Latest News About Caffeine Might Be a Jolt to Some

By JULIE BAWDEN DAVIS

May 4, 1993 12 AM PT

SPECIAL TO THE TIMES

In the movie “Airplane 2,” the stewardess has some distressing news for everyone aboard the first passenger shuttle to the moon: Not only has the computer malfunctioned and two crew members been sucked out of the ship, contact has been lost with the control center.

Everyone sits calmly throughout this announcement, until one passenger asks: “Are you sure you have told us everything?” The stewardess replies, “Well, no. We are also out of coffee.”

At this news, pandemonium breaks out.

So goes America’s love affair with coffee and caffeine. Taxes can be raised, inflation skyrocket and air pollution worsen, but little raises tempers more quickly than being out of coffee.

In recent years a black cloud has hung over caffeine as health concerns have been raised. How safe is it? According to those working in health fields, new research shows that caffeine isn’t all that bad, as long as it’s taken in moderation.

“Daily consumption of moderate amounts of caffeine-containing beverages appear to pose no apparent risk to the average healthy individual,” says Joel Manchester, a cardiologist at Hoag Memorial Hospital in Newport Beach.

Because researchers are not sure about caffeine, the caution on moderation is important, says Annette Globits, a clinical dietitian at Los Alamitos Medical Center for 19 years.

“Even though the FDA has become less concerned about caffeine, they stress that it is a chemical stimulant that affects the central nervous system and can have effects that are still unknown,” Globits says.

When considering how much caffeine you consume each day, it’s important to know where, besides coffee, it lurks.

Caffeine is found in many teas, sodas, chocolate, over-the-counter pain relievers and diet pills. While coffee has the highest amount of caffeine, with 130 to 180 milligrams per five-ounce drip-brewed cup, most 12-ounce soft drinks have about 30 to 46 milligrams. A five-ounce cup of cocoa has four milligrams.

The definition of “moderate consumption” varies from the conservative 200 milligrams a day (say, a small coffee and a piece of chocolate) to the more liberal 500 milligrams (two coffees, a cola and a couple of headache tablets).

In keeping track of consumption, it’s important to take into account the size of the serving.

“A five- or six-ounce cup is a small teacup size,” says Greg Kimura, a family practice physician associated with the Los Alamitos Medical Center. “If you go to the gas station and get a big 32-ounce cup of coffee, that’s all the caffeine you should have for that day.”

Are you hooked?

Studies have shown that caffeine can be very addictive, even in small quantities. While it is less addictive than nicotine and alcohol (nicotine is No. 1), caffeine is more addictive than many other drugs, Globits says.

Consuming caffeine leads to wakefulness and increased mental activity, Globits says. “Caffeine may also stimulate the respiratory center, increasing the rate and depth of respiration.”

If you are addicted to caffeine, you aren’t likely to notice until you don’t get your daily dose.

“Some people will go to work Monday through Friday and drink four to five cups of coffee and then not drink any on the weekends,” Kimura says. “On Saturday and Sunday they’ll feel headachy and blah, which are signs of withdrawal.”

If you drink more than you’re used to in one day, especially if the amount equals 1,000 milligrams or more, then you can expect an array of distressing symptoms, Globits says.

Overdo it on the caffeine and you’re likely to feel anxious, tremulous, shaky and headachy.

Other problems that come from too much caffeine are jitters, insomnia, irritation, irritability and an increased need to urinate, Kimura says.

Are you sensitive?

Although your spouse or co-worker may be able to drink four cups of coffee a day with no side effects, you may not be able to.

“We’re all individuals, and you can’t ever generalize conclusively that everyone is safe drinking the same amount of caffeine,” Manchester says. “In general, less than 500 milligrams a day isn’t a problem, unless you are a rare individual who is susceptible or sensitive to caffeine. It’s important to listen to your own body.”

How people react to caffeine is very individual, Globits agrees. “How you feel after consuming caffeine is based on how much you already drink on a regular basis and how sensitive you are. Some people can drink a cup of coffee and go to bed, while others would be up all night.”

