Caffeine: What is it and how does it affects the body?

What is caffeine?

Caffeine is a natural stimulant that increases the activity of the brain, nervous system and the circulation of chemicals such as cortisol and adrenaline in the body. (1) It is found naturally in the leaves and fruits of some plants and is often found in: coffee, black and green tea, cocoa, cola-type soft drinks and energy drinks. (2) (3)

In addition to natural caffeine, there is synthetic, which is added to some medicines, foods and beverages. For example, some painkillers, cold medicines, and over-the-counter medicines contain synthetic caffeine. (4) They are also often used to treat headaches and migraines. (3)

The safe daily intake of caffeine for adults is 400mg. For pregnant women or those trying to conceive or breastfeed, the daily intake should not exceed 200mg. In any case, however, the contribution of the doctor is necessary. For children and adolescents it is best to avoid caffeine use. (3)

Who should limit or avoid caffeine consumption?

There are some people who have various health problems when consuming a large or even small amount of caffeine. So people who have (4):

• Sleep Disorders (Insomnia)
• Migraines or chronic headaches
• Anxiety
• Arrhythmias or palpitations
• High blood pressure
• Glaucoma
• Epilepsy
• Irritable Bowel Syndrome
• Weak bones

It is advisable to limit or avoid caffeine and products that contain it. Also as we mentioned before pregnant, breastfeeding or women trying to get pregnant, it would be good to avoid caffeine. (3)

What is the effect of caffeine on our health?

1. Central Nervous System

Caffeine has the ability to block the adenosine molecule that signals the brain. This causes a relative increase in other signaling molecules, such as dopamine and norepinephrine. This change in brain messages is believed to benefit your mood and brain function. (1)

Studies have shown that consuming 2-3 cups of caffeinated coffee a day has been shown to improve mood and reduce the risk of depression by 13%. (5)

Consuming also 3-5 cups of coffee a day or more than 3 cups of tea a day can also reduce the risk of brain diseases such as Alzheimer’s and Parkinson’s by 28-60%. (6)

In some people, however, abrupt cessation of caffeine can cause tremors. Although rare, excessive caffeine intake may occur. In this case, the function of the central nervous system is affected and vomiting, confusion and hallucinations can be caused. (7)

2. Migraines

Whether it is severe headaches or migraines, caffeine can help. That is why it is an ingredient in many popular analgesics. It can make them up to 40% more effective. Sometimes you can relieve the pain just by consuming a cup of coffee. (17)

3. Digestive system

Caffeine increases the amount of acids in the stomach and in some cases can cause heartburn. When more caffeine is taken in than the allowable dose, it is processed in the liver and excreted in the urine, because it can not be stored in the body. (2) This is why some people have an increased need to urinate after consuming caffeine. However, people with stomach problems, reflux or ulcers should avoid it and consult their doctor better. (4)

4. Diabetes and heart disease

Consumption of caffeine within the permissible limits can help prevent diabetes and reduce the incidence of heart disease. (1) More specifically, some studies have shown that regular coffee consumption can be associated with a reduced incidence of type 2 diabetes. (8) A review even concluded that coffee drinkers had up to a 29% lower risk of developing type 2 diabetes. (12)

Caffeine can also slightly increase blood pressure in some people, but the effect is small and tends to weaken in most people when they consume coffee regularly. But this does not happen in people who have issues with arrhythmias or palpitations. In these cases the effect of caffeine is obvious. (1) (8)

Research has shown that men and women who consumed 1-4 cups of coffee a day (100-140mg caffeine) had a 16-18% lower risk of heart disease. (9) Another study also showed that consuming 2-4 cups of coffee or green tea a day is associated with a 14-20% lower risk of stroke. (10) (11)

5. Liver

Interestingly, many studies have shown that caffeine can contribute to the health of the liver and protect it from various diseases. (4) More specifically, one study found that consuming more than two cups of coffee a day was associated with lower rates of liver scarring. (13)

Another study showed that the higher the consumption of coffee (it did not always exceed 400mg per day), the lower the risk of death from chronic liver disease. Consumption of one cup of coffee per day was associated with 15% lower risk, while consumption of four cups per day was associated with 71% lower risk. (14)

6. Athletic performance

Taking caffeine by mouth seems to increase physical strength and endurance and can delay fatigue during exercise. It is used as an ergogenic aid by athletes who want to improve performance and increase energy levels. (15) However, consuming more than 800 mg of caffeine daily (6-8 cups) may lead to higher caffeine levels than those allowed by the National Athletic Association (NCAA). (2)

Usually, before long and tiring workouts and competitions, many athletes prefer to consume “energy drinks” or liquid preparations that in addition to carbohydrates, which are necessary for the proper and maximum function of muscles, also contain caffeine. (4)

What are the side effects of caffeine?

As shown above, consuming caffeine daily can bring several health benefits, but in case of excessive consumption can cause various health problems. So what are the side effects that indicate we have consumed more than the allowed amount? (3) (4)

• Intense and persistent headache
• Sleep disorders and mainly insomnia
• Intense nerves and reactivity
• Stomach aches
• Frequent urination and inability to control urination
• Increased heart rate for a long time and with increased frequency of occurrence
• Dehydration
• Dizziness, trembling and heavy sweating
• Muscle pain
• Dependence and need for coffee consumption in cases where we need energy

Which foods contain caffeine?

Many foods contain a small amount of caffeine, but most are unaware of it. Below are some examples of foods or food ingredients or drinks that contain caffeine. Some foods:

• Green or black tea
• Energy drink
• Chocolate products
• Soft drinks
• Cereal bars
• Ice creams
• Protein drinks
• Some cereals
• Guarana

Each type of coffee contains a different amount of caffeine. The following is the caffeine content of the most popular types of coffee (16):

• Instant coffee: 80-120mg per 250ml
• Drop or filter coffee: 150-240mg per 250ml
• Espresso or latte coffee: 105-110mg per 250ml
• Decaffeinated coffee: 2-6mg per 250ml
• Greek coffee: 50mg per 60ml
• Filter coffee: 145mg per 200ml

Summarizing all the above it is obvious that caffeine can greatly benefit human health. However, consuming an overdose can have negative effects on the body, even in people who are healthy. But especially for people with health problems, the doctor’s contribution is necessary for the recommended daily intake of caffeine, in order not to aggravate the condition.

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