The more you know about caffeine during Caffeine Awareness Month

EFFINGHAM, Ill. (WAND) - Whether you enjoy it in the morning, or for an afternoon pick-me-up, 93% of Americans consume caffeine. 

Caffeine is a natural substance that comes from different parts of plants, such as leaves, seeds, coffee beans and more. It's known to increase alertness and help with focus. Studies show additional health benefits that could come from caffeine. 

"It also suggests it can be protective against long-term chronic conditions like neurodegenerative diseases as well," said Adrienne Jarrell, Clinical Dietitian and Educator with HSHS.

Caffeine can be found in several snacks and beverages like coffee, sodas and energy drinks. According to the FDA the recommended amount of caffeine is 400 milligrams per person. Knowing how much caffeine you're consuming daily can be critical to your health. 

"This particular Monster energy can contains 160 milligrams of caffeine. This is an 18oz tea. In this serving, it has 48 milligrams of caffeine, so not that much. In an 8 fluid ounce of cup of coffee, that's going to give you about 100 milligrams. This cup that came from my house, it fits almost 3 cups of coffee in it., this will give you about 300 milligrams if it's full all the way to the top," explained Jarrell. 

Jarrell says a 20 oz bottle of Coke has about 57 milligrams of caffeine and a shot of espresso has 63. 

Despite caffeine's health benefits, added sugars and creams can make the drink for food unhealthy. Jarrell suggests using less amounts or finding alternatives.