Who should avoid caffeine?

Experts suggest that certain people limit or eliminate caffeine.

“Like alcohol, (caffeine) is directly absorbed from the stomach into the bloodstream, which means it quickly affects you,” says Vicky Chaffin, a cardiac dietitian at Hoag Memorial Hospital in Newport Beach.

“Anyone who has an ulcer generally receives a recommendation from doctors to cut out caffeine, because it stimulates the secretion of hydrochloric acid in the stomach, which irritates ulcers,” Chaffin says.

Pregnant and nursing women should also closely watch their caffeine intake, say medical experts.

Some doctors will say that 200 milligrams or less of caffeine a day for pregnant women is OK, while others will recommend cutting it out all together, Chaffin says. “If women are nursing, they are also informed that caffeine will enter the baby’s milk and can cause irritability (in the infant).”

For pregnant women, caffeine can be a problem because pregnancy impairs the clearance of caffeine from the liver, which means it will cause a prolonged, more pronounced effect.

Caffeine also takes longer to clear the liver in women using birth control pills and individuals taking cimetidine for ulcers. “Such people should have no more than 250 milligrams of caffeine per day,” Manchester says.

Some doctors who treat women with premenstrual syndrome also suggest they limit caffeine intake, because the condition’s symptoms of irritability and anxiety can be exacerbated by caffeine.

Women in menopause should also be wary of caffeine, Globits says. During menopause, women have a more difficult time absorbing calcium, and large amounts of caffeine cause a loss of this precious substance. At this time, it’s a good idea to limit, if not eliminate coffee consumption.

Because caffeine is a calcium robber, large quantities can be a problem for women of any age.

Caffeine can also set off anxiety attacks in individuals who are prone to panic disorders, according to the National Institute for Mental Health.

How to cut down or quit

If you want to cut down or even quit consuming caffeine, it’s best not to do it cold turkey, unless you don’t mind suffering for a few days.

“Withdraw abruptly and you’ll have symptoms such as anxiety and fatigue that will peak at 48 hours but usually fade completely within a week, Globits says.

Other withdrawal symptoms can include stomach upset, nausea, vomiting, muscle pain and stiffness.

To avoid these uncomfortable symptoms, it’s best to slowly wean yourself.

A good way to do this is to cut down by a cup every couple of days or to mix in increased amounts of decaffeinated coffee. The more gradually you wean yourself, the less likely you are to feel bad.

Using caffeine in moderation

Because reports suggest that caffeine in moderation is not a problem, it is probably safe to use it when you want a temporary boost.

“In small amounts on occasion, caffeine can increase your alertness,” Chaffin says. “If you’re having an afternoon slump, a cup of coffee probably won’t hurt. Just make sure to protect your stomach by eating something with it.”

Increasingly, Chaffin says, people are thinking that if they can live without it, why bother having it at all. “There are foods and drinks available without caffeine, so many people are choosing to go the decaffeinated route.”

Says Kimura: “If you need caffeine, then drink it in moderation. If you don’t need it, then don’t drink it.”

Caffeine Contents

In Milligrams of caffeine

Coffee (5-ounce cup)

Drip-brewed: 60-180 (average 115) Instant: 30-120 (average 65) Decaffeinated, brewed: 2-5 (average 3)

Tea (5-ounce cup)

Brewed, U.S. brands: 20-90 (average 40) Brewed, imported: 25-110 (average 60) Iced (12-ounce): 67-76 (average 70)

Chocolate

Cocoa (5-ounce cup): 2-20 (average 4) Milk chocolate (1 ounce): 1-15 (average 6) Dark chocolate (1 ounce): 5-35 (average 20)

Soft drinks (12-ounces)

Cola, Pepper: 30-46 Cherry Cola: 36-46 Lemon-Lime (clear): 0 Other citrus: 0-64

Alertness pills (1)