Did you know around 1.6 billion cups of coffee are consumed every day globally, making it the second-most popular beverage after water? Caffeine, a widely consumed stimulant, comes with both positive and negative impacts on the human body. Its main effect is on the brain as it stimulates the brain by blocking the effects of the neurotransmitter adenosine. We spoke to Edwina Raj, Head of Services, Clinical Nutrition and Dietetics, Aster CMI Hospital, Bengaluru, who explained caffeine, its sources, and balancing the benefits and risks.
Sources of Caffeine
Raj said, “Caffeine is found in a variety of sources, such as coffee, tea, green tea, chocolates, energy drinks, medicines, sports supplements, and soft drinks. It’s known for its ability to increase alertness, focus, mood, performance, and combat fatigue.”
Caffeine Absorption and Individual Variation
Raj informed, “Once consumed, caffeine is rapidly absorbed into the bloodstream, and its metabolism varies from person to person. It can enhance exercise performance and coordination while reducing pain perception. Also, caffeine boosts metabolism, aiding in weight management.” She added that regular caffeine intake, often through coffee, may lower the risk of neurodegenerative diseases like Parkinson’s and Alzheimer’s, as well as prevent memory decline during ageing.
Also Read: How To Get More Energy Without Caffeine
Balancing the Benefits and Risks
The question of whether caffeine is good or bad isn’t straightforward. Raj said, “The effects of caffeine can be both beneficial and harmful. It largely depends on individual factors such as sensitivity, tolerance, and health conditions.” Hence, it’s important to consider safe limits and individual responses. Genetic differences contribute to the rate at which caffeine is metabolised, leading to variations in how people experience its effects. High doses of caffeine can lead to symptoms like jitteriness, insomnia, gastrointestinal issues, increased heart rate, blood pressure, and dehydration.
Recommended Consumption and Risks
Raj said, “The recommended caffeine intake is up to 400 mg, which is equivalent to about 4-5 cups. It’s crucial to note that responses to caffeine vary, making it necessary to exercise caution. Higher caffeine doses are strongly discouraged during pregnancy, and in children, it can hinder iron absorption and increase the risk of depression and anxiety.”
A study conducted by researchers from the National Institutes of Health revealed that pregnant women who consumed caffeine equivalent to even half a cup of coffee daily had infants with slightly smaller sizes compared to those who avoided caffeinated drinks. The study identified similar trends in reduced dimensions and lean body mass for babies whose mothers consumed less than the recommended 200 milligrams of caffeine per day, approximately equivalent to two cups of coffee, which is believed to elevate foetal risks. Infants born with smaller sizes are potentially more susceptible to developing obesity, heart conditions, and diabetes in their later years.
Also Read: The Effects Of Coffee On Kidneys: Separating Fact From Fiction
Understanding Caffeine Content
Caffeine content varies in different sources. For instance, a cup of brewed coffee contains about 80-150mg, while a large café coffee can have 250-350mg. Soft drinks and energy drinks typically contain 40-90 mg of caffeine.
Bottomline
Raj concluded, “Caffeine’s effects on the body are multifaceted. While it offers benefits, such as improved alertness, focus, and metabolism, it also presents risks like insomnia, anxiety, and increased heart rate. It’s advisable to be mindful of the amount of caffeine you consume and make informed decisions about its inclusion in your diet. Remember, moderation is key to enjoying the benefits of caffeine without compromising your health.”
Disclaimer
The information in this article is shared by an expert and is for informational purposes only. Hence, we advise you to consult with your expert before making any changes to your diet, especially if you are dealing with any health issue.
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