Caffeine often saves our day. After all, it wakes us up and gives us momentum, for example as delicious hot brewed coffee. But when do we overconsume and perhaps need caffeine withdrawal? We clarify!
It wakes us up, gives us concentration at work, exams and during sports and increases our general well-being: caffeine. Completely harmless in small amounts, but what happens if you overdo it once or even permanently with caffeine consumption? Can you become dependent on caffeine? And do I have to cancel the coffee completely?
Table of Contents
What is caffeine actually?
From a chemical point of view, caffeine is a water-soluble, white powder (alkaloid), which is one of the secondary plant substances. It is a neurotoxin and can be deadly in high doses. The first signs of excessive intake are insomnia, nervousness, muscle tremors and twitching, palpitations and an increased urge to urinate. In small amounts, on the other hand, it stimulates the organs and the nervous system. It wakes you up and increases stimulus processing, information transfer and attention.
Caffeine is found in:
- Bean coffee – content varies depending on quantity, type of roasting, type and method of preparation
- Black tea – content varies depending on brewing time
- kola nuts
- Matetee
- Cocoa
- Products containing cocoa such as chocolate – Theobromine acts similarly to caffeine
Daily maximum and duration of action
Caffeine has a pleasant effect from a quantity of 85-100 mg. That’s about the equivalent of a cup of coffee. In general, it is recommended not to consume more than 300-400 mg of caffeine per day. Even for pregnant women, 300 mg daily is safe and does not lead to any negative effects. This maximum amount is already covered after 3 cups of coffee (approx. 200 per cup), 3 espressos (approx. 60 ml per espresso), 2 liters of cola or 3 energy drinks (250 ml). Likewise, a caffeine quantity of 200 mg should not be exceeded in the shortest possible time.
Chronic caffeine addiction – caffeinism
“Caffeinism” refers to chronic dependence on caffeine, but also intoxication through excessive consumption of coffee, black tea, cola or energy drinks. Typical symptoms are:
- Hyperactivity and uncontrolled movements
- headache
- diarrhea
- anxiety and insomnia
- difficulty concentrating
- increased heart rate, pulse and blood pressure
Caffeine Withdrawal: Physical Symptoms
- fatigue
- Cravings for caffeinated substances
- restlessness and slowdown
- More appetite
- constipation
- Insomnia or increased need for sleep
- nightmares
