What Is Caffeine and Where is it Found?

Caffeine is a natural stimulant found in trace amounts in nuts, berries, and leaves of certain plants. However, caffeine is most commonly consumed, and in larger amounts, in the form of coffee, tea, and sugar-sweetened beverages (SSBs) (i.e., sodas and energy drinks)1. What are Stimulants? Stimulants, by definition, increase the activity of the central nervous system, which is why they make you feel more awake, focused, and alert. However, this increased activity can also cause blood vessel constriction, which may increase blood pressure and alter the supply of blood to the heart1-3. Because caffeine is a stimulant, there is good reason to suspect that caffeine consumption and high blood pressure might be related1-3. Caffeine, Blood Pressure and the Heart: Whats the relation? Evidence has repeatedly shown that consumption of caffeine does not increase the risk of developing high blood pressure, heart disease or heart attack. Caffeine, though, is a very mild stimulant, and has a short life span in the body, thus caffeine-induced blood pressure changes are modest, and may cause a noticeable increase in heart palpitations. What Does this Mean? The average caffeine consumption for 85% of US adults is about 200 to 300 mg per day, which equates to 2-4 cups of coffee or 3-4 servings of SSBs. This habitual amount has not been shown to cause harmful effects. However, ingesting larger amounts (e.g., > 400mg or 5 Red Bulls, 2 Monsters, or 5 Rockstar energy drinks) can cause restlessness, headaches, and unexplained nervousness2-3. Moreover, consuming a large amount of caffeine should be discouraged if increases in blood pressure are a concern, especially in persons with hypertension or in those individuals in a pre-hypertensive state1. Thus moderation is the key to minimizing any adverse cardiovascular effects1-3.

Common caffeinated products and the amounts of caffeine they contain:

Drink/Food/Supplement SoBe No Fear Monster Energy Drink Rockstar Energy Drink Red Bull Energy Drink Jolt Cola Diet Coke Pepsi 7-Up Brewed coffee (drip method) Iced tea Cocoa beverage Chocolate milk beverage Amt. of Drink/Food 8 oz 16 oz 8oz 8.3oz 12 oz 12 oz 12 oz 12 oz 5 oz 12 oz 5 oz 8 oz Amt. of Caffeine 83mg 160mg 80mg 80mg 72mg 45mg 38mg 0mg 115mg 70mg 4mg 5 mg

References: 1. Myers, Martine G. Effect of Caffeine on Blood Pressure Bryond the Laboratory. Journal of the American Heart Association. 2004;43:724-725. 2. Nurminen ML, Niittynen L, Korpela R, Vapaatalo H. Coffee, caffeine and blood pressure: a critical review. European Journal of Clinical Nutrition. 1999; 53:831-839. 3. Hartley TR, Sung BH, Pincomb GA, Whitsett TL, Wilson MF, Lovallo WR. Hypertension risk status and effect of caffeine on blood pressure. Journal of the American Heart Association. 2000; 36:137-141.