Here’s a fun fact for you: The most consumed psychoactive substance in the world is caffeine. Whether you enjoy a cup of coffee or black tea, Western diets run on caffeine. From the daily stop at Starbucks to an afternoon cup of tea, caffeine is America’s pick-me-up.
But how much do you know about caffeine and how it affects your mental and physical health? Is it a friend to your health and well-being or does it have hidden harm? Let’s dig deeper and look at how this common substance most people consume multiple times a day impacts our health and well-being. As with anything, there are pros and cons to consuming caffeine.
The Good: Potential Health Benefits
Caffeine is a stimulant. It suppresses receptors called adenosine receptors, which make you feel sleepy. By blocking these receptors, you feel more alert and awake. But that’s not the full story. Research shows that caffeine may have other health benefits too.
A review featured in the British Medical Journal in 2017 examined 201 meta-analyses of observational studies and seventeen meta-analyses of interventional studies. The results were striking, coffee consumption was linked with more benefits than drawbacks when they examined multiple health outcomes. Specifically, the study found that consuming three to four cups of coffee daily was correlated with a reduced risk of all-cause mortality, cardiovascular mortality, and cardiovascular disease.
But that’s not all. The same research found that higher coffee intake, compared to not consuming caffeinated beverages, was associated with an 18% lower risk of developing cancer. Correlational studies also link caffeine consumption with a reduction in the risk of liver disease (like cirrhosis and non-alcoholic fatty liver disease) and Alzheimer’s disease. However, these studies show a correlation only. Cancer is a complex disease that has multiple causes, and it would be premature to say that caffeine protects against it.
Can Caffeine Improve Physical Performance?
Another fascinating benefit of caffeine is the boost it gives to physical performance. Numerous studies show that caffeine enhances various dimensions of exercise performance. For example, moderate quantities of caffeine boosts exercise endurance, power output, and makes workouts feel easier.
According to a study in the Journal of the International Society of Sports Nutrition, caffeine improves both aerobic exercise performance lasting as long as 2 hours and anaerobic exercise performance, lasting at least 60 seconds. The optimal amounts for performance benefits are 3-6 mg. per kg. of body weight. To get the most benefits, consume it 30 to 60 minutes before exercise.
Cognitive function is another domain where caffeine excels. We know that a cup of caffeinated coffee enhances focus and gives you a jolt of energy that helps you be more focused and productive. But studies also link caffeine intake to a lower risk of cognitive decline and neurodegenerative conditions such as Alzheimer’s and Parkinson’s.
The Bad: Potential Risks and Side Effects
As with anything, moderation is key and there are pros and cons to anything you put into your body. Consuming too much caffeine can trigger unpleasant side effects. Have you ever drunk more coffee than you intended and ended up feeling shaky or jittery? Anxiety is one of the most common side effects people complain of when they overdo coffee. You’re more likely to have this side effect if you are prone to anxiety and if you metabolize caffeine slowly.
Another frequent side effect of caffeine consumption is sleep disruption, fragmented sleep where you awaken frequently during the night. Intake of caffeine near bedtime can negatively impact the amount and quality of sleep you experience. According to a study in the Journal of Clinical Sleep Medicine, caffeine consumption as long as 6 hours prior to bedtime can cause you to toss and turn. It all depends on how quickly you break it down.
Pregnant women need to be particularly cautious with consuming caffeine in all forms. Studies link high caffeine consumption during pregnancy with an increased risk of low birth weight, preterm birth, and pregnancy loss. The American College of Obstetricians and Gynecologists recommends that pregnant women limit their caffeine intake to less than 200 mg per day.
The Complicated: Individual Variations and Tolerance
One intriguing aspect of caffeine is how individualized the response to it can be. Caffeine is a drug, and you might break it down at a faster or slower rate than someone else. For example, you may be able to drink half a pot of caffeinated coffee and feel calm and focused while your best friend may feel jittery and anxious after one Starbucks latte.
