In times of stress and busyness, it’s easy to reach for extra doses of caffeine to boost productivity and combat fatigue. That extra boost may be doing you more harm than good.
Kristen Chang, assistant director of the Master of Science in Nutrition and Dietetics program in Virginia Tech’s Department of Human Nutrition, Foods, and Exercise, said caffeine can be beneficial in moderate amounts. However, it also increases levels of the stress hormones cortisol and adrenaline in the body.
“In excess, it can leave one feeling jittery, anxious, overstimulated, and stressed,” Chang said. “Excess caffeine may lead to headaches, dehydration, gastrointestinal issues, and disruption of normal sleeping patterns.”
Each individual response to caffeine depends on the person’s normal intake. The Food and Drug Administration (FDA) recommends limiting caffeine intake to 400mg daily from natural sources, which is the equivalent of four to five cups of coffee. However, Chang said individual tolerance does vary and so do caffeine levels in different beverages.
“Consumers should be aware that the caffeine content across different commercial beverages varies greatly. Caffeine is best attained from more natural sources, such as coffee, tea, or chocolate,” Chang said.
Energy drinks and supplements are widely marketed, but Chang said they are not tightly regulated, which can have negative health effects.
“The actual amount of caffeine in these products is often concentrated and may be higher than what is listed on the label, leading to unintentional side effects. Since caffeine is a central nervous system stimulant, it also impacts the heart, with high levels of intake lending toward heart palpations and increased blood pressure,” Chang said.
Rather than increasing intake of caffeine, Chang recommends these natural ways to boost energy:
- Consuming regular, balanced meals
- Drinking plenty of water
- Exercising
- Practicing healthy sleep hygiene
“Exercise is especially helpful as it results in greater production of dopamine, which serves to boost our mood, relieve stress, and improve focus,” Chang said.
About Chang
Kristen Chang is the assistant director of the Master of Science in Nutrition and Dietetics program at Virginia Tech. Her focus areas include nutrition counseling for behavior change, sports nutrition, and management and leadership in nutrition and dietetics. She was recognized as the Young Dietitian of the Year by the Virginia Academy of Nutrition & Dietetics in 2017.
Schedule an interview
To secure a live or recorded interview, contact Margaret Ashburn in the media relations office at mkashburn@vt.edu or 540-529-0814.
