9 Side Effects of Too Much Caffeine

coffee bean and tea are fabulously healthy beverages. Most types contain caffeine, a kernel that may boost your temper, metamorphosis and mental and physical performance ( 1, 2, 3 ).

Studies have besides shown that it ’ south safe for most people when consumed in low-to-moderate amounts ( 4 ). however, high doses of caffeine may have unpleasant and even dangerous english effects. research has shown that your genes have a major influence on your permissiveness to it. Some can consume a lot more caffeine than others without experiencing negative effects ( 5, 6 ). What ’ s more, individuals who aren ’ triiodothyronine used to caffeine may experience symptoms after consuming what is typically considered a tone down acid ( 4, 7 ). here are 9 side effects of besides much caffeine . partake on Pinterest

1. Anxiety

Caffeine is known to increase alertness. It works by blocking the effects of adenosine, a brain chemical that makes you feel tired. At the lapp time, it triggers the free of epinephrine, the “ fight-or-flight ” hormone associated with increased energy ( 8 ). however, at higher doses, these effects may become more marked, leading to anxiety and nervousness. In fact, caffeine-induced anxiety disorderliness is one of four caffeine-related syndromes listed in the Diagnostic and Statistical Manual of Mental Disorders ( DSM ), which is published by the American Psychiatric Association. extremely high daily intakes of 1,000 magnesium or more per day have been reported to cause jitteriness, jitteriness and similar symptoms in most people, whereas even a chasten consumption may lead to similar effects in caffeine-sensitive individuals ( 9, 10 ). additionally, humble doses have been shown to cause rapid breathe and increase stress levels when consumed in one sit ( 11, 12 ). One survey in 25 goodly men found that those who ingested approximately 300 mg of caffeine experienced more than double the stress of those who took a placebo. interestingly, stress levels were similar between even and less frequent caffeine consumers, suggesting the compound may have the same effect on stress levels regardless of whether you drink it habitually ( 12 ). however, these results are preliminary. Coffee ’ south caffeine content is highly variable. For character, a boastfully ( “ grande ” ) chocolate at Starbucks contains about 330 mg of caffeine. If you notice that you much feel nervous or jittery, it might be a good idea to look at your caffeine inhalation and cut it back .

Summary: Although
low-to-moderate doses of caffeine can increase alertness, larger amounts may
precede to anxiety or edginess. Monitor your own response in order to determine
how much you can tolerate .

2. Insomnia

Caffeine ’ s ability to help people stay alert is one of its most prize qualities. On the early hand, excessively much caffeine can make it difficult to get enough tonic sleep. Studies have found that higher caffeine intake appears to increase the amount of clock time it takes to fall asleep. It may besides decrease full sleep meter, particularly in the aged ( 13, 14 ). By contrast, depleted or moderate amounts of caffeine wear ’ deoxythymidine monophosphate seem to affect sleep identical much in people considered “ good sleepers, ” or even those with self-reported insomnia ( 15 ). You may not realize that excessively much caffeine is interfering with your sleep if you underestimate the measure of caffeine you ’ re taking in. Although coffee and tea are the most concentrate sources of caffeine, it is besides found in sodium carbonate, cocoa, energy drinks and several types of medication. For model, an energy shot may contain up to 350 magnesium of caffeine, while some energy drinks provide a much as a sock 500 magnesium per can ( 16 ). importantly, the amount of caffeine you can consume without affecting your sleep will depend on your genetics and other factors. In addition, caffeine consumed late in the day may interfere with sleep because its effects can take several hours to wear off. research has shown that while caffeine remains in your arrangement for an average of five hours, the time menstruation may range from one and a half hours to nine hours, depending on the individual ( 17 ). One study investigated how the clock of caffeine consumption affects sleep. Researchers gave 12 healthy adults 400 magnesium of caffeine either six hours before bedtime, three hours before bedtime or immediately anterior to bedtime. Both the time it took all three groups to fall asleep and the time they spent alert at night increased importantly ( 18 ). These results suggest that it ’ second important to pay attention to both the measure and time of caffeine to optimize your rest .

Summary: Caffeine can
aid you stay wake up during the day, but it may negatively impact your sleep
quality and quantity. Cut off your caffeine consumption by the early on afternoon
to avoid sleeping problems .

