Does your morning start with a cup of coffee? You are not alone – more than two billion cups of this aromatic drink are drunk every day in the world . Some people value it for its taste, and others – for the energy boost it gives. But to understand when to drink coffee and in what quantity, it is important to know about the effect of caffeine on our body. In this article, we’ll talk about what effects of caffeine is, how much you can consume, and what benefits it can bring.
What is caffeine?
Caffeine is a chemical compound from the alkaloid class that is naturally found in plant foods such as coffee beans, guarana seeds, and even tea leaves. It is also possible to synthesize it artificially and add it to foods and drinks. After consuming caffeine, it takes some time before it fully takes effect, and its maximum effect occurs after about 45 minutes. The duration of action of caffeine varies from person to person, but on average it is about 2.5-4.5 hours.
How does caffeine affect the human body? It affects our brain, interfering with the process of signal transmission.
The thing is, caffeine is similar in structure to adenosine. This chemical has many roles in the body, but the one that’s most interesting to us in this article is that it builds up throughout the day and signals the body that it’s time to sleep.
The effects of adenosine on sleep-wake regulation were first studied in 1911-1912. A double-blind, placebo-controlled study found that high doses of caffeine disrupted sleep in most participants.
Today we know that caffeine can block adenosine receptors, so adenosine can’t perform its function, and the body doesn’t receive signals that it’s time to rest. At the same time, a person feels an incredible surge of energy.
Caffeine also affects the metabolism process in muscle and fat tissue, stimulating the breakdown of fats instead of using glycogen. This can improve athletic performance and promote weight loss.
Thus, the overall effects of caffeine in the body are related to its effects on the brain and metabolism, and lead to a variety of positive effects, including increased alertness and improved performance.
How does caffeine affect the body?
Caffeine affects different tissues differently. Here’s how it affects the brain:
- Improves mood;
- Helps maintain mental performance , especially if you haven’t had enough sleep;
- Caffeine may improve memory;
- It can make us more alert , which can be useful if you need to concentrate.
In addition to these benefits, caffeine has other advantages. For athletes and people leading an active lifestyle, caffeine will be useful because:
- it can increase muscle strength and power, helping you set new records;
- provides endurance , which is useful for marathon participants;
- increases our body’s use of fat, which helps those working on losing weight who want to control their body composition.
Caffeine is consumed primarily in the form of beverages (coffee, tea, energy drinks) or gum. It is sometimes added to toothpaste and mouthwash, and the use of such products, surprisingly, may also improve performance , especially during aerobic exercise.
But you can also get the benefits of caffeine by taking supplements. This is convenient for athletes because you can mix it with other supplements to create a cocktail that is tailored to you and will help you improve your performance.
How much caffeine can you consume per day?
Is it possible to overdo it with caffeine? Of course you can. What is the daily caffeine norm?
Taking about 400 mg of caffeine per day is considered safe . However, it is better to take no more than 100-200 mg of caffeine at a time. A serving of about 1 g of caffeine increases blood pressure and causes other unpleasant side effects.
Decaffeinated tea and coffee still contain caffeine, albeit in smaller amounts than usual. Keep this in mind if you’re watching your caffeine intake.
Side effects of caffeine
If you take too much caffeine, you may experience the following side effects :
- Frequent urge to urinate and dehydration;
- Dizziness;
- Headaches;
- Increased heart rate and hand tremors;
- Feeling irritated or anxious;
- Feeling tired after the energy boost from caffeine.
Who should limit caffeine intake?
Some people are more sensitive to the effects of caffeine than others. The differences appear to be due to genetics and how your body processes caffeine.
Some people need to be especially careful about their caffeine intake. For example, children under 12 should not consume caffeine at all, and those over 12 should consume no more than 100 mg per day. Also, if you are pregnant or taking certain medications, you should limit your caffeine intake.
It is important to remember that caffeine can be hidden in certain foods and drinks. For example, the stimulant can be found in:
- black and green tea;
- carbonated drinks;
- chocolate or products containing cocoa, with dark chocolate containing more caffeine;
- guarana seeds, which are often used for caffeine supplements ;
- energy drinks;
- some medications – check with your doctor to find out if any medications you are taking contain caffeine.
Caffeine addiction
Can you get addicted to caffeine? Caffeine can indeed be addictive. Some people find it difficult to give up caffeine, even when it is medically necessary. Sometimes they may experience withdrawal symptoms. The effects are likely due to changes in brain chemistry that occur with chronic caffeine use.
So how does caffeine addiction work? It has to do with several of its properties:
- Caffeine’s effects on the brain increase energy and improve well-being , which makes us want to continue drinking coffee or other caffeinated drinks.
- Small to moderate doses of caffeine help to strengthen the habit of its consumption.
- You want to taste your favorite drink more often . Caffeine combined with a certain taste forms a connection, due to which your brain begins to associate the positive properties of caffeine with this taste. As a result, you begin to like this taste even more.
- If you drink caffeine daily, you may experience withdrawal symptoms when you stop drinking it. This can include side effects such as headaches and low mood.
- Over time, the effects of caffeine wear off, and you start drinking more coffee to get the same results .
Tips for Using Caffeine
Although caffeine has many health benefits, it is still important to use it wisely. Here are some tips:
- Find out how much caffeine is in the drinks you drink. Check the ingredients of energy drinks or sodas. Some may contain more caffeine than you thought.
- Keep a journal of how many cups of coffee you drink per day. This will help you track your caffeine intake.
- If you want to reduce your caffeine intake, try to do it gradually. Try reducing the number of cups first or switching to decaf.
- Monitor your energy levels. Caffeine is a great source of energy, but it is no substitute for a healthy lifestyle and sleep patterns. Before you reach for a couple of cups of coffee or energy drinks, consider whether sleep would be better. Alternatively, hit the gym to get your blood pumping and recharge your batteries.
Caffeine is a powerful stimulant that can be used to your advantage. Its effects on the body range from psychological to physical, and knowing how it works is key to making the most of it. We hope this article will help you better understand what caffeine is and how to use it safely and effectively.
