Caffeine: How Much Is Too Much For Women?
The saying goes, "Everything in moderation. Including moderation," but when it comes to caffeine, moderation is something that always needs to be at the front of our minds. We have to ask the question, is caffeine that bad for us? The answer is the correct dosage of caffeine is acceptable, but consistently over-indulging can create many internal issues like liver enzyme elevation, high heart rate, and more.
What is caffeine?
According to Healthline, Caffeine is a natural chemical with stimulant effects. Caffeine works by stimulating the central nervous system, heart, muscles, and the centers that control blood pressure."
We all know why we use caffeine in our daily lives; it gives us that extra boost of energy and focus and helps shake that tired feeling that nags us. We don't realize how much caffeine is in our daily diets and how much our daily intake should be.
What is the daily recommended amount of caffeine for women?
Mayo Clinic states that adults should consume no more than 400mg of caffeine per day, but most adults drink more than that in just coffee consumption. Did you know each cup of coffee you consume has 100mg of caffeine?
100mg isn't a problem, nor is 400mg per day, but the issue becomes not tracking our caffeine consumption or assuming that all energy drinks are as low in caffeine as coffee. Most energy drinks contain 200-300mg of caffeine per serving, and drinking more than once a day can start to have serious side effects on your body.
Those side effects may be jitters or hand trembling. Per WebMD, Caffeine can cause insomnia, nervousness, restlessness, nausea, increased heart rate, and other side effects. Larger doses might cause headaches, anxiety, and chest pain. Caffeine is likely unsafe when used in very high doses. It can cause irregular heartbeat and even death."
Other studies also show that women typically metabolize caffeine faster than men, leading to quicker absorption and lower energy-sustaining effects. We worked to battle this effect on women by adding BCAAs that would assist in the slower absorption of caffeine into the body, allowing for more prolonged bouts of energy for the same caffeine intake.
Are there any low-caffeine energy drinks or pre-workout?
We formulated PRTCL's STAMINA energy + focus powder to have only 100mg of caffeine per serving from green tea extract and coffee robusta extract, the same amount of caffeine as a cup of coffee. Because of this reformulation, STAMINA is the perfect energy boost to add to your day or before your workout. It allows your body to get energy, but the body does the work to gain strength.
How can women curb their caffeine intake without losing energy?
Simply, eat more food and get better quality sleep. If you can increase your protein intake and fuel your body with fuel, you'll start to feel less tired more often. Adding protein shakes when you're on the go can be a great way to give your body the energy it needs to get from A to B and all the way to Z. Remember, calories are a measure of energy. The body needs lots of them to have the energy to keep up with your demanding schedule.
We always suggest leaning into your whole food nutrition first and supplementing where you struggle, which goes for caffeine intake. If you're looking for a low-caffeine energy drink for women, try STAMINA and ESSENTIAL paired for the perfect nutrition and energy bump.