The caffeinated beverage options in today’s grocery stores seem endless: coffee, tea, soda and energy drinks. You may wonder what’s the difference. The short version: The type of caffeine you choose to consume largely depends on personal preference. However, the type, dosage and additives in your drink may add an extra level of nuance. Let me explain.

At its core, caffeine is a naturally occurring chemical made up of carbon, hydrogen, nitrogen and oxygen. Caffeine blocks receptors in your brain that would otherwise make you feel tired. It also leads to the release of signals that increase your heart rate, energy and focus. Caffeine is found in many plants (e.g., teas, coffee and cacao beans) but can be artificially made and added to food and drinks (e.g., soda and energy drinks). Natural and synthetic caffeine are chemically identical but differ in other ways.

Natural caffeine

Caffeine that comes from natural sources typically gives us a slower, longer-lasting release of energy. The plant fibers help to slow down the digestive process.

• Cacao beans—which are processed into cocoa powder and are the basis for chocolate—contain the lowest amount of caffeine, with around 5–30 milligrams (mg) per tablespoon of ground beans. Cacao flavanols may also help lower blood pressure.
• Tea leaves from the Camellia sinensis species contain high levels of caffeine. Brewing the tea leaves dilutes the caffeine content to 15–70 mg per 12-ounce (oz.) cup depending on the type of tea, steep time and amount of tea leaves used. Many teas also have antioxidant properties and health benefits. 
• Coffee beans contain 6–12 mg of caffeine per bean. Once brewed, a 12- oz. cup of coffee has around 150 mg of caffeine. Similarly to tea, coffee naturally contains antioxidants.

Synthetic caffeine

We digest artificial caffeine faster, resulting in a quicker spike and crash. This isolated form can be added to drinks, but also food (e.g., caffeine gummies) and gum.

• Many types of soda have a low caffeine content (most are less than 50 mg per serving). They often contain a lot of sugar or other sweeteners.
• Energy and pre-workout drink formulations vary widely in terms of caffeine content and additives. Overall, these have a higher caffeine content compared to soda, ranging from 80–350 mg per serving.

The caffeine content in energy drinks and pre-workout supplements may increase the risk of adverse effects. Common symptoms associated with caffeine consumption can include anxiety, irritability, insomnia, muscle twitches, rapid heart rate and digestive issues. You might feel that the side effects of caffeine are worth the energy boost you get, but the U.S. Food and Drug Administration recommends limiting your caffeine intake to 400 mg per day—that’s two to three 12 oz. cups of coffee—or 300 mg daily if you are pregnant. Depending on your individual health, you may need to consume even less caffeine than that. As always, speak with your doctor if you have any concerns.