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Why am I so awake? 12 surprising sources of caffeine

A little can help headaches but too much can trigger them, New York City neurologist Dr. Audrey Halpern says. If caffeine is causing your pain, gradually cut back until you have caffeine no more than two days a week.More from Health.com: The 5 kinds of headaches istockPhoto

The caffeine crutch

CAROUSEL: National Coffee Day

Overworked and sleep-deprived? You're not the only one. Experts say more people are using caffeine as an energy crutch than ever before.

That's not all bad: In fact, 250 milligrams of caffeine per day - that's two to three cups of joe - wakes up the brain, improves concentration, relieves stress, and may also help you live longer. A recent study even found drinking two cups of coffee daily might reduce heart failure risk.

But if intake is turning into addiction, you may notice side effects, including dehydration, trouble sleeping, anxiety, upset stomach, and problems that may occur in pregnant women.

If you're trying to cut back on caffeine, you've probably already reduced the amount of coffee, tea, and sodas that you consume. But the sneaky stimulant can pop up in unexpected places. Since the U.S. Food and Drug Administration (FDA) doesn't require manufacturers to list caffeine content on nutrition labels, it's often hard to tell whether a product contains the stimulant, and how much. From our friends at Health.com, here are 12 sources of caffeine - some hidden, some just plain weird - that might be giving you the jitters.

Why am I so awake? 12 surprising sources of caffeine

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Decaf coffee

CoffeeThe name implies that this cup of java delivers all the taste you love without the caffeine, but don't be fooled. In 2007, Consumer Reports tested 36 cups of decaffeinated coffee from six coffee standbys, including Starbucks and Dunkin' Donuts. Compared to the caffeine found in a regular cup (generally around 100 milligrams), the decaf samples had less, but some packed in over 20.

Why am I so awake? 12 surprising sources of caffeine

soda, generic, stock, fructose, sugar, high fructose corn syrup istockphoto

Non-cola sodas

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Colas and other sodas like Mountain Dew are well-known caffeinated culprits, but others play less obvious roles in your daily caffeine intake. Some brands of root beer, such as Barq's, contain caffeine. Both the regular and diet flavors have 23 milligrams per 12-ounce can, just 12 milligrams less than a can of Coke. Sunkist's orange soda has a surprising 41 milligrams of caffeine, and A&W Cream Soda has about 25 milligrams.

More from Health.com: 9 ways to kick the coffee habit

Why am I so awake? 12 surprising sources of caffeine

Can chocolate actually make you thinner? CBS News medical contributor Dr. Holly Phillips reports on a new study that finds people who eat moderate amounts of chocolate on a daily basis are thinner than people who eat it less often.

Chocolate

Chocolate may make you thinner: study Caffeine is found naturally in cocoa beans, so any chocolate has a little bit of the stimulant. Candy bars generally have less than 10 milligrams, but the darker the chocolate, the higher the caffeine content. Hershey's Special Dark Chocolate Bar has a whopping 31 milligrams, almost as much as a can of Coke! Some chocolate is fortified with additional caffeine for an energy boost - take the limited edition Snickers Charge, which has 60 milligrams of caffeine, about the same as a cup of tea.

Why am I so awake? 12 surprising sources of caffeine

Chocolate ice cream in a bowl (about 4 oz) 250 calories. It's always a better option to choose soft serve over regular ice cream. iStockPhoto

Ice cream

If there's coffee or chocolate in your ice cream, expect the scoop to deliver a small jolt. Many popular brands have coffee flavors that contain between 30 and 45 milligrams of caffeine per half cup, which is about the same as a can of Coke. Chocolate ice cream has much less, however; a half cup of Breyer's All Natural Chocolate ice cream has only 3 milligrams, according to a Consumer Reports analysis.

Why am I so awake? 12 surprising sources of caffeine

Does the pill look different from the ones you've been getting? Didn't you just take a dose? If there's ever any doubt about whether you are being given the right pill at the right dosage, ask. istockphoto

Weight-loss pills

Caffeine really doesn't do much to shrink your waistline, yet diet pill manufacturers have overloaded their pills with the stimulant. For example, taking 1,223 milligrams in a daily dose of Zantrex-3 is like having 12 cups of coffee, according to a 2005 analysis conducted by ConsumerLab.com.

Why am I so awake? 12 surprising sources of caffeine

Close up of two pills and a glass of water on table. iStockphoto

Pain relievers

Sleeping pills: New study shows big risksA little caffeine can curb headaches, but in large quantities it can actually cause them, some research suggests. Many pain relievers incorporate caffeine to ease the pain, but if you take more than the label suggests, you could be taking more than you need. Two Excedrin Migraine tablets have 130 milligrams of caffeine, the same as a Starbucks Light Frappuccino with espresso - so stick with the two-tablets-per-24-hours label instructions.

