Caffeine is a natural stimulant most commonly found in tea, coffee, and cacao plants.. It works by stimulating the brain and central nervous system, helping you stay alert and prevent the onset of tiredness. However, studies also report that it has various health benefits.
Caffeine is a natural stimulant that’s widely consumed worldwide
It helps you stay awake and can stave off tiredness.
- Its main effect is on the brain, where it functions by blocking the effects of adenosine, which is a neurotransmitter that relaxes the brain and makes you feel tired.
Caffeine is a psychoactive drug
Its main effect is on the brain
- It stimulates the brain by blocking the effects of the neurotransmitter adenosine
- Natural sources of caffeine are then harvested and processed to produce caffeinated foods and beverages
- Espresso: 240-720 mg. Coffee: 102-200 mg. Yerba mate: 65-130 mg
- Energy drinks: 50-160 mg. Brewed tea: 40-120 mg. Soft drinks: 20-40 mg
Cardiovascular Health Benefits of Coffee
16-18% lower risk of heart disease in men and women who drink between 1-4 cups of coffee daily (providing approximately 100-400 mg of caffeine)
- It may also protect against diabetes
- Liver protection
- Coffee may reduce the risk of liver damage by as much as 84%
- Gut health
- Drinking coffee may promote a healthy liver, skin, and digestive tract
- Some benefits listed above may be caused by substances other than caffeine
Caffeine
Most commonly found in coffee, tea, soft drinks, chocolate, and energy drinks.
- Causes a relative increase in other signaling molecules, such as dopamine and norepinephrine, which is thought to benefit your mood and brain function.
- One review reports that after participants ingested 37.5-450 mg of caffeine, they had improved alertness, short-term recall, and reaction time.
- Another study reported a 13% lower risk of depression in caffeine consumers.
- When it comes to mood, more caffeine isn’t necessarily better. A study found that a second cup of coffee produced no further benefits unless it was consumed at least 8 hours after the first cup.
Caffeine can interact with medications
A daily intake of 400 mg of caffeine is safe, but some people experience anxiety, restlessness, and trouble sleeping.
- Limit the amount of caffeine you consume at one time to 200 mg per dose, and up to 400 mg per day. Pregnant women should limit their daily intake to 150 mg.
Caffeine and Weight Gain
A 12-year study on caffeine and weight gain noted that the participants who drank the most coffee were, on average, only 0.4-0.5 kg lighter at the end of the study.
- This amount may seem small, but it’s similar to the calorie excess responsible for the average yearly weight gain of 2.2 pounds (1 kg) in Americans (18).
Caffeine and Exercise
Consuming small amounts of caffeine about an hour before exercise is likely to improve exercise performance.
