Caffeine and Your Health
Caffeine is consumed as a natural part of coffee, tea,
chocolate and certain flavours (e.g. those derived from kola
and guarana). The best way for consumers to avoid any adverse
effects from caffeine is to become familiar with the many
sources of this substance, to read product labels and to
moderate consumption of caffeine-containing products.
Caffeine exhibits a number of biological effects resulting
from its diuretic and stimulant properties.
Research1 has shown that some
sensitive individuals experience side effects such as
insomnia, headaches, irritability and nervousness. As with
any substance, there can be numerous other contributing
factors, but Canada's Guidelines to Healthy Eating
advises consumers that limiting caffeine is a wise
precaution.
A recent review2 undertaken by
Health Canada has considered the numerous studies dealing
with caffeine and its potential health effects. It has
re-confirmed that for the average adult, moderate daily
caffeine intake at dose levels of 400-450 mg/day is not
associated with any adverse effects. Data has shown, however,
that women of childbearing age and children may be at greater
risk from caffeine. Consequently, as a precautionary measure,
Health Canada has developed additional guidelines for these
two groups. The following recommended maximum caffeine intake
levels are based on the most current research available.
Recommended Maximum Caffeine Intake Levels for Children and
Women of Childbearing Age
|
Children*
|
4 - 6 years
|
45 mg/day
|
|
7 - 9 years
|
62.5 mg/day
|
|
10 - 12 years
|
85 mg/day
|
|
Women who are planning to become pregnant, pregnant
women and breast feeding mothers**
|
|
300 mg/day
|
*Using the recommended intake of 2.5 milligrams per kilogram
of body weight per day and based on average body weights of
children (Health and Welfare Canada, 1990), based on
"behavioural effects".
**Based on possible adverse effects on some factors of
reproduction and development.
1 Health and Welfare Canada, 1990.
Nutrition Recommendations.
2 Effects of Caffeine on Human
Health, P. Nawrot, S. Jordan, J. Eastwood, J. Rotstein, A.
Hugenholtz and M. Feeley, Food Additives and Contaminants,
2003, Vol. 20, No. 1, pg. 1-30.
Sources of Caffeine
The following is provided to assist consumers in
understanding the contribution of various foods to caffeine
intakes. To allow for ease of comparison of caffeine values
for different products, serving sizes presented in the table
below may differ from serving sizes given in the referenced
literature. Referenced caffeine values are adjusted
accordingly.
|
Product
|
Serving Size
|
Milligrams of Caffeine
(approximate values)
|
|
|
oz
|
ml
|
|
|
|
(unless otherwise stated)
|
|
|
Coffee
|
|
|
|
|
Brewed
|
8
|
237(1cup)
|
135
|
|
Roasted and ground, percolated
|
8
|
237
|
118
|
|
Roasted and ground, filter drip
|
8
|
237
|
179
|
|
Roasted and ground, decaffeinated
|
8
|
237
|
3
|
|
Instant
|
8
|
237
|
76 - 106
|
|
Instant decaffeinated
|
8
|
237
|
5
|
|
Tea
|
|
|
|
|
Average blend
|
8
|
237
|
43
|
|
Green
|
8
|
237
|
30
|
|
Instant
|
8
|
237
|
15
|
|
leaf or bag
|
8
|
237
|
50
|
|
Decaffeinated tea
|
8
|
237
|
0
|
|
Cola Beverages
|
|
|
|
|
Cola beverage, regular
|
12
|
355(1 can)
|
36 - 46
|
|
Cola beverage, diet
|
12
|
355
|
39 - 50
|
|
Cocoa Products
|
|
|
|
|
Chocolate milk
|
8
|
237
|
8
|
|
1 envelope hot-cocoa mix
|
8
|
237
|
5
|
|
Candy, milk chocolate
|
1
|
28g
|
7
|
|
Candy, sweet chocolate
|
1
|
28g
|
19
|
|
Baking chocolate, unsweetened
|
1
|
28g
|
25 - 58
|
|
Chocolate cake
|
2.8
|
80g
|
6
|
|
Chocolate brownies
|
1.5
|
42g
|
10
|
|
Chocolate mousse
|
3.2
|
90g
|
15
|
|
Chocolate pudding
|
5.1
|
145g
|
9
|
Values in table referenced from the following sources:
Harland, B.F. 2000. Caffeine and nutrition. Nutrition
16(7-8):522-526. Shils, et al., 1999. Modern nutrition in
health and disease. 9th Edition.
Williams and Wilkins. Waverly Company, Baltimore
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