Factors that contribute to how you respond to coffee include genetics, age, body mass, how you metabolize it, and how much coffee you routinely drink. Research shows some people breakdown caffeine quickly (fast metabolizers) and clear it from their body fast. Others metabolize it slowly (slow metabolizers) and are more likely to experience sleep problems and other side effects longer.
How much caffeine you routinely consume from all sources affects how you respond to it too. If you drink caffeinated beverages every day, you will develop a tolerance to its activating effects. When you develop tolerance from routine coffee consumption, you’ll have fewer unpleasant side effects, like anxiety, but you also have less of the upsides of being more energized and focused. So, you must consume more to get the same degree of focus and energy. This can lead to a cycle of increasing consumption and dependence.
Finding the Right Balance
Because the effects of caffeine on bodily function varies so much, striking the right balance is necessary. Studies show that most adults can consume up to four hundred milligrams of caffeine per day safely. But caffeine is so ubiquitous that you should still be mindful of how much you’re consuming. It’s in energy drinks, soft drinks, some medications, coffee, tea, chocolate, and more. It adds up quickly. Also, be mindful of when you consume it. If you have trouble sleeping, stop consuming caffeine after noon.
Choose your caffeine sources wisely. For instance, coffee and tea have additional beneficial compounds such as antioxidants that support health. In contrast, energy drinks frequently have high sugar levels and additives that might negate the benefits of their caffeine content. Plus, energy drinks often contain other stimulants, besides caffeine, so you get a double dose of stimulation.
Conclusion
Now you know that there are pros and cons of consuming caffeinated beverages. On the plus side, that cup of blonde roast coffee will give you more energy and focus and improve your physical performance. On the downside, it can cause anxiety. Feeling anxious is more likely if you’re already prone toward anxiety or metabolize caffeine slowly.
Monitor your intake too. You could even keep a caffeine diary and list all your caffeine sources daily. Be self-aware and keep it balanced, so you experience the pros without the cons. Listen to your body. If you’re tossing and turning at night or feel “stressed out” or anxious, track your intake more closely and see if cutting back helps.
Keep every aspect of your lifestyle balanced. Consuming anything in excess can be harmful, even healthy stuff, as it crowds out other dietary components. Focus on enjoying nutrient-rich, balanced diet, staying physically active, managing stress, and getting enough high-quality sleep. So go ahead and enjoy that cup of coffee or tea – just do so mindfully and in moderation.
References
- Rodak K, Kokot I, Kratz EM. Caffeine as a Factor Influencing the Functioning of the Human Body-Friend or Foe? Nutrients. 2021 Sep 2;13(9):3088. doi: 10.3390/nu13093088. PMID: 34578966; PMCID: PMC8467199.
- Poole R, Kennedy OJ, Roderick P, Fallowfield JA, Hayes PC, Parkes J. Coffee consumption and health: umbrella review of meta-analyses of multiple health outcomes. BMJ. 2017 Nov 22;359:j5024. doi: 10.1136/bmj.j5024. Erratum in: BMJ. 2018 Jan 12;360:k194. doi: 10.1136/bmj.k194. PMID: 29167102; PMCID: PMC5696634.
- Wang, Anqiang, Shanshan Wang, Chengpei Zhu, Hanchun Huang, Liangcai Wu, Xueshuai Wan, Xiaobo Yang, et al. “Coffee and Cancer Risk: A Meta-Analysis of Prospective Observational Studies.” Scientific Reports 6, no. 1 (September 26, 2016). https://doi.org/10.1038/srep33711.
- “Coffee and cancer risk: A meta-analysis of prospective … – Nature.” https://www.nature.com/articles/srep33711.
- Nila IS, Villagra Moran VM, Khan ZA, Hong Y. Effect of Daily Coffee Consumption on the Risk of Alzheimer’s Disease: A Systematic Review and Meta-Analysis. J Lifestyle Med. 2023 Aug 31;13(2):83-89. doi: 10.15280/jlm.2023.13.2.83. PMID: 37970326; PMCID: PMC10630722.
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