3. Digestive Issues

many people find that a dawn cup of coffee helps get their bowels moving. Coffee ’ s laxative impression has been attributed to the release of gastrin, a hormone the stomach produces that speeds up activity in the colon. What ’ s more, decaffeinate chocolate has been shown to produce a similar reply ( 19, 20, 21 ). however, caffeine itself besides seems to stimulate intestine movements by increasing peristalsis, the contractions that move food through your digestive nerve pathway ( 21 ). Given this effect, it ’ s not surprising that large doses of caffeine may lead to loose stools or even diarrhea in some people. Although for many years coffee bean was believed to cause digest ulcers, a big sketch of more than 8,000 people didn ’ deoxythymidine monophosphate find any connection between the two ( 22 ). On the other hand, some studies suggest that caffeinated beverages may worsen gastroesophageal ebb disease ( GERD ) in some people. This seems to be specially true of coffee bean ( 23, 24, 25 ). In a small learn, when five healthy adults drank caffeinated water, they experienced a relaxation of the muscle that keeps digest contents from moving up into the throat — the authentication of GERD ( 25 ). Since coffee can have major effects on digestive officiate, you may want to cut back on the amount you drink or switch to tea if you experience any issues .

Summary: Although small
to moderate amounts of chocolate can improve gut motility, larger dosages may lead
to loose stools or GERD. Reducing your coffee consumption or switching to tea may be
beneficial .

4. Muscle Breakdown

Rhabdomyolysis is a identical unplayful stipulate in which damaged muscle fibers enter the bloodstream, leading to kidney bankruptcy and other problems. coarse causes of rhabdomyolysis include trauma, infection, drug maltreatment, muscle strain and bites from poisonous snakes or insects. In accession, there have been several reports of rhabdomyolysis related to excessive caffeine intake, although this is relatively rare ( 26, 27, 28, 29 ). In one casing, a womanhood developed nausea, vomiting and colored urine after drinking 32 ounces ( 1 liter ) of coffee containing roughly 565 milligram of caffeine. fortunately, she recovered after being treated with medicine and fluids ( 29 ). importantly, this is a large dose of caffeine to consume within a short menstruation of time, specially for person who isn ’ triiodothyronine used to it or is highly sensitive to its effects. In order to reduce the risk of rhabdomyolysis, it ’ mho best to limit your intake to about 250 mg of caffeine per sidereal day, unless you ’ re used to consuming more .

Summary: People may
develop rhabdomyolysis, or the dislocation of damage muscleman, after they ingest
big amounts of caffeine. Limit your consumption to 250 mg per day if you ’ rhenium
uncertain of your tolerance .

5. Addiction

Despite all of caffeine ’ s health benefits, there ’ s no deny that it may become addictive. A detail review suggests that although caffeine triggers certain genius chemicals similarly to the way cocaine and amphetamines do, it does not cause classic addiction the way these drugs do ( 30 ). however, it may lead to psychological or physical addiction, specially at high dosages. In one sketch, 16 people who typically consumed high, moderate or no caffeine took function in a word test after going without caffeine nightlong. only high caffeine users showed a bias for caffeine-related words and had strong caffeine cravings ( 31 ). additionally, the frequency of caffeine intake seems to play a function in colony. In another sketch, 213 caffeine users completed questionnaires after going 16 hours without consuming it. daily users had greater increases in headaches, fatigue and early withdrawal symptoms than non-daily users ( 32 ). even though the compound does not seem to cause true addiction, if you regularly drink a batch of coffee bean or other caffeinated beverages, there ’ s a identical commodity casual you may become dependent on its effects .

Summary: Going without
caffeine for several hours may lead to psychological or physical withdrawal
symptoms in those who consume large amounts on a day by day footing .

6. High Blood Pressure

overall, caffeine doesn ’ triiodothyronine seem to increase the risk of kernel disease or stroke in most people. however, it has been shown to raise blood pressure in several studies due to its stimulatory effect on the nervous arrangement ( 33, 34, 35, 36 ). Elevated lineage press is a gamble factor for heart attack and stroke because it may damage arteries over meter, restricting the stream of blood to your heart and brain. fortunately, caffeine ’ second effect on blood blackmail seems to be impermanent. besides, it seems to have the strongest shock on people who aren ’ t used to consuming it. high caffeine consumption has besides been shown to raise blood pressure during exercise in healthy people, equally well as in those with gently elevated blood pressure ( 37, 38 ). consequently, paying attention to the dose and time of caffeine is important, specially if you already have senior high school blood press .

