The pros and cons of caffeine consumption

CAFFEINE IS ONE OF THE MOST WIDELY CONSUMED PSYCHOACTIVE SUBSTANCES IN THE WORLD. IT IS FOUND IN A VARIETY OF FOOD AND BEVERAGES, INCLUDING COFFEE, TEA, ENERGY DRINKS, AND CHOCOLATE. WHILE CAFFEINE HAS BEEN SHOWN TO HAVE SOME HEALTH BENEFITS, EXCESSIVE CONSUMPTION CAN ALSO HAVE NEGATIVE EFFECTS ON THE BODY. IN THIS ARTICLE, WE EXPLORE THE BENEFITS AND RISKS OF CAFFEINE CONSUMPTION AND PROVIDE TIPS ON HOW TO SAFELY ENJOY CAFFEINE.

How does it work?

Caffeine works by blocking the action of adenosine, a chemical that promotes sleep and suppresses arousal. Therefore, caffeine promotes wakefulness and alertness, making it a popular choice for people who need to stay focussed and awake. It impacts us by affecting our central nervous system, which is responsible for controlling various bodily functions such as heart rate, blood pressure, and respiration. Once consumed, caffeine is rapidly absorbed into the bloodstream and can reach peak levels in the blood within 30 to 60 minutes.1

Benefits of caffeine

Caffeine is a central nervous system stimulant that can help to increase alertness and reduce fatigue.2 This is why many people consume caffeine in the morning to help them wake up and stay focussed throughout the day. Caffeine can also improve physical performance by increasing endurance and reducing perceived exertion during exercise. In addition, caffeine has been shown to improve cognitive function, including memory, attention, and reaction time.

Caffeine has also been associated with a lower risk of certain diseases, such as Parkinson's disease and liver cancer.3 One study found that regular caffeine consumption was associated with a 31% lower risk of Parkinson's disease in men and a 24% lower risk in women.3 Another study found that higher caffeine intake was associated with a lower risk of liver cancer.4

Risks of caffeine

While caffeine can have some health benefits, excessive consumption can also have negative effects on the body. Consuming too much caffeine can lead to anxiety, nervousness, and insomnia.3 It can also cause gastrointestinal issues, such as stomach pain, nausea, and diarrhoea. In addition, excessive caffeine consumption can lead to dehydration, as caffeine is a diuretic that increases urine output.

Caffeine can also interact with certain medications and supplements, such as blood thinners, antibiotics, and antidepressants. It is important to talk to your healthcare provider if you are taking any medications or supplements and are concerned about how caffeine may interact with them. Consuming caffeine during pregnancy can also have negative effects on the developing foetus.3 High levels of caffeine consumption have been associated with an increased risk of miscarriage, premature birth, and low birth weight. It is recommended that pregnant women limit their caffeine consumption to no more than 200 milligrams per day, which is roughly equivalent to one 350ml cup of coffee.

Tips for safe caffeine consumption

If you enjoy caffeine, there are ways to consume it safely and responsibly.5 Here are some tips to help you enjoy caffeine without negative effects:

• Know your limits: Everyone has a different tolerance for caffeine. Pay attention to how your body responds to caffeine and adjust your consumption accordingly. If you notice negative effects such as anxiety, nervousness, or insomnia, consider reducing your caffeine consumption.

• Choose your sources wisely: Caffeine is found in a variety of foods and beverages, but some sources are higher in caffeine than others. Coffee and energy drinks, for example, can contain much higher levels of caffeine than tea or chocolate. Be mindful of the caffeine content in the foods and beverages you consume.

• Time your consumption: Caffeine can have a half-life of several hours, which means that it can stay in your system for a long time. If you consume caffeine late in the day, it can interfere with your sleep. Try to avoid consuming caffeine within several hours of bedtime to ensure a good night's sleep.

• Stay hydrated: Caffeine is a diuretic, which means that it can increase urine output and lead to dehydration. Make sure to drink plenty of water and other hydrating fluids throughout the day, especially if you consume caffeine.

• Talk to your healthcare provider: If you have any concerns about your caffeine consumption or how it may be affecting your health, talk to your healthcare provider. They can provide guidance on safe caffeine consumption and help you manage any potential negative effects of caffeine.

• Consider alternatives: If you find that caffeine is negatively affecting your health or you want to reduce your consumption, consider alternative ways to boost your energy and focus. Exercise, getting enough sleep, and staying hydrated can all help to improve your energy levels and cognitive function.

• Don't rely on caffeine to mask underlying health issues: If you find that you need caffeine to get through the day, it may be a sign of an underlying health issue such as sleep deprivation or a thyroid disorder. Rather than relying on caffeine to mask these issues, seek medical advice to address the root cause.6

Caffeine is a widely consumed substance that can have both positive and negative effects on the body. While caffeine can help to improve alertness, cognitive function, and physical performance, excessive consumption can lead to negative effects such as anxiety, insomnia, and dehydration. To enjoy caffeine safely and responsibly, it is important to know your limits, choose your sources wisely, time your consumption, stay hydrated, and talk to your healthcare provider if you have any concerns.

1Pharmacology of Caffeine: https://www.ncbi.nlm.nih.gov/books/NBK223808/

2Coffee: https://www.hsph.harvard.edu/nutritionsource/food-features/coffee/

3The effect of caffeine on the risk and progression of Parkinson’s disease: https://www. ncbi.nlm.nih.gov/pmc/articles/PMC7353179/

4Coffee consumption and risk of hepatocellular carcinoma and intrahepatic cholangiocarcinoma by sex: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4576990/

5Caffeine: https://adf.org.au/drug-facts/caffeine/

6Fatigue: https://www.healthdirect.gov.au/fatigue