The buzz about caffeine: What you need to know

LOUISVILLE, Colo. — Whether it's a morning cup of coffee, an afternoon tea or a pre-workout boost, caffeine is part of many people's daily routine. But how much is too much? Can it affect your heart? And are some sources of caffeine healthier than others?

Dr. Chad Maurer, primary care physician with AdventHealth Avista, said the answer isn't one-size-fits-all.

"Caffeine can absolutely be part of a healthy lifestyle for many people," Dr. Maurer said. "The key is understanding how your body responds and making choices that support your overall health."

For most healthy, non-pregnant adults, consuming less than 400 milligrams of caffeine per day is generally considered safe. But Dr. Maurer notes that individual tolerance varies significantly.

While some people can enjoy several cups of coffee without issue, others may notice symptoms after much smaller amounts.

Single doses greater than 200 milligrams are more likely to cause side effects, such as anxiety and difficulty sleeping.

If you are pregnant, it's important to discuss caffeine intake with your healthcare provider as recommendations differ.

One of the most common concerns people have is whether caffeine is harmful to the heart.

Dr. Maurer said that caffeine itself does not necessarily cause heart rhythm problems, but it may reveal an underlying condition that was already present.

"If caffeine consistently causes your heart to race or you experience abnormal heartbeats, it's worth getting evaluated," he said. "And if those symptoms occur with chest pain, shortness of breath or fainting, you should seek medical attention."

Fortunately, caffeine also offers several potential health benefits.

Research has found that moderate coffee consumption is associated with lower rates of several chronic diseases, including type 2 diabetes, stroke, heart failure, coronary artery disease and liver disease.

Because much of this evidence comes from observational studies, it shows an association rather than proving caffeine is the direct cause of these benefits.

When choosing a caffeinated beverage, Dr. Maurer recommends keeping it simple.

"Black, filtered coffee and green tea are generally your best options," he said. "Try to limit added sugar and saturated fat, since those additions can diminish many of the health benefits."

He also cautions against relying on energy drinks, which often contain high amounts of caffeine, sugar and other stimulants that may increase cardiovascular risk.

Filtered coffee is also preferable to unfiltered brewing methods, such as French press or boiled coffee, because filtering removes compounds that can raise LDL, also known as "bad" cholesterol.

Like many things, caffeine comes with both benefits and drawbacks.

Positive effects may include improved alertness, increased vigor and reduced perceived effort during exercise.

On the other hand, excessive caffeine can contribute to nervousness, irritability, insomnia, increased urination, acid reflux, stomach upset, and withdrawal headaches or fatigue if intake is stopped abruptly.

It can also temporarily raise blood pressure in some people and may worsen anxiety, particularly at higher doses.

Some people are naturally more sensitive to caffeine than others.

Genetics, medications and certain health conditions all influence how quickly the body processes caffeine.

Dr. Maurer said that oral contraceptives, for example, can significantly slow caffeine metabolism, causing its effects to last much longer.

Because caffeine can interact with certain medications -- particularly those used to treat heart conditions or mental health disorder -- it's important to discuss your caffeine habits with your primary care provider if you take prescription medications or have ongoing health concerns.

For those looking to enjoy caffeine while minimizing unwanted effects, Dr. Maurer offered a few practical recommendations:

• Choose filtered coffee or black tea over energy drinks.
• Avoid caffeine within six to eight hours of bedtime to help protect your sleep.
• Read labels on pre-workout supplements and energy drinks as they often contain unexpectedly high amounts of caffeine.
• If you decide to reduce your caffeine intake, taper gradually rather than stopping abruptly to help minimize withdrawal symptoms.

"Ultimately, caffeine doesn't have to be all or nothing," Dr. Maurer said. "Pay attention to how your body responds, choose healthier sources and don't hesitate to talk with your primary care provider if you have questions or concerns about your caffeine intake."

If you or a loved one is in need of a primary care provider, click here to schedule an appointment: AdventHealth Medical Group Family Medicine at Erie | AdventHealth Medical Group.