When most people think of caffeine, coffee and tea usually come to mind. Yet caffeine often shows up in unexpected places, hidden in everyday products we may not realize contain it.
As someone who avoids caffeine, I’ve often found limited options when spending time with friends at local coffee shops. Believing I was making a safe choice, I once ordered a Starbucks Strawberry Açaí Refresher—only to later discover that it contains 45–55 mg of caffeine from green coffee extract.
Caffeine is the most widely consumed stimulant in the world. While many rely on it to boost alertness and concentration, it also carries risks that vary depending on the amount consumed, how often it’s used, and individual sensitivity.
General Risks of Caffeine Consumption
Sleep disruption: caffeine can delay sleep onset, reduce sleep quality, and shorten total sleep time.
Increased heart rate and blood pressure: stimulates the cardiovascular system, which can strain the heart.
Anxiety and jitteriness: high doses can cause restlessness, nervousness, or panic attacks.
Digestive issues: can irritate the stomach, worsen acid reflux, or cause diarrhea in some people.
Dependence and withdrawal: regular use may lead to tolerance and withdrawal symptoms (headaches, fatigue, irritability).
Bone health: excessive intake may impair calcium absorption, potentially increasing osteoporosis risk over time.
Pregnancy risks: linked to miscarriage, low birth weight, and developmental effects if consumed in high amounts.
Groups at Greater Risk
Children and adolescents: more sensitive due to smaller body size and developing nervous systems; may experience stronger effects on sleep, mood, and heart rate.
Pregnant and breastfeeding women: caffeine crosses the placenta and enters breast milk, affecting the fetus or infant, who metabolize caffeine much more slowly.
Individuals with anxiety disorders: caffeine can worsen anxiety, panic, and sleep disturbances.
People with heart problems or hypertension: may experience abnormal heart rhythms (arrhythmias) or increased blood pressure.
People with gastrointestinal conditions: such as acid reflux, ulcers, or IBS, where caffeine may aggravate symptoms.
Theobromine is a naturally occurring stimulant in the same chemical family as caffeine (methylxanthines) and is often mentioned alongside it, since both are present in chocolate. It is found primarily in cocoa beans and, in smaller amounts, in tea leaves, yerba maté, and other plants. Compared to caffeine, theobromine has a milder effect on the central nervous system but exerts stronger cardiovascular and diuretic effects. It also has a longer half-life, meaning it remains in the body longer, particularly in sensitive individuals.
Hidden Sources & Caffeine-free Alternatives
Many people assume caffeine only comes from coffee, tea, or energy drinks, but it’s in more items than expected and it is easy for an otherwise healthy person to consume more caffeine than they realize.
Hidden caffeine is risky because it can quickly add up beyond what a person thinks is a safe amount, especially when consumed from multiple sources in a day. This can lead to symptoms like anxiety, sleep problems, or heart palpitations that may be mistaken for other issues. For sensitive individuals, such as those with heart conditions, high blood pressure, or anxiety, even relatively small amounts can cause harmful effects.
Chocolate: Chocolate comes from the cacao tree, which naturally contains caffeine. The amount depends on the type: an ounce of dark chocolate (60–69% cacao solids) has around 24 mg, while milk chocolate has only about a quarter of that. White chocolate, made only from cacao fat, is caffeine-free. Carob is another naturally caffeine-free alternative available in bars, chips, and powders.
Decaf tea & coffee: “Decaf” doesn’t mean caffeine-free. The process removes most caffeine, but not all. An 8 oz cup still contains just over 2 mg, compared to about 96 mg in regular coffee. While small, these amounts can add up over multiple cups. If you want a true alternative, chicory, barley, and other grain-based brews offer a range of caffeine-free options, some flavoured with molasses or fig to mimic coffee’s taste.
Ice cream: Flavours made with chocolate, coffee, or tea contain caffeine. Matcha ice cream is highest, with about 25 mg per ½-cup serving. Coffee ice cream ranges from 4–21 mg, while chocolate ice cream contains as little as 2 mg. For caffeine-free options, stick to flavours like strawberry or vanilla, or check labels for artificially flavoured versions without natural caffeine sources.