Why am I so awake? 12 surprising sources of caffeine

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Energy water

sports drink, teen drink, stock, istock, sugary drinks, 4x3Riding the coattails of the fortified water trend is a new concoction from various bottling companies: caffeinated water. Some packaging, like that of the former Fruit2O Energy, which boasted as much caffeine as a cup of coffee, displays caffeine content prominently. But others, specifically those flavored with guarana, a Brazilian plant that is a natural source of caffeine, are less obvious; for example, Propel's limited edition Invigorating flavor has 50 milligrams of caffeine, as does VitaminWater's Energy flavor.

More from Health.com: 8 tips to instantly boost your energy

Why am I so awake? 12 surprising sources of caffeine

After nearly a dozen party-going students were hospitalized in Washington state, authorities put some of the blame on Four Loko, a popular drink that mixes alcohol with caffeine.The FDA has had the drink on its radar since 2009, when it asked its maker, Phusion Projects, and 30 other manufacturers to prove their drinks are safe.So far the agency hasn't ruled. In the meantime, here are the 40 plus products that mix booze and caffeine that are on the FDA's list. Joe Raedle/Getty Images

Alcoholic energy drinks

Four Loko and other caffeinated alcoholic drinks under FDA scrutiny.A slew of alcoholic energy drinks were reformulated or pulled from shelves after investigators concluded that the products were being marketed to underage drinkers. The Center for Science in the Public Interest sued MillerCoors to stop selling the beverage Sparks, which, according to a lab analysis commissioned by a Miami TV news station, contained a shocking 214 milligrams of caffeine per 16-ounce can - about the same as six cans of Coke. Anheuser-Busch stopped producing fruit-flavored beer Bud Extra, which had 55 milligrams of caffeine, about the same as a cup of tea, as well as the malt beverage Tilt.

Why am I so awake? 12 surprising sources of caffeine

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Breath fresheners

chewing gum, bubble gum, stock, 4x3, closeup, mouthThe makers of Jolt Cola, which had the maximum amount of caffeine allowed in colas before it was reformulated as an energy drink, also sell caffeinated gum and mints. Two pieces of Jolt gum provides the caffeine in a cup of coffee. Three of Penguin's caffeinated mints equal the caffeine content of a cup of coffee, and just one Foosh mint contains the same jolt.

Why am I so awake? 12 surprising sources of caffeine

Sunflower seeds Flickr/Tobyotter

SumSeeds Energized Sunflower Seeds

sunflower seeds, 4x3Marketed as a healthier alternative to energy drinks, these seeds are infused with caffeine, plus natural energy boosters taurine, lysine, and ginseng. Sunflower seeds are a vitamin powerhouse, packed with folate, B6, and vitamin E, and they don't contain the added sugar of sodas or energy drinks. But one serving of energized seeds has 140 milligrams of caffeine, about the same as four cans of Coke.

Why am I so awake? 12 surprising sources of caffeine

Without a healthy go-to option for each, you're far more likely to make bad spur-of-the-moment grabs. Plus, having a staple of one or two healthy usuals makes grocery shopping easier. "You don't want to reinvent the wheel every day," says Dr. Oz, who starts his day with a bowl of steel-cut oatmeal with flaxseed oil, a few walnuts, and some raisins or agave for sweetness. For lunch, Dr. Oz recommends a vegetable-based soup or a turkey or tuna sandwich on whole-grain bread. For the kids, you can improve upon the PBJ sandwich (it's not horrible, but the jelly is all sugar) by using less jelly or turning it into a PB sandwich with a piece of fruit.More from health.com: Secrets to a stress-free, happy, healthy family iStockPhoto

Morning Spark instant oatmeal

Instead of adding fruit or nuts to this healthy food, Sturm Foods has amped up its instant breakfast with caffeine. The packaging boasts that a serving has about as much caffeine as a cup of coffee. Why not just have the coffee with a bowl of regular oatmeal?

Why am I so awake? 12 surprising sources of caffeine

Looking for your afternoon pick-me-up in a package of beef jerky just seems strange. However, this version actually has less fat and sodium and fewer calories per serving than traditional beef jerky. And it packs a serious punch: One serving has about 75 milligrams of caffeine, about the same as a can of Red Bull. Health.com

Perky Jerky

Perky JerkyLooking for your afternoon pick-me-up in a package of beef jerky just seems strange. However, this version actually has less fat and sodium and fewer calories per serving than traditional beef jerky. And it packs a serious punch: One serving has about 75 milligrams of caffeine, about the same as a can of Red Bull.

More from Health.com: Big perks: Coffee's health benefits

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