Effects of Caffeine

Caffeine can have a huge affect on human health; from providing a boost of energy to the after-math of too much caffeine. Read more about how caffeine affects the human body and our top caffeine alternatives.

Why Does Caffeine Make You Feel More Awake?

As we all know, caffeine is a stimulant which has the immediate effect of waking you up and making you feel alert. It does this by interfering with the natural daily rhythm of adenosine, a neurotransmitter which affects many physiological processes.

Adenosine builds up naturally in your brain over the day, making you feel increasingly tired as the day progresses and prepares you for sleep. Caffeine is quickly absorbed and blocks the effect of adenosine by competing for special adenosine receptor sites in the brain, resulting in you feeling more awake. When caffeine wears off, the adenosine that has continued to build up hits you all at once, making you feel extremely tired.

Caffeine is officially a drug

It is considered a ‘psychoactive’ drug which is moderately addictive, although as we know there is no regulatory challenge but our own self-discipline! It increases brain activity of the neurotransmitter dopamine (a feel-good substance that affects the brain). Caffeine also stimulates the release of the stress hormones, adrenaline and noradrenaline, further ‘waking up’ the brain, making you focused and alert.

It takes only about 30 milligrams of caffeine (less than a cup of coffee or a can of coke) for you to notice the stimulant effects. With a little caffeine in the system, the brain becomes sharper, the muscles a little springier, the blood vessels a little tighter. However, an overload can seriously affect your health. For example, 100 milligrams a day could be enough to get you addicted, and therefore to get yourself off it, you will have to go through feeling a bit uncomfortable for a few days.

What are some good alternatives to Caffeine?

Coffee

One of the most widespread stimulants available for sale worldwide is coffee, which is a drink known and loved across the world.

Benefits of coffee

In 1991, the World Health Organisation listed coffee as a possible carcinogen, but it was removed in 2016 when no substantial evidence was found to connect the two. Instead, some studies have actually shown the opposite, namely that coffee drinkers are at less risk of developing certain types of cancer. Other studies have alluded to coffee helping to slow the onset of Alzheimer’s and reduce the risk of cognitive decline, although more research is needed in this area.

The results of a new study found that moderate consumption of ground coffee – but not instant coffee – may help you live longer.

Nearly half a million Britons took part in the 11 year-long study: those who drank none, those that drank three cups a day and those that drank more than three cups a day.

Dr Zahra Raisi-Estabragh, a co-author of the study from Queen Mary University of London, said: “Most of the participants drank either ground or instant coffee. Ground coffee in moderate amounts was associated with lower mortality risk – but this benefit was not found amongst the regular instant coffee drinkers”.

The research found that moderate coffee drinkers, (up to three cups a day), were 12 percent less likely to die over the study’s 11-year period. They were also 17 and 21 percent less likely to die of heart disease or stroke respectively.

The research also found that decaffeinated ground coffee lowered the risk of death compared to those who did not drink coffee at all, indicating that the benefits from coffee only partly come from caffeine, with antioxidants and other chemicals likely to be playing a key role.

Coffee is known to increase alertness, boost energy levels, and enhance memory retention. A low to moderate amount of coffee may also help stimulate bowel movements and facilitate better bowel movements. In addition to being good for the digestive tract, coffee may also help boost mood, metabolism, and physical performance. In a study led by the Harvard School of Public Health on over 50,000 women over a period of 25 years, it was shown that those who drank on average four cups of coffee a day had a 20% reduced risk of depression compared to their non-coffee-drinking counterparts.

While coffee has proven itself to be less harmful than once thought, it still can have negative side effects if you don’t watch your consumption or if you have certain underlying health conditions.

The Negative Side

For an average person, it is recommended that you don’t exceed 400mg of caffeine, which represents about four cups of brewed coffee – depending on the roast, the brew, and the amount. For pregnant women, this amount goes down to a recommended dose of no more than 200mg, and caffeine consumption is altogether discouraged for children and adolescents. It only takes about 30mg of caffeine (less than a cup of coffee) for you to notice the stimulant effects. With a little caffeine in the system, the brain becomes sharper, the muscles a little springier, and the blood vessels a little tighter. Just 100mg a day is enough to get you addicted, and therefore to get yourself off it, you will have to go through feeling a bit uncomfortable for a few days.

Research has shown that genes play a huge role in caffeine tolerance, which means that if you start to feel any negative side effects but are consuming the recommended amount, decrease your intake immediately.

Some common negative side effects include increased anxiety, restlessness, and sleep disruption or insomnia. Caffeine stays in your system for around five hours, but that time can increase to nine hours depending on the individual. Caffeine can offset your circadian rhythm and make you want to fill up on more coffee, perpetuating a vicious cycle.

As already mentioned, caffeine is a drug, holding the same risks for addiction as any other drug and may lead to psychological or physical dependencies. For example, if you drink coffee regularly to help ward off headaches, irritability, or muscle tremors, then this is likely a sign that you may have an unhealthy dependency on caffeine.

For people who are pregnant or breastfeeding, have epilepsy, sleep disorders, or caffeine sensitivities, it is best to severely limit or avoid caffeine entirely.

In Summary

Coffee can bring a number of benefits to your daily routine. As long as the recommended daily dose is not exceeded, and you do not start feeling any negative side effects, then you may not need to avoid it altogether. However, if you are caffeine sensitive, pregnant, have underlying health conditions, don’t like the taste, or want to avoid caffeine entirely, there are plenty of alternatives out there for everyone. Explore the various options, find the one that works for you, and enjoy your energy lift without worrying about harmful side effects.

When it comes to caffeine overall you should never exceed safe limits and watch out for side effects.