Optimum Health

9 Caffeine Myths Explained

By Susan Kreimer, Special to LifeScript

Published April 17, 2009

Are you jonesing for coffee first thing in the a.m.? Need a Coke in the afternoon? Caffeine has a reputation of being bad for you. Is it a bum rap? Read on for the facts behind 9 common caffeine myths. Plus, test your caffeine IQ with our quiz…

Myth #1: Caffeine is addictive.
False: Although caffeine is considered a mild stimulant, it’s not addictive, according to the American Journal of Drug and Alcohol Abuse. Unlike classic stimulants – think cocaine and amphetamines – there’s rarely a strong compulsion to use caffeine.

But caffeine can be habit-forming. That’s why you may feel mild withdrawal symptoms if you skip your morning cup of joe or afternoon pick-me-up.

Typical symptoms include headache, restlessness and irritability. Should you decide to give up caffeine, don’t go cold turkey; instead, slowly decrease your caffeine consumption over a week.

Really though, why bother? Studies show moderate intake of caffeine actually enhances your mood and improves alertness. For adults, the American Dietetic Association suggests no more than 200 mg to 300 mg a day, which equals two to three cups of coffee.

Myth #2: Caffeine causes dehydration.
True: Caffeine is a mild diuretic, but “it’s not very pronounced,” says Franz H. Messerli, M.D., a professor of clinical medicine at Columbia University in New York City.

Still, diuretics make you have to pee. The more often you go, the more fluids you lose. And you’ll feel more dehydrated because you’re losing more fluids than you’re taking in.

“I wouldn’t drink a double espresso before a run, but would have no problem drinking a 12-ounce Coke,” Messerli explains. That’s because all fluids, even those with caffeine, contribute to the body’s daily fluid total.

Myth #3: Caffeine can make heart disease worse.
False: Doctors often tell cardiac patients, especially those with high blood pressure, to avoid caffeine. But there’s little proof that it raises the risk of heart attack, sudden death or abnormal heart rhythms.

In fact, coffee drinking may reduce risk of heart disease! A study by Autonomous University of Madrid of more than 126,000 people found that women who drank two to three cups of caffeinated coffee per day had a 25% lower risk of heart disease. Men didn’t show any higher or lower risk.

Drinking tea – black and green – may also have heart-healthy benefits.

"Tea in general seems to have cardiovascular benefits,” says Messerli, also a cardiologist and director of hypertension at St. Luke’s-Roosevelt Hospital Center in Manhattan. The “benefits of tea are probably due to its antioxidant properties,” he says.

But not all teas are created equal. Herbal ones such as chamomile, rosebud and elderberry don’t have the same antioxidants.

Plus, “when you add cream or milk, you may abolish the benefits,” Messerli says, “because it seems that the milk or the cream prevents the antioxidant substance from acting.”

Myth #4: Caffeine heightens hypertension risk.
True and false: Caffeine does cause a small, short-term boost in blood pressure, but it’s nothing serious, Messerli says, and has no lingering health effect.

In fact, a Harvard University Medical School study of 155,000 female nurses found no link between a decade of coffee drinking – with or without caffeine – and an increased risk of hypertension. Caffeinated colas did increase the risk, but that could be due to the sugar and other ingredients in sodas, not the caffeine. Tea drinking received mixed results.

As for men, a 33-year-long Johns Hopkins University study of more than 1,000 participants revealed that coffee played little role in hypertension risk.

Myth #5: Caffeine causes hyperactivity in children.
False: A kid on a Coke rush will practically bounce off walls. But studies show that a moderate amount of caffeine (40 mg to 200 mg) doesn’t make them hyperactive. (For reference, that 12-ounce can of Coke has 35 mg.)

Like adults, kids will get an energy boost from caffeine. But whether it’s soda, green tea or coffee, “on average, one serving a day wouldn’t be considered harmful overall for children,” says Suzanne Sheres, a pediatric clinical dietitian at Nemours Children’s Clinic in Orlando.

A bigger concern is the empty calories in soda and high-energy drinks favored by teens, she says.

In fact, small amounts of caffeine may help children diagnosed with attention-deficit hyperactivity disorder (ADHD). It can sharpen their focus and stimulate them to answer questions, Sheres says. So far, long-term studies haven’t shown whether it’s more beneficial to use caffeine than medication.

Myth #6: Caffeine causes bone loss.
True: Caffeine causes a slight, negligible increase in calcium excretion, according to a study by the Creighton University Osteoporosis Research Center in Omaha, Neb. And it would require about three cups of coffee for this to occur. Any calcium loss can be offset simply by consuming more calcium – a few tablespoons of milk, for example.

Even youngsters who drink one or two caffeinated beverages a day aren’t harming their bones, Sheres says, unless they consume them in place of milk.

Myth #7: Caffeine is linked to fibrocystic breast disease.
False: Caffeine intake isn’t related to the benign condition of lumpy breasts, reports the American Medical Association.

“There is no evidence to support the idea that caffeine causes fibrocystic changes,” says Katherine B. Lee, M.D., a staff physician in Cleveland Clinic’s Breast Center.

“It seems to contribute to breast pain, but does not cause breast cancer," Lee says. That’s because breast pain is hormonal, and caffeine causes blood vessels to dilate, adding to normal monthly breast tenderness.
"If a woman experiences breast pain, I inquire about caffeine and usually advise that she cut down on her intake,” she says.

Myth #8: Caffeine is unhealthy for pregnant women.
True: If you’re trying to conceive, you don’t have to give up the lattes. Research suggests that caffeine has little, if any, effect on the time it takes to conceive, and it’s not a risk factor for infertility.

But if you’re pregnant, you’ll have to watch how much you drink. Once a woman is carrying, the American College of Obstetricians and Gynecologists advises no more than one or two cups of coffee a day.
The National Institutes of Health recommends consuming no more than 300 mg a day during pregnancy, about three to four cups of regular coffee.

“The bottom line is, if the intake for a pregnant woman is less than 300 mg of caffeine a day, there should be no harm inflicted upon the baby,” says Linda Burke-Galloway, M.D., LifeScript Pregnancy Expert and a board-certified ob/gyn with the Florida Department of Health.

But too much caffeine may cause an irregular fetal heartbeat, which sometimes occurs in “women who eat excessive amounts of chocolate,” Burke-Galloway says.

Myth #9: Caffeine comes with calories galore.
False: On their own, coffee and tea have no calories or fat. It’s the flavored syrups, whole milk and cream that turn innocent caffeinated drinks into calorie bombs. Those tasty blended drinks can contain 200 to 600 calories.

And the creamers found in many offices? Two tablespoons can add 80 calories and four grams of fat. That equals a pat of butter.

To cut calories, choose the smallest size serving, either 8 or 12 ounces. Order your beverage with fat-free or skim milk and skip the syrup, whipped cream and sprinkles!

Drink
Caffeine

8-oz. brewed coffee
133 mg

8-oz. decaf coffee
5 mg

2-oz. Starbucks double espresso   
150 mg

12-oz. Diet Coke
47 mg

8.3-oz. Red Bull
80 mg

8-oz. hot cocoa
9 mg

12-oz. Jolt Cola
72 mg

8-oz. black tea
53 mg

Source: Center for Science in the Public Interest

 Plenty of health benefits are brewing in America’s beloved beverage.

By Sid Kirchheimer
WebMD Feature

Reviewed by Michael W. Smith, MD

Want a drug that could lower your risk of diabetes, Parkinson’s disease, and colon cancer? That could lift your mood and treat headaches? That could lower your risk of cavities?

If it sounds too good to be true, think again.

Coffee, the much maligned but undoubtedly beloved beverage, just made headlines for possibly cutting the risk of the latest disease epidemic, type 2 diabetes. And the real news seems to be that the more you drink, the better.

