How much caffeine is too much?

What are the alternatives to staying awake?

Caffeine is considered a good consumption for the people who need to work tirelessly for so many hours. It is the source that people rely on to wake themselves up and make them concentrate on their work throughout the day.

Caffeine

How much is too much?

According to the Food and Drug Administration (FDA), 400 mg of caffeine intake daily is enough for healthy adults. It is about 10 cans of cola, 2 shots of energy drink, or 4 cups of coffee a day. However, caffeine content varies among the products of different companies, especially in energy drinks. You need to take care of how much caffeine you are consuming by checking the label of any new product you buy.

Many products with their estimated amount of caffeine are available on the internet that you can easily find out and minimize levels of caffeine intake per day.

How long does it take for caffeine to kick in?

Caffeine starts affecting your body after 15 minutes and peaks the blood after 45 minutes to 1 hour time. For most people, it stays for several hours in the body.

Is 1000 mg of caffeine too much?

You can search for “is 1000 mg of caffeine too much” and find many articles that make you believe that consuming caffeine in a greater amount can give you energy if you are a workaholic. Many coffee brands are selling their products by using words that promote more coffee consumption. In fact, your daily consumption should not exceed 400 mg if you are healthy and if not, then even 200 mg or 300 mg can be a high caffeine consumption for you.

If you are consuming 1000 mg of caffeine is daily, you may get to feel nervousness, jitteriness, and similar symptoms

Is drinking 600 mg of caffeine too much

Yes, drinking 600 mg of caffeine in any form is more than enough. The insane coffee drinkers’ drink more than 10 cups of coffee a day which has 1000 mg of caffeine. Not only this, but they drink energy drinks as well. This way you start losing the purpose of caffeine or coffee intake and instead, you start feeling bad symptoms like increased blood pressure, headache, and nausea to name the most common few symptoms.

Too much caffeine symptoms

The side effects of caffeine due to overconsumption are:

  • Insomnia
  • Jitters
  • Anxiousness
  • Tachycardia
  • Upset stomach
  • Nausea
  • Headache
  • A feeling of unhappiness (dysphoria)
Insomnia

Caffeine Alternatives:

Caffeine alternatives are the delicious pick that you can enjoy and get healthy consumption at the same time. Here are some alternatives that you can take instead of coffee to minimize your caffeine consumption. 

1. Date seed coffee

Date seed coffee is a chemical and caffeine-free alternative to coffee that does not make you jitter.

It energizes you with a healthy and delicious taste. The antioxidants help you fight free radical stress and aid digestion.

How to use: 

  • Add a cup of water to the saucepan and bring it to a boil.
  • Remove from heat and add a teaspoon into the water and let it steep for 2 – 4 minutes. Strain into the mug and enjoy.
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Chicory coffee

2. Chicory Coffee

Chicory roots are roasted, ground, and brewed to make a hot beverage. Chicory coffee is not coffee, but it is very similar to coffee, it is delicious and caffeine-free.

Chicory root has a soluble fiber called inulin which may aid digestion and improve gut health by the growth of beneficial bacteria in the body. However, inulin may have some side effects like bloating and gas.

If you are pregnant or breastfeeding, avoid chicory root as it lacks safety concerns.

3. Matcha Tea

It has the leaves of Camellia sinensis which require steaming, drying, and grinding just like green tea.

The regular consumption of matcha tea may reduce the risk of high blood pressure and type 2 diabetes and reduce weight and body fat.

Matcha may have more or less caffeine than regular tea or even coffee, so check the ingredients before buying.

How to use: 

  • Filter the matcha tea powder through a sieve.
  • Add hot water with a temperature of 160 – 170°F (71–77°C).
  • Stir to dissolve the powder in the water, then whisk the liquid.
  • When it forms light froth then it is ready to enjoy.

4. Golden Milk

It is a caffeine-free drink that may incorporate any such ingredients like ginger, turmeric, and black pepper, cinnamon, cardamom, vanilla, and honey.

Turmeric is a powerful source to control inflammation as it possesses a potent chemical called curcumin. Black pepper improves the strength in the body to absorb more curcumin and fats. You may need to use whole milk instead of fat-free milk to make this golden milk drink.

How to use: 

  • Add a cup (237 ml) of milk or any non-dairy alternative in a saucepan and add ½ teaspoon of ground turmeric, ¼ teaspoon of cinnamon, a pinch of black pepper, and 1/8 teaspoon of ground ginger. Add honey to taste.
  • Warm on medium heat and stir frequently to avoid burning.
  • Pour it into a mug when heated and enjoy.
Golden Milk

5. Lemon Water

Lemon water is just like giving your body a shower from the inside. You can start your day with chilled lemon water.

Lemon water is caffeine and calorie-free drink with a lot of vitamin C.

Vitamin C helps to improve the immune system and protect the skin from the sun.

How to use: 

  • Add half lemon in a cup of cold water with honey (optional) to taste.
  • You can add some other fruits and herbs for an improved taste and nutrition including cucumber, watermelon, int, basil, etc.

6. Yerba Mate

Yerba Mate is a tea prepared by the leaves of a tree called ilex paraguriensis. It is a naturally caffeinated herbal tea that is a good substitute for your morning coffee.

Yerba Mate contains a lot of antioxidants, vitamins, and minerals including thiamine, phosphorus, iron, calcium, riboflavin, and vitamin C and E. (8)

How to use: 

  • Steep the leaves or directly buy yerba mate tea bags and steep them in hot water for 3 – 5 minutes and enjoy.

7. Chai Tea

It is a black-colored mixture of blended herbs and spices.

Chai Tea contains less caffeine as compared to coffee, approx. 47 mg per cup and it still improves your mental capability and makes you alert as per studies.

Chai tea contains powerful antioxidants and may reduce the risk of heart disease. Although more research is needed to observe how it is affecting heart health and reducing the risk. (9, 10, 11)

How to use: 

  • Add 2 cups of water in a saucepan and add a 3 cm slice of fresh ginger, 1 cinnamon stick and the crushed spices include 4 cardamom seeds, 4 cloves, and 2 black peppercorns.
  • Bring it to boil and remove from heat then add 2 bags of black tea bags and let it steep for 10 minutes.
  • Strain in the mugs and enjoy it in the morning or evening.

8. Rooibos Tea

A beverage originated in South Africa which is caffeine-free and is low in tannin antioxidants which at some point is beneficial but also poor in iron absorption.

Despite tannin, Rooibos tea is filled with several other antioxidants that help against heart disease and may reduce the risk of cancer. 

How to use: 

  • Steep 1 – 1.5 teaspoons of Rooibos for 10 minutes. Add lemon and honey to taste and enjoy.
Rooibos-Chai-Tea-Bags
apple vinegar

9. Apple Cider Vinegar

Apple Cider Vinegar is not a natural product but made from natural products. Crushed apples are fermented by the use of bacteria and yeast which produces a compound called acetic acid.

According to one study, this compound is beneficial for maintaining blood sugar levels but not for type 2 diabetes. (14)

How to use: 

  • Add 1 – 2 tablespoons of raw apple cider vinegar in a cup of cold water and honey (optional) to taste.

ACV can be used in a dilute form. Do not drink it as it is as it contains 4 – 6% of acetic acid.

 

You can buy some great caffeine substitutes here.