Morning coffees, afternoon tea breaks, all-nighter-fuelling energy drinks: caffeine is a huge part of our daily lives. But is caffeine actually good for us? As one of the most commonly used ingredients in the world, there’s been no lack of research done on the potential health benefits or detriments of caffeine. With so much information out there, it can be hard to rifle through it and find concrete answers – so we’re here to set the record straight. Read on to learn the latest on caffeine and your health.
What is caffeine?
Caffeine is a natural chemical containing stimulant effects, found in coffee beans, tea leaves and even cacao pods – we’ve actually wrote a blog about the different types of caffeine if you’re interested. It works by stimulating your central nervous system, blocking the adenosine receptors in your brain that make you feel tired, and people have been benefiting from its energy-giving properties for thousands of years. Now, 80% of the global population consume a caffeinated product every single day, and more and more varieties of caffeinated soft drinks are being released – so we should really know what it’s doing to our bodies.
Is caffeine safe?
Caffeine has some very useful effects, which we’ll get onto later. However, there are some downsides to having too much. As with everything, moderation is key with caffeine, and the research shows that for the majority of people, it is very safe if you don’t consistently go over the daily recommended intake. The consensus from various health guidelines on this is to not exceed 400 mg a day: that’s about four coffee’s worth – however caffeine content can vary depending on where you get your coffee from. Usually, if someone is experiencing negative side effects from caffeine, this is due to overconsumption or a particular sensitivity to it, not from the caffeine itself. So, long story short, it’s perfectly safe – and actually has some surprising health benefits if consumed in the recommended amounts.
The benefits of caffeine
The most well-known benefit of caffeine is how it can ‘wake you up’, and many of us enjoy a caffeinated drink first thing in the morning to kick off our day. Our Protein Coffee Coolers do this amazingly (and give you a protein boost at the same time, win-win!), but did you know there are other positive effects it could be having on your body?
A mental boost
As well as waking you up, caffeine also enhances your focus and concentration, making it the perfect partner for working or studying.
A mood lifter
Caffeine has been shown to improve your mood, and even has the potential to reduce the risk of depression.
A disease fighter
Research has shown that caffeine (specifically, coffee) has been shown to potentially reduce the risk of many diseases, including heart disease, cirrhosis, multiple sclerosis, Alzheimer’s and even diabetes.
A metabolism booster
The effects of caffeine have an added bonus of increasing your metabolism by up to 11%, and fat burning by up to 13%.
A performance improver
Caffeine is consistently shown in the scientific literature to improve exercise performance, both in endurance and high intensity exercise.
How much caffeine is in my drink?
So the recommended maximum daily intake of caffeine is 400 mg a day, but what does this actually mean? To help, we’ve compiled a list of the most common caffeinated beverages (and one bonus food item) and their caffeine content. You do the maths.
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- Coffee: 95-200 mg per cup
- Tea: 20-70 mg per cup
- Energy drinks: 70-150 mg per serving
- Soft drinks: 30-60 mg per can
- Dark chocolate: 20 mg per ounce
With shop-bought drinks, the label will always tell you how much caffeine is inside if you want to be sure on what you’re consuming, however this can be more difficult to determine when buying a coffee from your favourite coffee shop.
The potential downsides of caffeine
As with most things, moderation is key when it comes to caffeine and there are some potential downsides that can come with consuming over the maximum recommended dose. Jitters, insomnia, anxiety and heart palpitations can all be brought on when you drink too much of a caffeinated beverage, which can have an effect on your overall happiness and health. It can also cause headaches and high blood pressure in some individuals. Additionally, some people are particularly sensitive to caffeine, even in small amounts, so these side effects can happen much more easily.
It’s also important to be aware of caffeine dependence – especially if you’re one of the people who consumes a few cups a day. Withdrawal symptoms like headaches or irritability can happen if you are dependent and try to go cold turkey, so we’d recommend lowering your intake slowly.
Some special caffeine considerations
Caffeine is not recommended for everyone. Pregnant women should limit their intake as much as possible and additionally, caffeine can interact negatively with certain medications, like muscle relaxants or antidepressants. If you’re not sure whether you can or can’t take caffeine, we recommend you speak to your GP – it’s better to be safe!
Conclusion
Caffeine can have some great benefits for your daily life and long term health – as long as it’s consumed in moderation. It’s important to listen to your body and understand the effects it has on you personally, adjusting your intake to find the best results for your tolerance and lifestyle.
References
What is caffeine, and is it good or bad for health? | Healthline
Caffeine: uses, side effects and more | Web MD
Caffeine: how much is too much? | Mayo Clinic