Advertising
Advertising

12 Terrible Side Effects Of High Caffeine Consumption

12 Terrible Side Effects Of High Caffeine Consumption

We all love coffee, and many of us love tea as well, but the side effects of high caffeine consumption can wreak havoc on our health depending on how high of a tolerance we have for caffeine. It’s important to remember that caffeine is a stimulant, and all stimulants alter the way the entire nervous system works and functions. Our nervous system controls every aspect of our mood, energy levels, heart rate, blood pressure, and even our digestion. Caffeine is also a diuretic, meaning it depletes water from the body which leads to the loss of nutrients in the body.

How much caffeine is too much?

coffee

    The maximum intake (or upward daily recommended intake) of caffeine for adults over the age of 18 years old is up to 400 milligrams, which is about the equivalent of 4 cups of coffee, give or take since most coffees contain around 90 milligrams per 8-ounce cup. However, caffeine isn’t only found in coffee. There are other sources of caffeine in both food, beverages, and over the counter drugs that you should be aware of.

    Here are some of the most commonly consumed sources of caffeine:

    Advertising

    dark-brown-milk-candy
      • soda
      • green, black and white tea
      • regular coffee
      • chocolate
      • cocoa (and cacao, or raw chocolate)
      • energy drinks (and many gels)
      • diet pills/thermogenics (fat burners)
      • many over the counter sports aids
      • pain relievers

      While most of us are aware of these sources of caffeine, it’s easy to go about the day and forget how much we’re actually consuming. We may have a couple cups of coffee in the morning, some tea later on in the day, a square of dark chocolate after lunch or dinner, and our favorite pre-workout before we hit the gym. Or maybe you’re dragging through your day and you decide to grab an energy drink and pop a few over-the- counter pills to take care of a lingering headache. These daily habits may seem harmless but can lead to some pretty terrible side effects of high caffeine consumption.

      Here are 12 of the most common side effects of too much caffeine consumption:

      too-much-coffee

        1. Moodiness

        2. Insomnia

        Advertising

        3. Inability to focus

        4. Overwhelming fatigue (once the caffeine barrier of tolerance has been crossed to the point of exhaustion)

        5. Digestive upset (diarrhea) or constipation (from being dehydrated)

        6. High blood pressure and a fast heart rate

        Advertising

        7. Acidic Stomach and/or heartburn

        8. Headaches

        9. Nausea and loss of hunger

        10. Restlessness

        Advertising

        11. Jitters

        12. Eye twitching

        These symptoms are only some of the most common, but long-term consumption of caffeine can lead to severe digestive problems, depression, and mineral loss that leads to malabsorption of nutrients in the body. Adrenal fatigue is also commonly caused by high caffeine consumption. Long-term abuse of caffeine can even lead to weak bones due to the loss of minerals such as calcium and magnesium that assist with bone health. The list of terrible side effects of high caffeine consumption are almost limitless. Luckily, caffeine is a legal drug that is easier to wean yourself off than most are.

        coffee

          If you are suffering from any of these terrible side effects from high caffeine consumption, immediately begin to reduce your intake of all sources of caffeine, or at least evaluate what you’re consuming each day to find out how much caffeine you might be consuming to begin with. Be aware that weaning yourself off of caffeine is not easy and may involve a period of withdrawals. There’s also no need to completely cut out all sources of caffeine from your diet, but you should start with those most detrimental to your health such as soda, diet pills, and too many (or the abuse of) over-the-counter medications.

          A cup or two of coffee each day offers significant health benefits, but overdoing the caffeine each day is not a ticket to long-term health. If you want a gentler approach to coffee, you can also try matcha green tea instead!

          More by this author

          10 Blow Your Mind Dipping Sauce Recipes That You Need To Try 10 Blow Your Mind Dipping Sauce Recipes That You Need To Try How To Be Happy: 12 Things You Should Do Today 10 Delicious Ways to Increase Your Fiber Intake to Lose Weight More Easily 5 Important Things Most People Miss About Health and Nutrition Top 8 Effective Ways To Quit Coffee Painlessly

          Trending in Coffee

          1 6 Reasons Why French Press Makes the Best Coffee 2 12 Scientific Reasons Why You Should Drink Black Coffee Every Day 3 10 Best Coffee Makers that Make Amazing Coffee Anywhere at Any Time 4 5 Counterintuitive Reasons to Love Your Coffee Even More 5 Discover the Many Advantages of Drip Coffee Makers

          Read Next

          Advertising
          Advertising
          Advertising

          Last Updated on May 5, 2020

          10 Brain Vitamins for Enhanced Brain Power

          10 Brain Vitamins for Enhanced Brain Power

          Your brain is the house your mind lives in. The brain is the most high-powered organ we have and requires the right amount and type of fuel to work properly. When we don’t give our brain the right fuel, it slows us down, dampers our focus, makes us more unhappy and unmotivated.

