Caffeine is a kind of antidepressant and the most widely used drug globally. It can help people feel more awake, energetic, and focused, but it can also cause sleep problems and headaches.
Each day, millions of people use caffeine to stay alert, reduce tiredness, and enhance concentration. While there are mixed opinions about caffeine’s effects, research shows that drinking coffee in moderation can have both positive and negative effects.
However, consuming too much caffeine may not be good for your health. Additionally, the recent trend of combining caffeine with snacks and drinks that don’t naturally have it has led to new elements.
Uses
The Food and Drug Administration considers caffeine both a food additive and a drug. They suggest not exceeding 400 mg of caffeine per day.
Caffeine is found in prescription and non-prescribed medicines to help with tiredness, and drowsiness, and to enhance some pain relievers’ effects. It is part of a group of drugs known as central nervous system stimulants.
Foods with caffeine can help increase alertness, but caffeine should only be used occasionally for this purpose. It should not be used regularly to replace sleep.
In the U.S., over 90% of adults consume caffeine regularly, consuming an average of more than 200 mg per day. This amount is higher than in two cups of coffee or five cans of soft drinks.
Sources
Caffeine is found naturally in the seeds, fruit, or leaves of more than sixty plant species. These include tea leaves and buds, coffee beans, guarana seeds, kola nuts, cacao beans, and yerba mate leaves. In these plants, caffeine works as a natural pesticide by killing and paralyzing insects that try to eat them.
In terms of food sources, caffeine is commonly present in coffee, tea, and chocolate. It is also added to various snacks and products, such as water, gum, jelly beans, syrup, waffles, marshmallows, and sunflower seeds.
The FDA advises healthy adults to limit their caffeine consumption to a maximum of 400 mg per day, which is roughly equivalent to four to five cups of coffee. This amount is generally not associated with negative effects. There is no specific limit for children, but the American Academy of Pediatrics recommends that children and adolescents avoid caffeine and other stimulants.
Adverse effects
Consuming high doses of caffeine can lead to various adverse health effects. A study in 2015 found several negative side effects associated with taking more than 400 milligrams of caffeine each day. These include a rapid heartbeat, anxiety, restlessness, agitation, tremors, and sleeping issues. These effects can also take place during caffeine withdrawal.
Even moderate caffeine intake has been linked to health concerns. For example, a study in 2013 found that consuming 300 milligrams of caffeine per day during the gestation period could increase the chance of having a newborn with low weight. Additionally, a more recent analysis of 17 studies involving 233,617 individuals recommended that consuming three to four cups of coffee daily might raise the chance of heart attacks in males, though not in females.
Further research is needed to determine the long-term safety of caffeine consumption and to clarify whether it offers health benefits or poses risks.
Benefits
Caffeine can offer several potential health benefits, though not all are fully proven by research. It can aid in weight loss by suppressing appetite and boosting thermogenesis, and a dose of 75 mg can enhance alertness, while 160 to 600 mg may enhance mental sharpness and memory. Caffeine is also recognized for improving endurance during exercise and possibly supporting brain function, with some studies suggesting it may decrease the chance of Alzheimer’s and Parkinson’s diseases.
Additionally, caffeine might enhance long-term memory and provide protective benefits against liver conditions, certain cancers, and eye disorders like blepharospasm and cataracts. Research also indicates that higher caffeine consumption may lower the chance of kidney stones, mouth, throat, and other cancers, and even reduce the risk of stroke. However, more research is needed to fully confirm these benefits and understand the long-term effects of caffeine consumption.
Addiction and Withdrawal
Caffeine can be addictive for some people due to its stimulating effects. According to Meredith, the positive feelings associated with caffeine, like increased sociability, well-being, alertness, and energy can lead to a small percentage of the individual’s developing caffeine consumption disorder. Some people can get physically addicted to caffeine, and if they cut back or stop drinking it, they might experience withdrawal symptoms.
These symptoms can include tiredness, headaches, decreased energy and sleepiness, alertness, low mood, concentration issues, and irritability. Meredith also noted that for some people, the dependence can be so strong that they struggle to cut back on caffeine use even when aware of the physical or psychological issues it may cause.
Risks
While caffeine can be advantageous in moderation, some researches indicate that it may also have harmful effects. High caffeine consumption has been linked to worsening symptoms of depression and anxiety. For instance, a 2016 study on 234 middle school students in Korea found that higher caffeine consumption was associated with increased weight, lower academic achievement, and a higher chance of serious depression. However, it remains unclear whether caffeine directly contributes to depression or if those experiencing depression consume more caffeine.
For individuals with type 2 diabetes, caffeine may raise blood glucose levels by impairing insulin action, especially after meals. During pregnancy, consuming more than 300 mg of caffeine each day, equivalent to around 3 cups of coffee, could increase the chance of pregnancy loss, delayed fetal development, and abnormal fetal heart rate. The National Institutes of Health also suggests that consuming more than two caffeinated drinks daily in the weeks leading up to conception may increase the risk of pregnancy loss. Therefore, it is suggested that pregnant women limit their caffeine intake to 200 mg or less.
Caffeine might also decrease muscle function in the fallopian tubes, potentially decreasing a woman’s opportunity of becoming pregnant by about 27%. For breastfeeding mothers, caffeine can pass into breast milk in small quantities, potentially causing jitteriness and sleep difficulties in infants.
Additional caffeine intake may activate gout attacks in individuals with the condition. Consuming six or more caffeinated drinks within 24 hours has been linked to a nearly four-fold increase in the chance of recurrent gout attacks. A study involving 1,356 females identified that those consuming 329 mg of caffeine per day, roughly equivalent to 3 cups or more, had a 70% higher likelihood of experiencing bladder issues. Taking caffeine three to six hours before bedtime can disturb sleep, reducing total sleep time by over an hour. Furthermore, caffeine consumption may be a modest risk factor for triggering chronic daily headaches. During menopause, caffeine intake has been associated with an increased likelihood of night sweats and hot flashes.
Summary
Caffeine, while beneficial in moderation, can pose risks if consumed in high amounts. It may worsen anxiety, and depression, and disrupt blood sugar levels, particularly in those with type 2 diabetes. Pregnant women are advised to limit intake due to potential risks to fetal health, and breastfeeding mothers should also be cautious.
High caffeine consumption may trigger gout, bladder issues, and insomnia, and it has been linked to hot flashes during menopause. Overall, while caffeine can enhance alertness and performance, its potential adverse effects require mindful consumption.
