Caffeine

Caffeine

Caffeine is a xanthine alkaloid, a natural stimulant found in coffee beans, tea leaves, cocoa beans, and cola seeds. Chemically, caffeine is a white crystalline purine substance that is bitter and odorless. Caffeine is becoming increasingly popular among consumers worldwide due to its stimulating properties, which help promote brain function, particularly the central nervous system, increase alertness and awakening, reduce drowsiness, and make you feel refreshed, attentive, and fatigue-free. As a result, beverages containing caffeine and related products have become the most consumed beverages globally.

How does caffeine in coffee work?

When caffeine enters the body, it is rapidly absorbed from the stomach and small intestine into the bloodstream, then travels to the liver, where it converts into compounds that stimulate the central nervous system and other organs, such as nerves and the brain, as well as the spinal cord. Caffeine is chemically related to adenosine, a neurotransmitter that relaxes the brain and causes drowsiness.

Caffeine works by blocking adenosine from binding to its receptor, heightening alertness, reducing fatigue, and increasing attentive performance. Caffeine also increases the release of adrenaline into the bloodstream and neurotransmitters in the brain, such as dopamine and norepinephrine, which aid the circulatory system and help maintain a regular heart rate, blood pressure, quick thinking, and alertness. In addition, it increases serotonin, a neurotransmitter in the central nervous system that makes you feel happy.

What are the daily recommended dosages of caffeine?

The recommended daily caffeine intake is no more than 400 mg, equivalent to drinking 4 cups of brewed coffee. Drinking 1 cup of brewed coffee takes approximately 20 minutes to enter the bloodstream and about 1 hour for the caffeine to take full effect, lasting 3–4 hours. However, excessive caffeine consumption can stimulate stomach acid secretions and cause heartburn, indigestion, palpitations, and insomnia.

What are the symptoms of having too much caffeine?

Overdosing on caffeine can lead to "caffeine intoxication," a condition in which overstimulation of the central nervous system occurs and the body and mind exhibit symptoms such as blushing, headaches, palpitations, racing hearts, shakiness, insomnia, high blood pressure, restlessness, anxiety, and confusing thoughts and speech.

Excessive urination, abdominal pain, dehydration, and interference with intestinal calcium absorption also occur.
As a result, consuming large amounts of caffeine over an extended time may result in “caffeinism,” or caffeine addiction, which can cause ulcers, small intestinal inflammation, gastroesophageal reflux disease (GERD), high blood pressure, restlessness, anxiety, palpitations, shakiness, insomnia, etc.

What is the benefit of caffeine?

• Improves mood and brain function: Caffeine inhibits the action of adenosine while increasing the release of neurotransmitters such as dopamine and norepinephrine, a substance that generates feelings of happiness and satisfaction, awakens the body, assists in brain processing function, improves concentration and cognition, and also lessens fatigue. According to the study, caffeine can also lower depression and the risk of developing brain disorders such as Alzheimer's disease, Parkinson's disease, and stroke.
• Stimulates metabolism and fat burning: Caffeine stimulates the central nervous system and increases metabolic rate and fat burning. According to the study, drinking 300 mg of caffeine over one day may increase calorie burning by up to 79 kcal. Additionally, caffeine can also help in the prevention of hepatitis, liver cancer, and type 2 diabetes.
• Enhances exercise performance: Caffeine increases the metabolism of stored carbohydrates and fat. The stimulant also aids in the longer-term storage of glycogen in the muscles, which can blunt fatigue and extend the duration of the exercise. Significantly, caffeine also stimulates the release of adrenaline during exercise, which enables the circulatory system, heart, and blood vessels to function at elevated levels while also relaxing the muscles and strengthening the heart muscle.
• Minimizes the risk of developing diabetes: According to studies, drinking a cup of caffeinated coffee may reduce the risk of developing type 2 diabetes by 7%, even though it does not cure diabetes. However, caffeine enthusiasts should be cautious about the sugar or fat added to caffeinated beverages to avoid potential complications.
• Lessens physical pain: Caffeine is in use medicinally to treat various physical ailments, including migraines, stresses, and headaches. In addition, doctors typically give caffeine intravenously to treat post-surgery symptoms such as headaches, etc.

Who should avoid or limit caffeine?

Caffeine is a common ingredient in a variety of beverages and foods. Individual tolerance for the limit of caffeine consumption depends on their genetic makeup and physical condition. If uncertain, limit or avoid caffeine or consult a doctor for guidance. Individuals with the following should avoid caffeine:

• Pregnancy, since caffeine passes from the placenta to the fetus.
• In breastfeeding mothers, a small amount of caffeine can pass through breast milk to the babies.
• Sleep disorders, difficulty falling asleep, or insomnia.
• Migraines or chronic headaches
• Anxiety
• Acid reflux disease (GERD) or ulcers
• Elevated heart rates or cardiac arrhythmia
• High blood pressure
• Those who take certain medicines or supplements, including stimulants, certain antibiotics, asthma medication, and heart medication.
• Children or teenagers should limit daily caffeine and not consume as much caffeine as adults since children are more sensitive to the caffeine effects.

What are the side effects of caffeine withdrawal?

For those who consume caffeine regularly and decide to quit caffeine, there may be side effects of caffeine withdrawal. These symptoms will gradually manifest after 12–24 hours of caffeine abstinence and lasting 2–9 days, varying by individual. The withdrawal symptoms will slowly fade away. Caffeine withdrawal symptoms may include:

• Headaches
• Drowsiness
• Irritability, restlessness.
• Nausea
• Difficult concentrating.
• Tiredness
• Muscle pain

Is caffeine used as a medicinal pharmaceutical drug?

Since caffeine affects the central nervous system, it is commonly used as a constituent in pain relievers, antipyretics, cold medicines, or decongestants to help enhance the overall drug effect and help the body absorb the drug faster.

However, it is essential to read the drug insert or the accompanying leaflet or consult a doctor or pharmacist for a dose of caffeine to avoid undesirable drug overuse side effects. These medications include:

• Ephedrine, a nasal decongestant, may increase your risk of high blood pressure, heart attack, stroke, or seizures if taken with caffeine-containing food or beverages.
• Theophylline is a bronchodilator that has a caffeine-like effect. When taken with caffeine-containing foods or beverages, it may cause nausea and palpitations.
• Echinacea is a popular herbal supplement used to prevent colds and infections. Taken with caffeine-containing foods or beverages, it may result in caffeine overdose and other adverse effects.

Appropriate caffeine consumption aids the body in waking up

Caffeine is now a global daily habit, especially for adults and working-aged people. In moderation, it can boost alertness, energy, and focus without causing health problems. However, it is essential to steer clear of excessive caffeine intake. Take notice of your daily consumption and be ready to cut down if needed.