DRINKING COFFEE - The Myths Versus The Facts

Setting the Record Straight on Caffeine and Health

For thousands of years people have enjoyed foods and beverages containing caffeine. Despite its proven safety, common myths about the health effects of caffeine are persistent. Misunderstanding is sometimes passed along by friends, family, the news media, and even healthcare professionals, leaving many people confused and wary about caffeine consumption. Extensive scientific research regarding the potential health effects of caffeine has been conducted. The overwhelming scientific evidence on caffeine demonstrates that moderate daily caffeine consumption (about 300 milligrams per day) is safe. And, as with almost everything in the human diet, moderation is key.

Test Your Caffeine Knowledge

Myth #1 :

Caffeine causes dehydration.

Fact:

Caffeine-containing beverages contribute to an individual’s daily total water intake. Although caffeine is a mild diuretic, the urinary output effects attributed to caffeine have been exaggerated. In fact, urinary output is usually offset by the liquid consumed. Research now shows that coffee, tea, and other caffeine-containing beverages do not negatively affect indicators of hydration in those who are accustomed to consuming caffeine.

Myth #2 :

Caffeine is addictive.

Fact:

Moderate caffeine consumption is safe and caffeine should not be classified with addictive substances. People who say they are “addicted” to caffeine tend to use the term loosely, like saying they are “addicted” to running, work, or television as an important or enjoyable part of their routine. Some caffeine-sensitive individuals may experience mild, temporary effects, including headache, restlessness, and irritability, when their daily intake is quickly and substantially altered. Medical experts agree that any discomfort caused by the abrupt cessation of caffeine consumption can be avoided by progressively decreasing intake over a few days.

Myth #3 :

Caffeine causes hyperactivity in children.

Fact:

Although children metabolize caffeine faster than adults, pound for pound, children are no more sensitive to caffeine than adults. Studies have shown that caffeine, when it is consumed in moderation by children, has no adverse effects on activity levels or attention spans.

Myth #4 :

Caffeine consumption causes osteoporosis.

Fact:

Research has shown that caffeine intake is not a significant risk factor for osteoporosis, particularly in women who consume adequate calcium. It has been shown that caffeine consumption causes a slight and temporary rise in the level of calcium excretion leading to speculation that the use of caffeine could compromise bone health. Yet, studies demonstrate that adequate calcium consumption offsets the potential effect of caffeine on bone health. Given the current evidence, an adequate calcium intake, especially during adolescent years coupled with vitamin D and weight-bearing physical activity, is the best nutritional insurance for healthy and strong bones.

Myth #5 :

Caffeine consumption is linked to fibrocystic breast disease.

Fact:

Research has shown that caffeine intake is not related to the development of fibrocystic breast disease (FBD), a condition of benign fibrous lumps in the breast. The American Medical Association’s Council on Scientific Affairs and the National Cancer Institute has published reports stating that there is no association between caffeine intake and the incidence of FBD. Therefore it may be unnecessary for healthcare providers to routinely counsel otherwise healthy women with FBD to refrain from caffeine consumption.

Myth #6:

Caffeine has been linked to cancer.

Fact:

Extensive research has shown no association between caffeine consumption and the development of any cancer. Both the American Cancer Society and the National Research Council of the National Academies report there is no convincing evidence linking caffeine to any type of cancer.

Myth #7 :

Caffeine consumption is unhealthful for pregnant women.

Fact:

Health professional organizations such as the American College of Obstetricians and Gynecologists recommend that pregnant women limit consumption to the caffeine equivalent of that in 1 to 2 cups of coffee a day. Research suggests that caffeine consumption has little or no effect on the reported time to conceive. Furthermore, caffeine consumption is not a risk factor for infertility. Researchers have also concluded that moderate caffeine consumption is not associated with an increased risk for spontaneous abortion associated with moderate caffeine consumption.

In conclusion, the scientific evidence supports the safety of caffeine when it is consumed in moderation. So, the next time you hear one of these myths perpetuated, take the time to set the record straight!