How Much Caffeine Should You Have to Sharpen Your Mind?￼
For most of us, caffeine is a normal part of life. Estimates are that over 80 percent of people in the United States enjoy a caffeinated beverage each day, and those numbers are increasing.
The rapid growth of the energy drink market has led to a steady rise in caffeine consumption, especially among younger adults. Typical energy drinks that have been filling the shelves can contain anywhere from 50 to 500 milligrams of caffeine per serving without many regulations in place to monitor the amount of caffeine received by consumers. In addition to possible megadoses of caffeine, many of these drinks contain artificial sweeteners, flavors, and colorings.
People committed to a healthy lifestyle are often wary of energy drinks and the amount of caffeine present in them. However, like with most things, the caffeine in energy drinks isn’t inherently bad and can be great addition to a healthy diet and pre-workout regimen, if the correct type of energy drink is used responsibly and moderately.
Review of Caffeine Studies
A review of thousands of cross-sectional studies looking at the safety and use of caffeine supports previous recommendations to limit caffeine intake to around 200 milligrams at one time, or 500 milligrams each day. The review suggested that between 200 and 400 milligrams of caffeine daily is considered an ideal amount to enable consumers to enjoy their favorite caffeinated beverages, while supporting a healthy lifestyle (1).
In addition, this review supports previous findings that megadoses of caffeine are not only unsafe, but unnecessary. Even an extremely low-dose caffeine supplement providing approximately .3 mg/kg body weight per hour showed enhancements in cognitive performance (2). While this amount may seem much too low for some, additional research has found that as little as 60 mg of caffeine can improve measures of cognitive function, including concentration and alertness (3). Research has shown that the effects of caffeine are highly individual and you should consult your doctor prior to introducing caffeine into your diet.
In addition to the previously reported findings of the review, researchers noted that any negative effects of caffeine such as dependence or toxicity were often a result of high doses of synthetically derived caffeine in energy drinks, shots, or pills (1). They found that these problems were typically avoided with the use of caffeine in amounts found in tea or coffee.
Responsible Amounts of Natural Caffeine in e+
While energy drinks and shots may have garnered a bad rap, it doesn’t mean they cannot belong in a well-rounded diet. In contrast to the other energy drinks on the market, e+™ contains naturally sourced caffeine, providing about the same amount as a cup of coffee (85 mg). This amount of caffeine from yerba mate and green tea provides just enough to statistically improve alertness and cognitive performance without overdoing it. The product also doesn’t contain any artificial sweeteners, colors, or flavors.
As a safe and effective caffeinated option, e+ shots have just enough natural caffeine to provide consumers with the energy and cognitive sharpness they need.
- Cappelletti S, Daria P, Sani G, Aromatario M. Caffeine: Cognitive and Physical Performance Enhancer or Psychoactive Drug? Curr Neuropharmacol. 2015 Jan; 13(1): 71–88. Published online 2015 Jan. doi: 2174/1570159X13666141210215655
- Wyatt JK, Cajochen C, Ritz-De Cecco A, Czeisler CA, Dijk DJ. Low-dose repeated caffeine administration for circadian-phase-dependent performance degradation during extended wakefulness. Sleep. 2004 May 1;27(3):374-81.
- Wilhelmus MM, Hay JL, Zuiker RG, Okkerse P, Perdrieu C, Sauser J, Beaumont M, Schmitt J, van Gerven JM, Silber BY. Effects of a single, oral 60 mg caffeine dose on attention in healthy adult subjects. J Psychopharmacol. 2017 Feb;31(2):222-232. doi: 10.1177/0269881116668593. Epub 2016 Sep 27.