          If you want to maximize your brain power so as to increase your focus, think more clearly and live a happier and longer life, then pay attention because this article will give you the top nutrients you need to maximize your brain power and what foods to include in your diet in order to get them.

          Here are what your brain needs and where to get them:

          1. Omega-3’s

          Your brain is made up of 60% fat so if you want a healthy and optimally performing brain, you need to ensure you’re giving your brain the right building blocks and fat is one of the most important. Fat has been vilified over the years as being the big villain of health, but in reality, high-quality fat is not only good for you, it’s essential for your brain power and health.

          Some of the most important fat to give your brain are Omega-3’s. Omega-3’s such as DHA are the essential nutrients that form the outer layer our brain cells. In fact, not getting enough omega-3’s in your diet can affect normal brain development and cognition. It has also been shown to be implicated in premature brain aging and cognitive decline.[1]

          Getting healthy sources of omega-3’s from your diet is critical for optimal brain power.

          Foods Rich in Omega-3’s: Walnuts, chia seeds, sardines, salmon, flaxseed, eggs, fish oil

          2. Magnesium

          Magnesium is an essential mineral that is critical for brain activity and has been known to calm the brain and nervous system to the point it has been called “Nature’s Natural Valium.” Magnesium is essential for hundreds of metabolic processes within the body and brain yet it is still the second most common nutritional deficiency in the world.

          Magnesium helps the brain by:

          Advertising

          • Providing antI-inflammatory benefits
          • Lowering stress hormones
          • Increasing neuroplasticity
          • Relaxing the nervous system
          • Helping to lift depression
          • Reducing anxiety

          Foods Rich in Magnesium: Almonds, spinach, cashews, avocado, black beans

          3. Vitamin B1: Thiamine

          Many B vitamins are known to be beneficial for brain health and well-being but for this article, let’s focus on some of the critical B vitamins.

          B1, also known as thiamine, is needed for a large number of metabolic processes in the body including the processes that manage your energy. Your brain uses tremendous amounts of energy throughout the day. Having low levels of thiamine can rob your brain of the vital energy that it needs.

          Thiamine can boost your mood, energy, and alertness by providing the energy your brain cells need to work effectively and keep their strength up.

          Low levels of thiamine have been associated with:

          • Nerve damage
          • Nerve inflammation
          • Fatigue
          • Loss of short-term memory
          • Confusion
          • Irritability

          Having enough vitamin B1 (thiamine) is essential for optimal brain performance and health by providing your brain the energy is needs to get through the day.

          Foods Rich in Vitamin B1: Seaweed, sunflower seeds, macadamia nuts, lentils, black beans

          4. Vitamin B6

          Vitamin B6 is critical for helping to improve your mood to make you feel happier but is also important to combat mental fatigue. B6 is a critical component of building the neurotransmitters serotonin and norepinephrine.

          Serotonin is known as your happy neurotransmitter and is vitally important for improving your mood. Norepinephrine helps your brain stay focused and alert.

          Advertising

          Symptoms of B6 deficiency include:

          • Irritability
          • Loss of focus and concentration
          • Fatigue
          • Memory trouble
          • Muscle pains

          Foods Rich in Vitamin B6: Grassfed beef, pistachios, tuna, turkey breast, avocado

          5. Vitamin B9

          Vitamin B9 is known as folate. Folate is especially important for normal brain development. Folate is an important component in creating many neurotransmitters that the brain uses to communicate and regulate our immune system. Folate is also a natural antioxidant and studies have shown that it can help preserve brain function and memory.[2]

          Low levels of folate can be detrimental to the brain. Low levels of folate have shown to lead to increased degeneration in the cerebral cortex as well as cognitive impairment and decline.[3]

          Symptoms of low levels of folate include:

          • Lowered immune function
          • Chronic fatigue
          • Increased irritability or anxiety
          • Brain fog

          Food Rich in Vitamin B9: Spinach, beef liver, broccoli, asparagus, romaine lettuce.

