Estimated read time: 2-3 minutes
- Caffeine is widely consumed, with adults advised to limit intake to 400 milligrams daily.
- Teens should consume no more than 100 milligrams to avoid growth impact.
- Excess caffeine can cause health issues; gradual reduction and healthier substitutes are recommended.
MURRAY — Caffeine is the most widely-used psychoactive substance, with 80% of adults worldwide reporting they consume it regularly.
But whether you get it from coffee, tea, soda, or even chocolate, there needs to be limits.
"There is an energy boost that comes from caffeine, but we have to think of the other health or bodily effects that my come from having (it), especially in larger quantities," said Tiana Barker, a registered dietician nutritionist with Intermountain Health.
How much caffeine should adults consume? Teens?
Barker said the recommended maximum amount of caffeine for adults is 400 milligrams per day. Teenagers shouldn't consume more than 100 milligrams per day.
"We want to be teaching them to be careful about how much caffeine they're actually getting and not depending on it so soon in life," Barker said. "It's a stimulant, so it may affect some of those growth factors."
Too much can increase your risk for cardiovascular disease, and can cause increased heart rate or palpitations. It can also cause mood swings, sleep problems, and lead to that inevitable "caffeine crash."
"The higher the dose, the greater the crash," Barker said.
How to overcome an addiction
So, how much is 400 milligrams? That's equivalent to about three to four cups of coffee, or about two energy drinks. Most drinks have the caffeine content on the label.
To overcome a caffeine addiction, try to slowly reduce your intake.
"Sometimes you'll notice that you get headaches," Barker said. "That might just mean, 'I'm a little more dependent on caffeine. What can I do instead?'"
Try to replace it with healthier options — like milk or water — and focus on nutrient-dense foods.
"Food is your best fuel," Barker said." It can sustain us for a lot longer."
Barker suggested pairing proteins with healthy carbohydrates to keep your energy levels up.
Since caffeine affects everyone differently, Barker said to pay attention to how you feel.
"It's not an all-or-nothing kind of thing there, it's just figuring out the way that you can find balance in your body and in your life," she said.
Utah's flu cases are spiking
Utah has seen a big spike in severe flu cases, with 829 reported hospitalizations statewide, according to data from Dec. 29 to Jan. 4.
