Title : What is caffeine, and it is good or bad for health?
link : What is caffeine, and it is good or bad for health?
What is caffeine, and it is good or bad for health?
In fact, this natural stimulant is one of the most used in the world ( 1 ) ingredients.
Caffeine is often spoken about its negative effects on sleep and anxiety.
However, studies also report that has several health benefits.
This article describes the latest research on caffeine and health are examined.
What is caffeine?
Caffeine is a natural stimulant is most commonly found in plants tea, coffee and cocoa.
Its function is to stimulate the brain and central nervous system, which helps keep you alert and preventing the onset of fatigue.
Historians still brewed tea for the first time as far back as 2737 BC ( 1 ).
The coffee was reportedly discovered many years later by an Ethiopian shepherd noticed that the extra energy he gave to his goats.
caffeinated soft hit the market in late 1800 and energy drinks soon after.
Currently, 80% of the world population consumes a product with caffeine every day, and this number rises to 90% of adults in North America ( 1 ).
Conclusion: Caffeine is a natural stimulant that is consumed worldwide. Most people get coffee, tea, soft drinks, energy drinks or chocolate.
How does it work?
Once consumed, caffeine is rapidly absorbed from the intestine into the bloodstream.
From there, it travels to the liver and is broken down into compounds that can affect the function of various organs.
That said, the main effect of caffeine is in the brain.
it works by blocking the effects of adenosine , which is a neurotransmitter that the brain relaxes and makes you feel tired ( 2 ).
Normally, adenosine levels to build throughout the day, making increasingly causing tired and want to go to sleep.
Caffeine helps you stay awake by connecting to adenosine receptors in the brain without activating them. This blocks the effects of adenosine, leading to a reduction in fatigue ( 3 ).
can also increase levels of adrenaline in the blood and increase brain activity of the neurotransmitters dopamine and norepinephrine ( 3 ).
This combination further stimulates the brain and promotes a state of arousal, alertness and concentration. Because it affects the brain, caffeine is often referred to as a psychoactive drug.
In addition, caffeine tends to exert its effects quickly.
For example, the amount found in a cup of coffee can take as little as 20 minutes to reach the bloodstream and about an hour to reach full effect ( 1 ).
Conclusion: main effect caffeine is found in the brain. It stimulates the brain by blocking the effects of adenosine neurotransmitter.
what foods and beverages contain caffeine?
Caffeine is found naturally in seeds, nuts or leaves of certain plants.
These natural sources are then collected and processed to produce food and caffeinated drinks.
These are the amounts of caffeine expected by 8 oz (240 ml) of some popular drinks ( 1 4 ):
- Espresso: 240-720 mg
- Café. 102-200 mg
- Yerba mate. 65- 130 mg
- . energy drinks. 50-160 mg
- tea produced. 40-120 mg
- Refreshments: 20-40 mg .
- decaffeinated coffee: 12.03 mg
- cocoa drink.. 02.07 mg
- milk with chocolate. 02.07 mg
Some foods also contain caffeine. For example, 1 oz (28 grams) of milk chocolate contains 1-15 mg, while 1 oz of black chocolate is 5-35 mg ( 4 ).
can also find caffeine in any prescription or OTC medications such as colds, allergies and pain medication. It is also a common ingredient in fat loss supplements .
Conclusion :. Caffeine is most commonly found in coffee, tea, soda, chocolate and energy drinks
Caffeine may improve mood and brain function
caffeine has the capacity to block adenosine brain signaling molecule.
This causes an increase in other signaling molecules, such as dopamine and norepinephrine ( 5 6 ).
it is believed that this change in the brain messaging to benefit your mood and brain function.
A review reports that after participants ate 37.5-450 mg of caffeine, which had improved alertness, short-term memory and reaction time ( 1 ).
In addition, a recent study linked drinking two to three cups of caffeinated coffee per day at a 45% lower risk ( 7 ) suicide.
Another study reported a 13% lower risk of depression in consumers of caffeine ( 8 ).
When it comes to mood, more caffeine is not necessarily better. In fact, one study found that a second cup of coffee produced more benefits unless it was consumed at least 8 hours after the first cup ( 9 ).
Drinking three to five cups of coffee a day can also reduce the risk of brain diseases such as Alzheimer's and Parkinson's disease by 28-60% ( 10 11 12 13 ).
Conclusion :. Caffeine can improve mood, decrease the likelihood of depression, stimulate brain function and protect against Alzheimer's and Parkinson
One could increase metabolism and accelerate loss weight
Because of its ability to stimulate the central nervous system, caffeine may increase metabolism up to 11% and burning up in 13% ( 14 fat 15 16 )
in practical terms, consuming 300 mg of caffeine per day may allow to burn an extra 79 calories per day ( 17 ).
This amount may seem small, but it is similar to excess calorie responsible for increasing annual average weight of 2.2 pounds (1 kg) in people of race ( 18 ).
However, a 12-year study on caffeine and weight gain states that participants who drank more coffee were, on average, only 0.8-1.1 pounds ( 0.4-0.5 kg) lighter at the end of the study period ( 19 ).
Conclusion :. Caffeine can improve metabolism and promote fat loss, but these effects are likely to remain small in the long run
Caffeine can Improve Exercise Performance
When it comes to exercise, caffeine can increase the use of fat as fuel.
