THE CAFFEINE CONTROVERSY

Leading medical and scientific experts say that you really don't need to fret about that morning cup of tea or after-dinner cappuccino. Caffeine -- one of the most studied ingredients in the food supply -- has been the subject of hundreds of research studies worldwide, in areas ranging from cancer and heart disease to reproduction and osteoporosis.

The overwhelming scientific evidence concludes that caffeine consumed in moderation causes no adverse health effects. In fact, a report from the American Medical Association Council on Scientific Affairs stated, "Moderate tea or coffee drinkers probably need have no concern for their health relative to their caffeine consumption provided other lifestyle habits (diet and alcohol consumption) are moderate, as well."

What is moderate caffeine consumption? Approximately 2 to 4 (5 oz.) cups of brewed coffee or 6 to 13 (8 oz.) glasses of iced tea daily is a normal amount of caffeine for adults, says the International Food Information Council (IFIC). While pregnant and nursing women should discuss total dietary caffeine intake with their physician, an IFIC review of research on caffeine reports that these women can safely consumer up to 200 mg per day.

Studies show that children -- whose primary sources of caffeine are iced tea and soda -- are no more sensitive to caffeine's potential effect than adults. In fact, a 1992 children's caffeine consumption study, authored by Alan Leviton, M.D. of Harvard Medical School, reports: "Caffeine at levels consumed by most children does not appear to produce adverse effects." Leviton reports approximately 290 mg per day, as normal caffeine consumption for children.

Source of Caffeine

Caffeine is naturally occurring in the leaves, seeds or fruits of more than 60 species of plants. The most commonly known sources of caffeine are coffee and cocoa beans, kola nuts (used to flavor sodas), and tea leaves. Typically, the caffeine content of a cup of tea is considerably low, being one-fourth to one-half that of brewed coffee. The amount varies depending on the tea brand and blend, whether it's bagged or loose, brewing methods, personal preferred strengths and even the plant variety.

Caffeine is also used in about 2,000 over-the-counter medications (i.e., cold and allergy treatments, weight-control aids, pain relievers and diuretics), cocoa and chocolate products, and some baked goods, frozen dairy products, soft candies, gelatins and puddings.

How the body reacts to caffeine

Depending on the amount -- usually about 150 to 250 mg -- caffeine can be a mild central nervous system stimulant. An individual's sensitivity to this stimulant varies greatly. Many people can drink several cups of tea before bedtime without any effect, while others may have difficulty falling asleep over one cup.

The college student cramming for a final exam and the third shift factory worker may find caffeine helps to keep them alert. Studies show that caffeine can quicken reaction time, increase memory, improve reasoning powers, and prolong vigilance of various demanding tasks, reports IFIC.

When regular caffeine consumption ceases abruptly, some people may experience symptoms, such as headaches, fatigue or drowsiness. These effects usually are temporary, lasting only a few days, and often can be avoided if caffeine intake is decreased gradually.

FRESH-BREWED IDEAS FOR DECAFFEINATED TEA

While ordinary consumption of caffeine is not cause for concern, some individual may want to limit their intake due to pregnancy or sensitivities to this mild stimulant, such as sleeplessness. If you have a health or dietary condition, it is advisable to consult your doctor or nutritionist. However, you don't need a medical condition in order to be caffeine conscious. In fact, those who are balancing their lifestyle by keeping fit and eating a better diet often simply choose to control caffeine by cutting back or switching to decaffeinated products.

Peter Goggi, President of Royal Estates, a division of Thomas J. Lipton Company, adds that no decaffeinated beverage is totally caffeine-free. Decaffeinated tea has about the same level of caffeine as a cup of decaffeinated coffee.