Knowing the facts about caffeine can help you make informed health choices

For many of us, our morning ritual begins with turning on the news and pouring a cup of coffee into our favorite mug.

Did you know approximately 9 billion gallons of coffee are consumed each year in the United States alone? Four out of five Americans drink two to four cups every day, while 20 percent drink more than five cups of coffee a day.

Caffeine is the most commonly used mood-altering substance in the world and is consumed by 80 percent of Americans on a daily basis.

Coffee, however, isn’t the only source of caffeine. In fact, coffee intake often is misrepresented as caffeine intake, even in scientific publications.

Caffeine is a natural ingredient found in sodas, energy drinks, non-herbal teas, cocoa and chocolate, and is an additive in certain kinds of aspirin, cold remedies and diet aids – making it one of the most widely ingested “drugs.” Research has shown that caffeine may also be found in certain decaffeinated coffee drinks sold at coffee stands.

Caffeine intake is vastly different around our Kellogg world. Americans consume, on average, 280 milligrams per day, mostly in the form of coffee and caffeinated sodas. Compare that to the majority of the developing world, where caffeine intake is less than 50 milligrams per day.

Modernized European countries such as Sweden and Finland have the highest caffeine intake, around 400 milligrams per person per day. In the United Kingdom, caffeine intake is similar to that of the U.S., but with 70 percent of the intake coming in the form of tea rather than coffee.

Studies have shown that caffeine consumption increases during the 20s and often decreases after age 65, with caffeine consumption generally being greater in males than in females.

Caffeine is usually thought to be safe in moderate amounts when consumed by healthy individuals. Experts consider 200 to 300 milligrams of caffeine a day to be a moderate amount for adults. Teens should limit their caffeine consumption to no more than 100 milligrams daily. Children should get even less.

Caffeine consumption does increase the risk of dependency and resultant withdrawal symptoms such as tiredness, irritability and headaches. Knowing the facts about this popular “drug” can help you make good health choices and enjoy your favorite soft drink or latte in good conscience.