Green tea: Despite its lighter colour, green tea still contains caffeine, about 29 mg per 8 oz cup, depending on the variety and brew time. Herbal teas such as mint, chamomile, or other blends offer caffeine-free alternatives, though it’s best to double-check labels.
Soda: Colas aren’t the only caffeinated sodas. Mountain Dew (54 mg per 12 oz), Mello Yello (50 mg), and Dr Pepper (41 mg) often contain more caffeine than Coke (34 mg) or Pepsi (35 mg). For a bubbly but caffeine-free option, flavoured seltzers or caffeine-free soda versions are widely available.
Chewing gum: Many chewing gums contain caffeine. For a caffeine-free alternative, try sugar-free mint gum, herbal mints, or simply chewing on natural options like fennel seeds or fresh mint leaves for a refreshing boost without the buzz.
Cacao nibs: These crunchy pieces of roasted cacao contain caffeine just like chocolate, about 14 mg per tablespoon. They’re unsweetened and often used in baking or as a topping. For a caffeine-free substitute, carob chips or even chopped nuts provide texture and flavour without the stimulant.
Kombucha: Made from fermented tea, kombucha contains 10–15 mg of caffeine per 8 oz serving. While less than black tea, it’s not caffeine-free. Herbal kombuchas made from lemongrass or ginger are available, and probiotic-rich alternatives like non-dairy kefir can be good substitutes.
Matcha: This powdered green tea is especially high in caffeine. A single teaspoon has about 70 mg, nearly as much as coffee, which is why it’s become popular in lattes and smoothies. A caffeine-free Japanese alternative is powdered mulberry leaf (kuwa), or you might try “super-food greens” powders for a similar antioxidant boost.
Snack bars: Many granola and protein bars contain caffeine, either from chocolate, coffee beans, or added caffeine. Some brands range from just a few milligrams to as much as 100 mg per bar. To avoid this, look for bars without coffee or caffeine ingredients, or choose whole-food options like plain nuts or homemade trail mix.
Yerba maté: Popular in South America, this tea made from a holly plant contains about 80 mg of caffeine per brewed cup, close to coffee. Rooibos tea offers a naturally caffeine-free alternative with a similar earthy, slightly bitter flavour, plus antioxidant benefits.
Many people are unaware that caffeine is often added to over-the-counter medications and dietary supplements, including pain relievers, weight-loss pills, and energy boosters. These hidden sources can easily push a person’s daily caffeine intake beyond safe levels. For individuals sensitive to caffeine or those already consuming coffee, tea, or energy drinks, this unrecognized intake can increase the risk of overdose-like symptoms. Reading labels carefully and consulting a healthcare professional can help prevent accidental over-consumption and protect overall health.
Ethical concerns surrounding caffeine-related products like coffee and cocoa extend well beyond health, touching on labour, the environment, and social justice. Farming in these industries has long been linked to child and forced labour, unsafe conditions, and poverty-level wages, while large corporations reap most of the profits. Environmental harms are also significant, with deforestation, biodiversity loss, soil degradation, and heavy pesticide use tied to large-scale plantations.
On the economic side, farmers receive only a small share of retail profits and are vulnerable to volatile global markets, prompting Fair Trade and Direct Trade movements to push for fair wages and sustainable practices. Additionally, ethical questions arise over the marketing of caffeine-laden products, especially when heavily promoted to children and teens despite their potential for dependence and long-term health risks. These concerns highlight the need for more responsible production, trade, and promotion of coffee, cocoa, and related products.
Ellen G. White strongly warned against the use of stimulants such as caffeine, (most commonly consumed in her day through coffee and tea), stating how they are harmful to physical, mental, and spiritual well-being.* She described them as injuring the body by overstimulating the nervous system, wearing down the life forces, and leaving people fatigued once the effects wore off. Beyond the physical harm, White warned these substances clouded judgment, impaired clear thinking, and weakened moral control, even encouraging indulgence in more harmful habits like tobacco and alcohol. She also noted their addictive power, observing how people often felt unable to function without them, and how withdrawal revealed their enslaving influence. For White, the issue was not only health-related but also spiritual: since the body is the “temple of the Holy Spirit” (1 Cor. 6:19), believers were called to avoid stimulants that undermine vitality, dull spiritual perception, and hinder faithfulness to God.
*Selection of quotes from Ellen G. White: