The Tea on Caffeine: Understanding Misuse in Eating Disorders

From morning lattes to afternoon energy drinks, caffeine is a regular ritual for 85% of Americans (Mitchell et al. 2014). There’s absolutely no shame in looking forward to your daily iced coffee or matcha. We are big fans of coffee here at New Paths Nutrition! But the line between caffeine enjoyment and reliance can become blurry, especially among teens and young adults.

In the context of eating disorders and disordered eating, caffeine can be misused as a tool for appetite suppression, energy boosts, or compensation for a lack of nutrition.

Even though diet culture can make this seem normalized, that doesn't make it normal or healthy. In this post, we’ll unpack how caffeine use can turn problematic, especially for those struggling with disordered eating, and what to look out for.

Believe it or not, you may be drinking more caffeine than is generally recognized as safe (“GRAS”). The Food & Drug Administration regulates ingredients such as caffeine using the GRAS threshold (Council for Responsible Nutrition, n.d.). The FDA has concluded that healthy adults can consume up to 400 mg of caffeine per day without adverse health effects (Council for Responsible Nutrition, n.d.). This amount is recognized by the FDA as “generally recognized as safe” (GRAS), meaning manufacturers can include it without conducting their own safety studies. This standard functions as a “safe harbor,” where caffeine levels at or below this threshold are assumed safe (Council for Responsible Nutrition, n.d.). It's important to note that this is for adults - for teens, the American Academy of Pediatrics discourages caffeine intake for adolescents between the ages of 12 and 18, and other experts suggest a limit of 100 mg of caffeine day.

However, there is not an established upper limit on how much caffeine may be consumed overall and each person can react differently to caffeine - one person may find that 400 mg is way too much while another may tolerate it OK. In addition, certain groups of people may need to pay more attention to caffeine levels. In pregnancy, for example, the American College of Obstetricians and Gynecologists (ACOG) recommends that pregnant individuals limit caffeine intake to 200 mg per day, and for teens Be sure to talk to your doctor if you have any conditions that may lead you to need a different limit.

Common sources of caffeine

We all know coffee has caffeine, but caffeine is in other commonly consumed drinks and products like:

• Energy drinks (Red Bull, Celsius, Monster)

• Pre-workout supplements 

• Soda (diet sodas, probiotic sodas, and non-colas included)

• Tea (green, black, matcha)

• Caffeine pills or alleged “belly fat burners”

So, what does 400 mg of caffeine look like in real life?

What's the problem with too much caffeine?

Too much caffeine can lead to physical effects like a racing heart, insomnia, anxiety, stomach discomfort, and jitteriness. For those struggling with eating disorders, the concern goes beyond the body. Caffeine can dull hunger cues, fuel compulsive movement, or become a method of purging. When caffeine use shifts from a daily ritual to a reliant substance, it may signal a time to cut it out for medical reasons. A part of intuitive eating that nay-sayers sometimes ignore is the importance of medically honoring your body in whatever way that makes sense for you. Even if that means intentional restriction of a food or ingredient like caffeine because you know it doesn't sit right with you.

Caffeine use (& abuse!) has become very normalized in our diet culture world. I see it online and in client sessions Every. Single. Week! Particularly, the caffeine use in adolescents frightens me the most, for its cardiovascular and nutritional repercussions. It hurts to see caffeinated beverages being prioritized over sleep and hydration.

According to Pediatrics, researchers analyzed the NHANES survey data from 1999-2010. Energy drinks emerged in popularity in the early 2000s. By the end of 2010, 6% of adolescent caffeine users reported energy drink consumption (Branum, Amy M. et al., 2014), and I'd be willing to bet it's even higher now with more energy and coffee drinks on the market. Many of these drinks have more than the 100 mg recommended upper limit for teens, so teens (and parents-of-teens) out there, check the label on any caffeine-containing beverages you consume!

Researchers also discovered that caffeine trends in adolescents began to favor coffee over soda consumption by 2010 (Branum, Amy M. et al., 2014). As adolescents continue to choose higher-caffeine products, I fear that reliance on caffeine for energy and focus will only get worse. If you are a parent or loved one and have any concerns about a child’s caffeine excessive intake, please speak with a primary care provider.

Check in with yourself

Checking in with your hunger and fullness is not limited to mealtimes. Prior to drinking a caffeinated beverage, I encourage you to tune in to your body. Ask yourself:

• Am I craving the flavor of this beverage?

• Am I needing an “energy boost?” And if so, how has my sleep been lately?

• When was the last time I ate food? Could this feeling be hunger?

These questions can help to guide you in the direction of what you’re really needing in that moment. Always, always, always… body cues are meant to be listened to, not covered up with caffeine! Sometimes, an iced matcha is exactly what you are craving, and sometimes, you could get away with an herbal tea or seltzer as your fun beverage. You may need to speak with your healthcare professional if you notice signs of caffeine reliance or withdrawal. 

Caffeine isn’t inherently “bad.” It really comes down to how and why you’re using it. If you find yourself leaning on caffeine to skip meals, dull hunger, or keep going when you’re running on empty, it’s time to reevaluate. Reaching out to a professional who understands eating disorders can make a big difference in finding a harmonious balance. Because trust me, at New Paths Nutrition, we live for an iced coffee just as much as you do. Deciding to limit caffeine intake is not a recommendation we make lightly! Thank you for reading. Let us know your thoughts below.

Sources:

Mitchell, D. C., Knight, C. A., Hockenberry, J., Teplansky, R., & Hartman, T. J. (2014). Beverage caffeine intakes in the U.S. Food and chemical toxicology : an international journal published for the British Industrial Biological Research Association, 63, 136–142. https://doi.org/10.1016/j.fct.2013.10.042

Council for Responsible Nutrition. (n.d.). The facts about caffeine in dietary supplements. https://www.crnusa.org/resources/facts-about-caffeine-dietary-supplements

Branum, Amy M. et al. (2014). Trends in Caffeine Intake Among US Children and Adolescents. 133(3).