Note: I am not a doctor. While I am a holistic health professional & this piece is well-researched, it should never be taken as medical advice or should be considered more informed than your physician’s medical opinion. Caffeine affects people with certain health concerns in different ways, & you should always consult with your physician before making a drastic change to your lifestyle.
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What is it about that first sip of coffee that jumpstarts our day? Why do athletes use supplements with added caffeine, & why do health experts purport the benefits of drinking green tea?
Caffeine is the most commonly used stimulant drug in the world (1). And while it has benefits & risks, moderate consumption of caffeine can increase your alertness, improve athletic performance, & help fight off free radicals & oxidative stress.
Benefits of Caffeine
Caffeine can improve your energy levels, making it a great source of energy first thing in the morning or to break through a mid-afternoon slump. When you consume drinks with caffeine, the stimulant is absorbed into your bloodstream, where it then travels to your brain to block the inhibitory neurotransmitter adenosine (2). This leads to an increase in other neurotransmitters, such as norepinephrine & dopamine, which enhances the firing of your neurons, which means more energy, less fatigue, & better cognitive performance (3, 4).
Caffeine can also be used by athletes to improve physical performance. Many electrolyte drinks contain caffeine to help endurance athletes keep up their energy levels during long training days or competitive events. In addition to increasing your body’s adrenaline levels, which helps your body prepare for intense physical exercise, it also breaks down the fat cells in your body, which makes fatty acids more available as fuel (5, 6, 7, 8, 9, 10). Fatty acids are used by the body in low- to moderate-intensity workouts that are performed for long periods of time (11).
Because caffeine breaks down fat cells, & because it stimulates your metabolism, it is also thought to help with weight loss (12, 13). Many studies show that caffeine can boost your metabolic rate. However, the amount that it boosts your metabolism is limited & tends to diminish even more over time (14).
Risks of Caffeine
It’s debated whether caffeine alone causes risks, or if it’s the way it is normally consumed. Caffeine, no matter how it is consumed, does cause a minimal rise in blood pressure, & it is debated whether or not this can cause health risks over time (15). Drinking large amounts of caffeine (more than the FDA-recommended 400mg a day) can also affect your sleep, which will eventually have a negative effect on your daily fatigue & cognitive function & may cause a reliance (or even an addiction) to caffeine.
A high-caffeine intake has also been connected with frequent urination (16). Caffeine can be a diuretic, so it’s important to consume lots of water to remain hydrated.
High amounts of caffeine can also cause an increase in heart rate (atrial fibrillation) – this most often occurs from drinking highly caffeinated energy drinks (17). This rarely happens to people who consume moderate amounts of caffeine, & even some people who have diagnosed heart problems can tolerate high amounts of caffeine without adverse effects (16).
Digestive problems can also be a problem when consuming large amounts of caffeine. Caffeine can stimulate bowel movements by increasing the amount of contractions that move food through your digestive tract (18). Caffeine may also worsen acid reflux for people who already have that health problem (19, 20, 21). Both of these concerns seem to be more of a problem when drinking coffee rather than green tea.
Extremely high intakes of caffeine can also increase symptoms of anxiety. In fact, caffeine-induced anxiety is one of only four caffeine-related syndromes in the Diagnostic & Statistical Manual of Mental Disorders (DSM) (16). Consuming lower amounts of caffeine should help with this symptom.
Many of the other, more common dangers that come from consuming caffeine are attributed to the soft drinks or sugar-laden energy drinks it comes in. Soda is high in sugar, which can lead to weight gain, type 2 diabetes, cardiovascular disease, kidney disease, liver disease, & gout (22). The extra sugar in energy drinks causes similar health struggles, & the high amounts of caffeine can also cause irregular heart rhythms & a caffeine addiction (23).
Healthy Sources of Caffeine
Where you get your caffeine from matters. Just like there are healthy & unhealthy sources of carbs (think fruit versus a cupcake), there are healthy & unhealthy sources of caffeine.
Any sugar-laden energy drink is one you should most likely stay away from. Even high-performance athletes would benefit from an electrolyte drink with moderate amounts of sugar & caffeine than a highly caffeinated drink that’s made mostly with sugar. For the average individual, these drinks should almost never find themselves on your work desk. The health risks far outweigh the benefits.
Luckily, there are other ways to consume caffeine that actually have more health benefits. Coffee is one of the highest sources of antioxidants in the western diet. In fact, some studies show that many people get more antioxidants from their daily coffee consumption than they do from fruits & vegetables combined (24, 25, 26). Antioxidants help to fight off free radicals, which helps to fight off diseases like cancer & heart disease (27).
Another healthy source of caffeine is green tea, which is full of bioactive compounds like polyphenols, which help reduce inflammation in the body & can help fight diseases like cancer. Green tea also is also rich in antioxidants & has other vitamins & minerals that can help keep your body & brain healthy (28, 29, 30, 31, 32, 33, 34, 35, 36).
When you consume drinks with caffeine, try to limit adding sugar as much as possible. If you need your drink to taste a little sweeter, try adding natural sugars first, like honey & pure maple syrup, & if you can, slowly decrease the amount you add over time.
Caffeine can be a great source of energy & healthy antioxidants, & drinking it can be a good way to relax for a few minutes, or a fun way to meet up with friends. When making healthy choices in your life, it’s important to remember there is always a balance. And consuming moderate amounts of caffeine not only feels good; it can be a healthy choice for your mind & body, too.
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