Summary: Caffeine seems
to raise blood atmospheric pressure when consumed at high doses or prior to exercise, as
well as in people who rarely consume it. But this consequence may lone be impermanent,
so it ’ s best to monitor your reply .

7. Rapid Heart Rate

The stimulatory effects of senior high school caffeine intake may cause your heart to beat faster. It may besides lead to altered blink of an eye rhythm, called atrial fibrillation, which has been reported in young people who consumed energy drinks containing extremely high doses of caffeine ( 39 ). In one case study, a woman who took a massive venereal disease of caffeine powderize and tablets in an try suicide developed a very rapid affection rate, kidney failure and other serious health issues ( 40 ). however, this effect doesn ’ metric ton seem to occur in everyone. indeed, even some people with heart problems may be able to tolerate big amounts of caffeine without any adverse effects. In one control study, when 51 heart bankruptcy patients consumed 100 magnesium of caffeine per hour for five hours, their heart rates and rhythm method of birth control remained convention ( 41 ). regardless of the interracial learn results, if you notice any changes in your affection pace or rhythm after drinking caffeinated beverages, consider decreasing your intake .

Summary: large doses of
caffeine may increase heart rate or cycle in some people. These effects appear
to vary greatly from person to person. If you feel them, consider reducing your
intake .

8. Fatigue

coffee, tea and early caffeinated beverages are known to boost energy levels. however, they can besides have the face-to-face effect by leading to rebound tire after the caffeine leaves your organization. One inspection of 41 studies found that although caffeinated energy drinks increased alertness and improved climate for several hours, participants were much more run down than common the succeed day ( 42 ). Of course, if you continue to drink lots of caffeine throughout the day, you can avoid the rebound impression. On the other hand, this may affect your ability to sleep. To maximize caffeine ’ mho benefits on energy and avoid rally fatigue, consume it in chasten quite than high doses .

Summary: Although
caffeine provides energy, it can indirectly lead to fatigue when its effects
wear off. Aim for moderate caffeine inhalation to help minimize bounce fatigue .

9. Frequent Urination and Urgency

Increased micturition is a common side effect of high caffeine intake due to the compound ’ s stimulatory effects on the bladder. You may have noticed that you need to urinate frequently when you drink more coffee or tea than usual. Most inquiry looking at the compound ’ s effects on urinary frequency has focused on older people and those with hyperactive bladders or incontinence ( 43, 44, 45 ). In one discipline, 12 unseasoned to middle-aged people with hyperactive bladders who consumed 2 magnesium of caffeine per pound ( 4.5 milligram per kilogram ) of body system of weights casual experienced significant increases in urinary frequency and importunity ( 44 ). For person weighing 150 pounds ( 68 kilogram ), this would equate to about 300 mg of caffeine per day. In addition, high consumption may increase the likelihood of developing dissoluteness in people with healthy bladders. One large discipline looked at the effects of high caffeine intake on incontinence in more than 65,000 women without dissoluteness. Those who consumed more than 450 milligram day by day had a importantly increased risk of incontinence, compared to those who consumed less than 150 magnesium per day ( 45 ). If you drink a batch of caffeinated beverages and feel that your micturition is more frequent or pressing than it should be, it may be a dependable theme to cut rear on your inhalation to see if your symptoms improve .

Summary: gamey caffeine
consumption has been linked to increased urinary frequency and urgency in respective
studies. Reducing your consumption may improve these symptoms .

The Bottom Line

Light-to-moderate caffeine inhalation seems to provide impressive health benefits in many people. On the other hand, identical high dosages may lead to side effects that interfere with daily be and might tied cause serious health issues.

Although responses vary from person to person, the effects of high inhalation show that more international relations and security network ’ thyroxine necessarily better. To get the benefits of caffeine without undesirable effects, conduct an honest judgment of your sleep, energy levels and other factors that might be affected, and reduce your inhalation if needed .

source : https://nutritionline.net
Category : Healthy