Caffeine is everywhere, from your morning cup (or triple) of coffee to the pill you take when you have the flu or the bar of chocolate you munch on in the afternoon. In fact, caffeine is the most widely used psychoactive substance in the world.
It’s not uncommon for it to make the news. Potential health effects – In recent weeks, its proponents have touted its obvious benefits while others have denounced its dangers. But who is right? Both turned out to be neither.
heart health
Some studies suggest that caffeine may actually be beneficial to our hearts.in analysis In three large heart disease studies, researchers found that high coffee intake was associated with a lower risk of heart failure. Drinking decaf did not show the same effect, indicating that the effect may be due to caffeine, but more research is needed to fully test this theory.
That being said, researchers have identified a few things short term Consumption of highly caffeinated beverages has cardiovascular effects. Ingestion of large amounts (considered about 1 liter (34 ounces) of liquid containing 320 milligrams of caffeine, equivalent to four 250 milliliter (8.5 ounce) cans of Red Bull) was found to cause temporary symptoms. ing. Increased blood pressure and palpitations.
This effect is especially pronounced when energy drinks are combined with alcohol. So be careful of Jaeger Bombs.
metabolic health
a study A paper published last year found that people with high levels of caffeine in their blood may have a lower risk of obesity and type 2 diabetes. These people had mutations in her two genes related to caffeine metabolism. This means that their bodies were slow to break down caffeine molecules, so caffeine remained in their bloodstream at high concentrations.
However, this study also has limitations. For example, half of caffeine’s effects are thought to be mediated by weight loss. Another important factor to note is that this study primarily included people of European descent, so the findings may not apply to everyone. Further research is needed to determine whether increased caffeine intake plays a role in reducing the risk of these two conditions.
mental health
Caffeine is a stimulant. Many people drink coffee or energy drinks in the early morning or mid-afternoon to boost not only their energy levels but also their mood.How is this done? As part of the American Medical Association’s “What Doctors Want Their Patients to Know” series, neurologist Dr. Nicole Clark explained Caffeine “stimulates dopamine, a chemical in the brain that plays a role in pleasure motivation and learning.”
Conversely, if you’re already experiencing symptoms such as panic disorder or anxiety, recent research suggests that caffeine may make your mood worse.a 2022 meta-analysis Researchers found that consuming the equivalent of about five cups of coffee induces anxiety in both panic disorder (PD) patients and healthy people, but that PD patients are at higher risk of having panic attacks.
Fetal health status
Caffeine can cross the placenta, so it can reach the growing fetus’ bloodstream. Research in this area has shown that daily intakes above 300 milligrams may be associated with an increased risk of low birth weight babies, and above 350 milligrams may be associated with miscarriage.
In this way, many Medical institution The guidelines state that pregnant women can consume caffeine if they wish, and advise that they do not exceed 200 milligrams per day. However, a 2020 study concludes that a growing body of research suggests there is no safe level of caffeine intake during pregnancy.
sports performance
Caffeine supplementation is an established trend in fitness and sports performance, and caffeine is often added to pre-workout powders in varying amounts. Research generally suggests that it can improve athletic performance. Although much of that research is based on data from male athletes, sports nutrition organizations generally apply it in their guidelines.
in meta-analysis In a study of female team sport athletes, researchers found that caffeine supplementation was indeed effective for some aspects of performance, such as grip strength and recoil jump, but not for others (agility, (squat jumps, repetitive sprint ability) were found to be ineffective. They concluded that further research is needed before current thinking about caffeine applies to all people.
There were also some suggestion Coffee, in particular, may improve performance in a variety of activities, but it is unclear how much, if any, the effect is due to the specific effects of caffeine.
Overall picture
However, whether caffeine is “good” or “bad” seems to differ from person to person. These include how well your body metabolizes caffeine, any medications you take that may interact with caffeine, and the amount you consume.
However, it’s worth remembering that caffeine is a drug, and caffeine toxicity or overdose can be extremely dangerous and, although rare, potentially fatal. Be especially careful with caffeine supplements.
The Food and Drug Administration (FDA) advice What to look out for when figuring out how much caffeine is too much for you. Symptoms may include:
- insomnia
- Nausea/upset stomach
- headache
- jitters and anxiety
- feel unhappy
If you want to reduce your caffeine intake, it’s generally recommended to reduce your intake gradually. As with other medications, going cold turkey may not be dangerous, but it can have some pretty unpleasant side effects, like headaches and fatigue, so throw all your coffee beans in the trash right away. It is wiser not to do so.
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The content of this article is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of a qualified health care provider with any questions you may have regarding a medical condition.