Reducing Disease Risk

After analyzing data on 126,000 people for as long as 18 years, Harvard researchers calculate that compared with not partaking in America’s favorite morning drink, downing one to three cups of caffeinated coffee daily can reduce diabetes risk by single digits. But having six cups or more each day slashed men’s risk by 54% and women’s by 30% over java avoiders.

Though the scientists give the customary “more research is needed” before they recommend you do overtime at Starbuck’s to specifically prevent diabetes, their findings are very similar to those in a less-publicized Dutch study. And perhaps more importantly, it’s the latest of hundreds of studies suggesting that coffee may be something of a health food — especially in higher amounts.

In recent decades, some 19,000 studies have been done examining coffee’s impact on health. And for the most part, their results are as pleasing as a gulp of freshly brewed Breakfast Blend for the 108 million Americans who routinely enjoy this traditionally morning — and increasingly daylong — ritual. In practical terms, regular coffee drinkers include the majority of U.S. adults and a growing number of children.

“Overall, the research shows that coffee is far more healthful than it is harmful,” says Tomas DePaulis, PhD, research scientist at Vanderbilt University’s Institute for Coffee Studies, which conducts its own medical research and tracks coffee studies from around the world. “For most people, very little bad comes from drinking it, but a lot of good.”

Consider this: At least six studies indicate that people who drink coffee on a regular basis are up to 80% less likely to develop Parkinson’s, with three showing the more they drink, the lower the risk. Other research shows that compared to not drinking coffee, at least two cups daily can translate to a 25% reduced risk of colon cancer, an 80% drop in liver cirrhosis risk, and nearly half the risk of gallstones.

Coffee even offsets some of the damage caused by other vices, some research indicates. “People who smoke and are heavy drinkers have less heart disease and liver damage when they regularly consume large amounts of coffee compared to those who don’t,” says DePaulis.

There’s also some evidence that coffee may help manage asthma and even control attacks when medication is unavailable, stop a headache, boost mood, and even prevent cavities.

Is it the caffeine? The oodles of antioxidants in coffee beans, some of which become especially potent during the roasting process? Even other mysterious properties that warrant this intensive study?

Actually, yes.

Some of coffee’s reported benefits are a direct result of its higher caffeine content: An eight ounce cup of drip-brewed coffee contains about 85 mg — about three and a half times more than the same serving of tea or cola or one ounce of chocolate.

“The evidence is very strong that regular coffee consumption reduces risk of Parkinson’s disease and for that, it’s directly related to caffeine,” DePaulis tells WebMD. “In fact, Parkinson’s drugs are now being developed that contain a derivative of caffeine based on this evidence.”

Caffeine is also what helps in treating asthma and headaches. Though not widely publicized, a single dose of pain reliever such as Anacin or Excedrin contains up to 120 milligrams — what’s in a hefty mug o’ Joe.

Boost to Athleticism

It’s also caffeine — and not coffee, per se — that makes java a powerful aid in enhancing athletic endurance and performance, says physiologist and longtime coffee researcher Terry Graham, PhD, of the University of Guelph in Canada. So powerful, in fact, that until recently, caffeine in coffee or other forms was deemed a “controlled” substance by the Olympic Games Committee, meaning that it could be consumed only in small, designated amounts by competing athletes.

“What caffeine likely does is stimulate the brain and nervous system to do things differently,” he tells WebMD. “That may include signaling you to ignore fatigue or recruit extra units of muscle for intense athletic performance. Caffeine may even have a direct effect on muscles themselves, causing them to produce a stronger contraction. But what’s amazing about it is that unlike some performance-enhancing manipulation some athletes do that are specific for strength or sprinting or endurance, studies show that caffeine positively enhances all of these things.”

How does this brew affect growing minds and bodies? Very nicely, it seems, says DePaulis. Coffee, as you probably know, makes you more alert, which can boost concentration. But claims that it improves a child’s academic performance can be exaggerated. Coffee-drinking kids may do better on school tests because they’re more awake, but most task-to-task lab studies suggest that coffee doesn’t really improve mental performance, says DePaulis.

