Caffeine: A Double-Edged Sword: Boosting Performance and Health, But Be Wary of Negative Side Effects

Caffeine, a widely consumed substance around the world, has both positive and negative effects on health. More than 90 percent of adult Americans use it regularly. On the positive side, caffeine can improve performance during endurance exercise, aid in weight loss by suppressing appetite, boost energy levels, sharpen long-term memory, and potentially prevent skin cancer when applied topically. Beverages containing caffeine also contain antioxidants that can be beneficial for health.

However, too much caffeine can have negative effects such as increasing anxiety, disrupting sleep patterns, affecting fertility, and exacerbating menopausal symptoms. Experts recommend limiting caffeine intake to no more than 400 milligrams per day for adults. This is about four eight-ounce cups of coffee. Children under 12 should avoid caffeine entirely while those aged 12 to 18 should not exceed 100 milligrams per day. Pregnant women should limit their caffeine intake to 200 milligrams per day. It’s important to be mindful of how much caffeine you consume and to be aware of its potential effects on your health.