          6. Vitamin B12

          B12 is essential for many aspects of our health and wellbeing including building strong bones, hair, skin, nails, immune system and heart health. B12 is also extremely important for your brain and mental wellbeing.[4]

          B12 is necessary for many aspects of mental performance including being able to memorize and stay focused. It also plays an important role in producing serotonin and dopamine. Dopamine is your motivation and reward neurotransmitter.

          Having low levels of B12 can have some serious consequences including:[5]

          Advertising

          • Brain fog
          • Memory loss
          • Depression[6]
          • Anxiety
          • Confusion
          • Depression
          • Hallucinations and Schizophrenia (severe cases)

          B12 is commonly found in many animal products and meats, so vegetarians and vegans should pay special attention to their B12 to make sure they are getting enough of it in their diet from plant sources or supplementation.

          Food Rich in Vitamin B12: Beef liver, sardines, wild salmon, eggs, nutritional yeast

          7. Vitamin C

          Vitamin C is a very powerful and important antioxidant for your brain. Your brain consumes a lot of energy and oxygen in order to do its job. Antioxidants like Vitamin C protect the brain from the wear and tear of doing its job.

          Vitamin C is also needed to produce important neurotransmitters such as dopamine, serotonin, and norepinephrine. These neurotransmitters are important regulators of your mood, so without Vitamin C to produce these important neurotransmitters, your mood may suffer.[7]

          Food Rich in Vitamin C: BroccolI, citrus fruits, bell peppers, watermelon, spinach

          8. Vitamin D

          The “sunshine” vitamin is arguably one of the most important vitamins that many people miss out on. Vitamin D is usually associated with bone health and heart health but it’s been shown in research that Vitamin D may play a critical role in your brain performance. Several studies have shown that low levels of vitamin D can impair cognitive function and performance.[8]

          Fewer people are getting outside in the natural sunlight leading to more cases of vitamin D deficiency than ever before. The best part about Vitamin D is that you can get it for free or extremely cheap. Just a few minutes a day of natural sunlight can make a big difference in your Vitamin D levels.

          Food Rich in Vitamin D: Natural sunlight or find a Vitamin D supplement.

          9. Vitamin E

          Vitamin E is a powerful antioxidant. Antioxidants are critical to help our bodies fight off oxidative stress. Oxidative stress is a metabolic process that occurs in the body that wears and tears on our cells. Antioxidants fight against this wear and tear to keep our cells youthful and optimally functioning.

          Advertising

          Vitamin E is an often overlooked vitamin for brain health. It prevents oxidative stress from damaging an important component of our brain cells, DHA. DHA forms the outer membrane of our brain cells and Vitamin E works to prevents oxidative stress from damaging our brain cells to keep our brain young, energetic and high-performing.[9]

          Symptoms of Vitamin E deficiency include:

          • Cognitive impairment
          • Diarrhea
          • Muscle weakness
          • Balance issues

          Food Rich in Vitamin E: Almonds, kale, Swiss chard, parsley, olives

          10. Zinc

          Zinc is essential for neuron growth and performance. The highest concentration of zinc is located in your brain, particularly in your hippocampus, the area of the brain involved in regulating your limbic system, the region that regulates emotions. Neurons require zinc in order to communicate effectively to one another.[10]

          Low levels of zinc are associated with:

          • Attention and focus problems
          • Lowered immune system
          • Acne or rashes
          • Diarrhea

          Food Rich in Zinc: Pumpkin seeds, grass-fed beef, cashews, mushrooms, spinach

          Keep Your Brain Sharp With Brain Foods

          Your brain works hard and it takes plenty of nutrients and fuel to keep it working well. Getting the amount and type of vitamins, minerals and nutrients can make the difference in feeling energized or feeling sluggish throughout the day.

          How would you fuel a Ferrari? You wouldn’t put the cheap gas in a Ferrari. It’s a high-performance machine, so you need to put in high-octane fuel to ensure optimal performance.

          Eat a wide variety of foods that include a vast array of the top brain nutrients to ensure your brain is getting plenty of the resources it needs to work efficiently. If you want more brain power, make sure you give it brain power foods.

          More Tips for Boosting Brain Power

          Featured photo credit: Pexels via pexels.com

          Reference

          Read Next