But it helps kids’ minds in another way. “There recently was a study from Brazil finding that children who drink coffee with milk each day are less likely to have depression than other children,” he tells WebMD. “In fact, no studies show that coffee in reasonable amounts is in any way harmful to children.”

On the flip side, it’s clear that coffee isn’t for everyone. Its legendary jolt in excess doses — that is, more than whatever your individual body can tolerate — can increase nervousness, hand trembling, and cause rapid heartbeat. Coffee may also raise cholesterol levels in some people and may contribute to artery clogging. But most recent large studies show no significant adverse effects on most healthy people, although pregnant women, heart patients, and those at risk for osteoporosis may still be advised to limit or avoid coffee.

The bottom line: “People who already drink a lot of coffee don’t have to feel ‘guilty’ as long as coffee does not affect their daily life,” says Hu. “They may actually benefit from coffee habits in the long run.”

In other words, consume enough caffeine — whether it’s from coffee or another source — and you will likely run faster, last longer and be stronger. What’s enough? As little as one cup can offer some benefit, but the real impact comes from at least two mugs, says Graham. By comparison, it’d take at least eight glasses of cola to get the same effect, which isn’t exactly conducive for running a marathon.

But the harder you exercise, the more benefit you may get from coffee. “Unfortunately, where you see the enhancing effects from caffeine is in hard-working athletes, who are able to work longer and somewhat harder,” says Graham, who has studied the effects of caffeine and coffee for nearly two decades. “If you a recreational athlete who is working out to reduce weight or just feel better, you’re not pushing yourself hard enough to get an athletic benefit from coffee or other caffeinated products.”

But you can get other benefits from coffee that have nothing to do with caffeine. “Coffee is loaded with antioxidants, including a group of compounds called quinines that when administered to lab rats, increases their insulin sensitivity” he tells WebMD. This increased sensitivity improves the body’s response to insulin.

That may explain why in that new Harvard study, those drinking decaf coffee but not tea beverages also showed a reduced diabetes risk, though it was half as much as those drinking caffeinated coffee.

“We don’t know exactly why coffee is beneficial for diabetes,” lead researcher Frank Hu, MD, tells WebMD. “It is possible that both caffeine and other compounds play important roles. Coffee has large amounts of antioxidants such as chlorogenic acid and tocopherols, and minerals such as magnesium. All these components have been shown to improve insulin sensitivity and glucose metabolism.”

Meanwhile, Italian researchers credit another compound called trigonelline, which gives coffee its aroma and bitter taste, for having both antibacterial and anti-adhesive properties to help prevent dental cavities from forming. There are other theories for other conditions.

ScienceDaily (Dec. 24, 2008) — All that chocolate might actually help finish the bumper Christmas crossword over the seasonal period. According to Oxford researchers working with colleagues in Norway, chocolate, wine and tea enhance cognitive performance.

The team from Oxford’s Department of Physiology, Anatomy and Genetics and Norway examined the relation between cognitive performance and the intake of three common foodstuffs that contain flavonoids (chocolate, wine, and tea) in 2,031 older people (aged between 70 and 74).

Participants filled in information about their habitual food intake and underwent a battery of cognitive tests.Those who consumed chocolate, wine, or tea had significantly better mean test scores and lower prevalence of poor cognitive performance than those who did not. The team reported their findings in the Journal of Nutrition.

The role of micronutrients in age-related cognitive decline is being increasingly studied. Fruits and beverages such as tea, red wine, cocoa, and coffee are major dietary sources of polyphenols, micronutrients found in plant-derived foods. The largest subclass of dietary polyphenols is flavonoids, and it has been reported in the past that those who consume lots of flavonoids have a lower incidence of dementia.

The latest findings seem to support the theory, although the researchers caution that more research would be needed to prove that it was flavonoids, rather than some other aspect of the foods studied, that made the difference.The effect was most pronounced for wine.

However, say the researchers, those overdoing it at Christmas should note that while moderate alcohol consumption is associated with better cognitive function and reduced risk of Alzheimer’s disease and dementia, heavy alcohol intake could be one of many causes of dementia – as well as a host of other health problems.