In the UK, approximately 98 million cups of coffee are consumed every day. It’s one of the most pored-over drinks on the planet, prescribing focus and performance, as well as routine and ritual. And with the past decade observing an uprising of a now coined ‘cafe culture’ – independents, global chains, supermarkets, petrol stations – our high streets, as well as our lifestyles, have succumbed to the gratification of a readily-accessible caffeine fix.
But what does caffeine actually do for you? We know it can help wake you up and energise you, but do we know what it does to our bodies – and how much is too much?
What Is Caffeine?
Caffeine is a natural stimulant. It stimulates the brain and central nervous system, in addition to increasing the circulation of chemicals, such as cortisol. Caffeine is commonly found in tea, coffee and cacao plants.
Effects Of Caffeine On Your Body
The effects of caffeine may start even before your first sip. Just inhaling coffee can improve quality and speed of memory, as well as stimulating alertness. Once consumed, caffeine is absorbed into the bloodstream from your gut, before travelling to your liver and other bodily organs once broken down – the brain being the most susceptible.
Once in the brain, caffeine binds itself to adenosine, a neurotransmitter that relaxes the brain. Once bound, caffeine blocks its receptors to reduce tiredness and increase alertness. Without caffeine, levels of adenosine would steadily rise throughout the day, causing tiredness and fatigue.
Caffeine typically exerts its effects quickly. The effects of caffeine can take as little as five to thirty minutes to take effect, and can last up to 12 hours. But normally, the effects of caffeine are short-term.
The Health Benefits Of Caffeine
In addition to brain function, low-to-moderate caffeine consumption can exert a positive effect across a number of bodily functions and organs:
- Mood: low (~50 – 250 mg) to moderate doses (~250 – 400 mg) of caffeine can positively impact an individual’s overall mood and behaviour, such as increased energy, sociability and self-confidence.
- Performance: caffeine can exert a positive effect on neural mechanisms that trigger physiological reactions that contribute to a significant improvement on endurance and exercise capacity.
- Neurodegenerative Diseases: extensive findings have provided positive correlation between caffeine intake and the reduced risk or delay of neurodegenerative diseases, such as Alzheimer’s and Parkinson’s.
- Liver Diseases: research suggests an inverse association between coffee consumption and liver cancer, with overall caffeine in-take relating to lower incidences of long-term liver diseases.
Differences Between Natural Caffeine and Synthetic Caffeine
The chemical structure of natural caffeine and synthetic caffeine are indistinguishable. And although there are similarities, differences are most prevalent in areas such as absorption rates, concentration, and cost of production.
Natural Caffeine
Foods and beverages containing caffeine are typically richer in other nutrients and beneficial compounds. For example, coffee contains several B vitamins, as well as magnesium, potassium and phosphorus (great for growth, maintenance and repair). In comparison, fizzy drinks, including energy drinks, offer little-to-no nutrients.
Natural Caffeine is only found in the following:
- Coffee: espresso, filtered coffee
- Tea: black, green, matcha, white
- Cocoa: chocolate, hot chocolate
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Synthetic Caffeine
Synthetic caffeine was first produced – or ‘synthesised’ – in the 1800s, and still to-date, many consumers are unable to identify where the caffeine in their food or drink comes from – or even aware that this version of caffeine exists.
One of the main differences between natural caffeine and synthetic caffeine is that the synthesised version is cheaper to produce. As a result, it is commonly – and widely – found in bottled beverages, including soft drinks and energy drinks.
A further difference is the concentration and the absorption rate through the digestive system. This is much higher and faster when compared to natural caffeine, providing a quicker spike and subsequently, a quicker (and bigger) crash.
When taking a closer look, the molecular levels in both versions of caffeine are indistinguishable, but it is the way that synthetic caffeine is produced that raises concerns. Throughout the process, synthetic caffeine undergoes many steps when converting it from its original state as ammonia. During its synthesis, the caffeine is repeatedly exposed to a number of harsh chemicals, including methylene chloride and ethyl acetate.
Sounds scary, right? But not all synthetic caffeine is harmful. Consuming small amounts (400mg per day) has been concluded as safe. But the sad reality is, many individuals are unknowingly consuming it.
Caffeine: Daily Allowance
If you’re over the age of 18, the safe daily amount of caffeine of 400mg per day (equivalent to four or five cups of coffee). If you’re pregnant or breastfeeding, the amount is halved to 200mg per day.
For children and teenagers, the recommended safe limit is 3mg of caffeine per kg body weight.
Examples of approximate caffeine content:
- an espresso (60ml): 80mg caffeine
- a cup of black tea (220ml): 50mg caffeine
- an energy drink (250ml): 80mg caffeine
- a bar of milk chocolate (50g): 10mg caffeine
Anything that exceeds the above-recommended safety guidelines is deemed dangerous with negative effects.
Symptoms Of Caffeine Overdose
Common symptoms of consuming too much caffeine include:
- Headache
- Nervousness
- Irritability
- Rapid heart rate
- Tremors or shaking
Prolonged consumption of caffeine may, over time, develop further symptoms such as: addiction and dependency, high blood pressure, fatigue, digestive issues, and frequent urination (or sense of urgency).
Conclusion
Coffee, and caffeine in general, is one of nature’s gifts – it helps us to be efficient, faster, and more confident in what we’re doing. This is true, but the next time you read ‘caffeine’ on a food or beverage label, ask yourself – where did it come from?
Caffeine is addictive, it’s a drug – this is not new – but it’s essential to regulate your intake, listen to your body, and more importantly, know exactly what type of caffeine is in your food or drink. There is little evidence that cutting out coffee (or caffeine) is beneficial to your health; as outlined above, properties of natural caffeine can support protective health and optimal wellbeing. But the bottom line is, opting for natural sources over synthetic ones remains a better option.
Sources:
‘Coffee Consumption’: https://britishcoffeeassociation.org/coffee-consumption/ [accessed: 24/07/2024]
‘Effect of one time coffee fragrance inhalation on working memory, mood, and salivary cortisol level in healthy young volunteers: a randomized placebo controlled trial’: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6881620 [accessed: 24/07/2024]
‘Caffeine Consumption through Coffee: Content in the Beverage, Metabolism, Health Benefits and Risks‘: https://www.mdpi.com/2306-5710/5/2/37 [accessed 24/07/2024]
‘Natural vs. Synthetic Caffeine: What Foods Naturally Contain Caffeine?: https://www.healthline.com/nutrition/natural-caffeine#natural-sources [accessed: 25/07/2024]
‘How caffeine affects your body’: https://www.bupa.co.uk/newsroom/ourviews/how-caffeine-affects-body [accessed: 25/07/2024]
‘Caffeine: How much is too much?’: https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/caffeine/art-20045678 [accessed: 25/07/2024]
Nawrot, P.; Jordan, S.; Eastwood, J.; Rotstein, J.; Hugenholtz, A.; Feeley, M. Effects of caffeine on human health. Food Addit. Contam. 2003, 20, 1–30 [accessed online: 24/07/2024]
Eskelinen, M.H.; Ngandu, T.; Tuomilehto, J.; Soininena, H.; Kivipelto, M.J. Midlife coffee and tea drinking and the risk of late-life dementia: A population-based CAIDE study. J. Alzheimers Dis. 2009, 16, 85–91 [accessed online: 24/07/2024]
Larsson, S.C.; Wolk, A. Coffee consumption and risk of liver cancer: A meta-analysis. Gastroenterology 2007, 132, 1740–1745 [accessed online: 24/07/2024]
