy caffeine tablets on their own.

So what are the possible benefits and the downsides, and how much is too much? Caffeine can have both beneficial and detrimental side effects depending on the dose and the individual. For average adults, a safe amount of caffeine is about 400 mg per day, which is about three eight-ounce cups of coffee. Caffeine has been looked at in many medical studies and the results have been mixed. It may in fact reduce the risk of Parkinson’s disease, type 2 diabetes, liver disease and heart failure. Caffeine can also help with tension headaches and is often added to over the counter pain relievers for just that purpose. On the other hand, the negative effects can include insomnia, jitters, anxiety, heart palpitations, nausea and upset stomach. If your friends or colleagues start asking why you are so irritable, it is time to start cutting back.

More serious and even deadly consequences of high doses of caffeine have been reported, mostly above 1,200 milligrams per day. Although this would be hard to achieve by drinking 100 cups of coffee, it could be possible by overdosing on caffeine powder or pills.

Certain people may be more sensitive to even low doses of caffeine, and those on certain medications or who have other medical conditions like high blood pressure or heart issues need to be especially cautious and speak to their physician about their caffeine intake. If you feel it is time to cut back due to side effects, or if you just want to save money at the coffee shop or convenience store, it is best to gradually taper your intake. An abrupt discontinuation of caffeine can lead to withdrawal symptoms including headaches, fatigue and difficulty focusing. Although these are usually mild and resolve in a few days, for some people they can be quite troublesome.

Some helpful hints to start reducing your intake include first keeping tabs of how much caffeine you are actually taking in from foods and beverages. Read labels. Drink one fewer can of soda or a smaller cup of coffee each day, or start mixing caffeinated coffee with decaffeinated as the taste is often hard to distinguish. Eventually, you will be able to feel like you are not dependent on the caffeine buzz to get through the day.

Ultimately, use caffeine wisely and it can be helpful, but be mindful of the side effects and cut back if you need to.

Have a question you want to see answered by Dr. Raskin in a future edition of the paper? Send it to mypost@palipost.com for consideration.