Caffeine is a brain stimulant found in coffee, green tea and chocolate, for example, and has many benefits to the body, such as increased attention, improved physical performance and a stimulus to weight loss.
However, caffeine should be consumed in moderation, and its maximum daily dose should not exceed 400mg per day, or 6mg per kilo of weight, which is equivalent to about 4 cups of 200ml coffee or 8 cups, because its excess causes such as insomnia, anxiety, tremors and stomach pain.
See the table below for the list of caffeinated foods and the amount for each:
| Food | Amount | Average Caffeine Content |
| Traditional Coffee | 200 ml | 80-100 mg |
| Soluble coffee | 1 teaspoon | 57 mg |
| Espresso | 30 ml | 40-75 mg |
| Decaf coffee | 150 ml | 2-4 mg |
| Ice Tea Drink | 1 can | 30 - 60 mg |
| Black tea | 200 ml | 30 - 60 mg |
| Green tea | 200 ml | 30 - 60 mg |
| Mate tea | 200 ml | 20-30 mg |
| Energetic drinks | 250 ml | 80 mg |
| Cola drinks | 1 can | 35 mg |
| Guarana Soda | 1 can | 2-4 mg |
| Milk chocolate | 40 g | 10 mg |
| Semisweet chocolate | 40 g | 8-20 mg |
| Chocolates | 250 ml |
4-8 mg |
Another practical way to take or control the amount of daily caffeine may be in the form of supplements, such as capsules, or caffeine powder in its purified form known as anhydrous caffeine or methylxanthine. Learn more about using caffeine in capsules to lose weight and energy.
Positive effects of caffeine on the body
Caffeine acts as a stimulant of the nervous system, blocking substances that cause fatigue and increasing the release of neurotransmitters, such as adrenaline, noradrenaline, dopamine and serotonin, which activates the body and increases energy, strength and physical performance. much used by physical activity practitioners. Its use also prevents tiredness, improves concentration, memory and mood.
Caffeine is also a great antioxidant, which fights aging cells and prevents the formation of heart disease and, in addition, has a thermogenic effect, as it stimulates the metabolism and accelerates the heart rate, being a great ally for weight loss. Learn more about the benefits of coffee.
Negative effects of caffeine on the body
Caffeine should be consumed in small amounts or moderately, as its continued or exaggerated use may cause side effects, such as decreased calcium absorption by the body, stomach pain, reflux and diarrhea due to increased gastric and intestinal secretions, besides irritability, anxiety, insomnia, tremors and frequent urge to urinate, especially in more sensitive people.
In addition, caffeine causes physical dependence and is thus addictive, and its discontinuation can cause withdrawal symptoms such as headache, migraine, irritability, tiredness, and constipation. The consumption of caffeine should also be avoided by children, pregnant women, women who breastfeed and people who have very high blood pressure or heart problems.