This is beneficial because it can help the glucose stored in muscles last longer, which could delay the time it takes for your muscles to reach exhaustion ( 20 21 ).
Caffeine may also improve muscle contractions and increase fatigue ( 1 ) tolerance.
The researchers found that doses of 2.3 mg / lb (5 mg / kg) of body weight when consumed one hour before exercise improving endurance performance up in 5%, ( 22 ).
Interestingly, recent research notes that doses as low as 1.4 mg / lb (3 mg / kg) of body weight can be enough to reap the benefits ( 23 ).
What's more, studies report similar benefits in team sports, high intensity workouts and resistance exercises ( 23 24 ).
Finally, it may also be able to reduce perceived exertion during exercise by up to 5.6%, which can make workouts easier sit ( 25 ).
Conclusion :. Small quantities consumed about an hour before exercise are likely to improve exercise performance
protection against heart disease and type 2 diabetes
despite what you may have heard, caffeine does not increase the risk of heart disease ( 26 27 28 ).
Indeed, recent data show a 16-18% lower risk of heart disease in men and women who drink between one and four cups of coffee a day ( 29 ).
Other studies show that drinking 2-4 cups of coffee or Green Tea per day is associated with a 14-20% lower risk of stroke ( 30 31 ).
One thing to keep in mind is that caffeine can slightly raise blood pressure in some people. However, this effect is generally small (3-4 mm Hg) and tends to disappear in most people when consumed coffee regularly ( 32 33 34 35 ).
may also be protection against diabetes . A recent review states that people who drink more coffee have a risk of up to 29% lower risk of developing diabetes type 2. Likewise, those who consumed the most caffeine have a risk of up to 30% lower ( 36 ).
The authors observed that the risk is reduced by 12-14% per 200 mg of caffeine consumed ( 36 ).
Interestingly, consumption of decaf was also linked to a 21% lower risk of diabetes. This indicates that other beneficial compounds in coffee may also protect against type 2 diabetes ( 36 ).
Conclusion :. Caffeinated drinks such as coffee and tea may reduce the risk of heart disease and type 2 diabetes, although this may depend on the person
Other health benefits
caffeine consumption is linked to several other health benefits:
- Protects the liver: coffee may reduce the risk of liver damage (cirrhosis) in up to 84%. Can slow the progression of the disease, improve the response to treatment and reduce the risk of premature death ( 37 38 ).
- promotes longevity: Drinking coffee can reduce the risk of premature death up to 30%, especially for women and diabetics ( 39 40 ).
- Decreases cancer risk 2-4 cups of coffee a day can reduce the risk of liver cancer by up to 64% and the risk of colorectal cancer by up to 38% ( 41 , 42 , 43 , 44 , 45 ).
- Protects skin Consuming 4 or more cups of caffeinated coffee a day can reduce the risk of skin cancer by 20% ( 46 47 ).
- Reduces the risk of MS: Coffee drinkers can have up to 30% lower risk of developing multiple sclerosis (MS). However, not all studies agree ( 48 49 ).
- prevents gout: regularly drink four cups of coffee a day can reduce the risk of gout in development by 40% in men and 57% in women ( 50 , 51 ).
- supports gut health: Consumption of 3 cups of coffee a day for just 3 weeks may increase the amount and activity of beneficial intestinal bacteria ( 52 ) .
Please note that coffee also contains other substances improve health . Some of the benefits mentioned above can be caused by substances other than caffeine.
Conclusion: Drinking coffee can promote liver health, skin and digestive tract. You can also prolong life and help prevent various diseases.
Safety and side effects
The caffeine is generally considered safe.
However, it is good to note that caffeine is addictive and genes of some people who are more sensitive to it ( 1 53 ).
Some of the side effects associated with excessive ingestion include anxiety, restlessness, tremors, irregular heartbeat and trouble sleeping ( 54 ).
Too much caffeine can also promote headaches, migraines and high blood pressure in some individuals ( 55 56 ).
In addition, caffeine can easily cross the placenta, which can increase the risk of miscarriage or low birth weight. Pregnant women should limit their intake ( 55 57 58 ).
Finally, it is worth noting that caffeine can interact with some medications.
individuals taking Zanaflex muscle relaxant and antidepressant Luvox should avoid caffeine because these drugs can increase the effects ( 59 ).
Conclusion :. Caffeine can have negative side effects in some people, including anxiety, restlessness and difficulty sleeping
recommended doses
Both the United States Department of Agriculture ( USDA) and the European Food Safety Authority (EFSA) consider a daily intake of 400 mg of caffeine is safe. This is equivalent to 2-4 cups of coffee a day ( 60 61 ).
That said, it is worth noting that fatal overdoses have been reported with single doses of 500 mg of caffeine.
Therefore, it is recommended to limit the amount of caffeine you consume while 200 mg per dose ( 60 62 63 ).
Finally, according to the American College of Obstetrics and Gynecology, pregnant women should limit their daily intake of 200 mg ( 64 ).
Conclusion: A caffeine intake of 200 mg per dose, and 400 mg per day, is generally considered safe. However, pregnant women should limit their daily intake of 200 mg or less.
Take Home Message
Caffeine is not as unhealthy as it was believed to be.
Indeed, the evidence shows that it can be the opposite.
Therefore, it is safe to consider your daily cup of coffee or tea as a nice way to promote good health.
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