Caffeine is a psychoactive substance that naturally exists in coffee. Manufacturers also use it in a variety of sodas and energy drinks. It is a socially acceptable substance. But the evidence is in conflict with its efficacy and long-term impact. But like every other substance, caffeine can have some health benefits or side effects. Let’s find out how.
Also, a 2019 study of university students showed that people who drink caffeine have an average consumption of around 173 milligrams per day (mg/day). Hence, this is a moderate intake of caffeine. Furthermore, many studies have shown that modest intake can promote various health benefits. These include a lower risk of some cancers, brain diseases, and liver problems.
However, the consumption of caffeine carries a variety of risks. Too much drinking can also lead to adverse consequences.
In this article, we describe the potential health benefits and adverse side effects of caffeine.
Benefits Of Caffeine
Caffeine may have some health benefits.
1. Weight loss
Caffeine may increase weight loss or prevent weight gain, possibly by:
- Suppressing appetite and temporarily decreasing the desire to eat
- Stimulating thermogenesis so that the body generates more heat and energy from digesting food
Weight loss products that are promoted as thermogenic may contain caffeine and ephedra. Research has not confirmed long-term consequences.
2. Alertness
A 75 mg serving of caffeine may enhance alertness. And a 160 to 600 mg dosage may boost mental alertness, speed of reasoning, and memory.
Caffeine, however, is not a substitute for sleep.
3. Sport Performance
Caffeine can enhance physical performance during endurance workouts.
The European Food Safety Agency (EFSA) recognizes that caffeine can improve stamina efficiency, stamina capacity and reduce perceived exertion. However, effects on short-term, high-intensity exercise remain inconclusive.
4. Brain Function
Caffeine activates the brain’s adenosine receptors. Coffee also includes polyphenol antioxidants, which also act in several pathways.
Studies have suggested that drinking coffee can help improve some thinking skills. It can also slow down the mental decline that comes with age. More research is needed, however, to confirm this.
5. Alzheimer’s and Parkinson’s Disease
Research has shown that lifelong intake of caffeine will reduce the risk of Alzheimer’s disease. Studies have also indicated that people with higher coffee intake are at lower risk for Parkinson’s disease.
6. Memory
Research by Johns Hopkins University shows that a dosage of caffeine after learning will boost long-term memory.
7. Eyelid Spasm
There is some evidence that caffeine can help protect people from eye disorders such as blepharospasm. This disorder, caused by abnormal brain activity, keeps people blinking incessantly. It can even leave them functionally blind.
8. Skin Cancer
Some scientists have indicated that caffeine may protect against certain skin cancers.
One team found that caffeine added directly to mice’s skin helps prevent toxic ultraviolet (UV) light from causing skin cancer.
Others connected the consumption of three cups of coffee a day with a 21 percent lower risk of developing basal cell carcinoma in women and a 10 percent lower risk in men than consuming less than one cup a month.
Mouth, Throat, and Other Cancers
In a survey of 968,432 men and women, people who consumed more than 4 cups of coffee a day had a 49 percent lower risk of death from oral cancer relative to those who drank no coffee at all or just an occasional cup.
Some Possible Cancer-related Advantages Include:
- Lower risk of endometrial cancer
- Protection from cancer of the head and neck
- Protection against recurrence of breast cancer
10. Stroke
Data for 34,670 women in Sweden with no history of cardiovascular disease showed that women who consumed more than one cup of coffee a day had a 22 to 25 percent lower risk of stroke relative to women who drank less. So, a low to no coffee drink appeared to be associated with an increased risk of stroke.
Risks Or Side Effects Of Caffeine
Many of the published research on caffeine shows that it is beneficial in moderation. Some studies, however, highlight the potentially adverse effects of caffeine.
1. Depression
A high intake of caffeine can worsen symptoms of anxiety and depression.
Research released in 2016 showed that 234 middle school students in Korea have higher intakes of caffeine due to higher weight, lower academic achievement, and a higher risk of severe depression.
It is uncertain whether caffeine leads to depression, which causes people to drink more caffeine.
2. Blood Sugar
People with type 2 diabetes say that their blood glucose levels increase after they drink caffeine. There has been some evidence that caffeine can inhibit the action of insulin.
3. Pregnancy
Studies have suggested that approximately three cups of coffee per day, may contribute to:
- Pregnancy loss
- Delayed fetal development
- An abnormal rhythm of the fetal heart
According to the National Institutes of Health (NIH), weeks before pregnancy are also counted. Data shows that if all parents eat more than two caffeine drinks a day in the weeks before they conceive, a pregnancy loss may be more likely.
Women should restrict their intake of caffeine to 200 mg or less during pregnancy.
4. Fertility
Some evidence shows that caffeine can reduce muscle activity in the fallopian tubes. They carry eggs from the ovaries to the womb.
This may mean that caffeine reduces the chances of a woman getting pregnant by around 27 percent.
5. Breast-Feeding
In small amounts, caffeine passes into breast milk and may build up in a nursing infant. Children whose mothers drink large amounts of caffeine can be jittery and have trouble sleeping.
6. Gout
Additional intake of caffeine may trigger a gout attack in persons with a condition.
Drinking six or more coffee beverages in 24 hours has been linked with an increase in the risk of recurrent gout attacks.
7. Incontinence
A study of 1,356 women found that those with an intake of 329 mg of caffeine per day, equivalent to about three or more cups of coffee, had a 70 percent higher chance of having problems with the bladder.
8. Insomnia
Having caffeine 3 or even 6 hours before bedtime can seriously disrupt sleep. Caffeine can reduce objectively measured total sleep time by more than 1 hour up to 6 hours.
9. Headaches
A population-based study has found that dietary and medicinal caffeine consumption can be a moderate risk factor for chronic daily headaches, regardless of the form of headache.
10. Menopause
A study published in Menopause found that women who used caffeine during Menopause were more likely to have hot flashes and night sweats.
The Bottom Line: Health Benefits Vs Side Effects Of Caffeine
It appears that moderate levels of caffeine are not harmful. And mild caffeine consumption will offer health benefits. The FDA advises an intake of no more than 400 mg a day.
However, The Impact Will Vary Depending On:
- The amount taken
- The age
- Sex
- The sensitivity of the person to the consequences
- Any medications or supplements they may take
Pure caffeine can be life-threatening or dangerous and you should avoid it.
The recent trend of adding caffeine to foods such as gum and ice cream remains a concern. Anyone wanting to give up caffeine should reduce caffeine volume over a few days.
