Most, I myself included, the morning begins with one Coupling of coffee. Or more specifically a cup of caffeine. Some people even have a second or third cup when the clock strikes noon to drive them through the rest of the day. But between Sips, maybe you wonder: Is caffeine bad for you?
In short, no. “Caffeine can be” good “for you when consumed with dimensions because it provides clear benefits, such as improved focus, improved physical performance and potential protection against certain diseases, but excessive intake or sensitivity can lead to negative side effects such as anxiety, Sleep disorderAnd addiction, ”says Shoshana Hungary, MD.
But how much caffeine is necessary for you to get money on these benefits? And how much can you have before it becomes dangerous? Here is what experts have to say.
Experts displayed in this article:
Shoshana UngerleiderMD, is a board -certified physician and founder of the End Well Foundation.
Aderret Dana HighRD, is a registered dietician and founder of food with nature.
What is caffeine?
Caffeine is a naturally occurring stimulant found in various plants, such as coffee beans, tea leaves (including black, green, white and match tea types) and cocoa skis, says Dr. Ungerleider. “In its pure form, caffeine is a white, bitter tasting powder that acts as a stimulant in the central nervous system, as it works by blocking adenosine, a brain chemical such as promotes sleepwhich results in increased alertness, focus and reduced fatigue. “
The stimulant is not a nutrient, so caffeine itself has no calories, fat, protein, vitamins or minerals, says Dr. Ungerleider. Instead, the exact nutritional information for caffeine comes to the form in which it is consumed.
Coffee and tea are the most common for a caffeine fix, but that is also Available in sodaThe Energy drinksAnd energy bars. In addition, some medicines and supplements, including painkillers and cold drugs, contains caffeine because adenosine receptors are involved in pain control, says Dr. Ungerleider.
Is caffeine good for you?
When consumed by dimensions, caffeine can offer several remarkable health benefits. One of its main advantages is Improved alertness and cognitive functionSays Dr. Ungerleider. “By stimulating the central nervous system, caffeine improves mental focus, increases short -term alertness and improves the total cognitive performance.”
Caffeine also shows neuro -shooting effects, as regular coffee consumption has been linked to a reduced risk of neurodegenerative diseases such as Alzheimer’s and Parkinson’s diseaseSays Dr. Ungerleider. A 2021 study Even found that higher coffee consumption was associated with a slower cognitive decline in executive function and attention. In the case of other caffeine sources, New research Shows it Green and black tea consumption Significantly reduces the risk of dementia.
Similarly, moderate caffeine intake has been bound to life span, with Studies Shows a correlation between coffee consumption and a lower risk of premature death. Coffeein, especially from coffee, has also been connected to one lower risk of chronic liver diseaseincluding liver cancer, Dr. Ungerleider. In addition, the antioxidants help in caffeine sources such as coffee and tea to protect cells from oxidative stress (A physical condition that happens when your antioxidant levels are low), and avoiding stress helping to prevent the development of chronic illness and aging, says Aderet Dana Hoch, RD.
Caffeine can also give Sports performance One leg up by increasing adrenaline levels, which not only improves endurance but also reduces the perceived effort, says Dr. Ungerleider.
Finally, it is worth noting the source of caffeine does not significantly change its effects or potential health benefits, says Dr. Ungerleider. Instead, the “best” type of caffeine comes to the extra benefits that a source has to offer. For example, green tea contains antioxidants that provide a variety of benefits such as improved brain function, better heart health and reduced inflammation, while caffeine from soda has little nutritional value.
How much caffeine should you drink a day?
For most healthy adults, consumption of up to 400 mg of caffeine per day is considered safe, says Dr. Ungerleider. This corresponds to about four 8-ounce copper brewed coffee, eight 8 ounce copper tea or two 16-ounce energy drinks, depending on the brand.
However, pregnant Should limit their caffeine intake to 200 to 300 mg per day, even if you always have to talk to your doctor before making any diet changes, says Hoch. As a reference, a typical 8-ounce cup of coffee contains about 95 mg of caffeine, while tea generally has 30 to 50 mg per 8 ounce cup.
As I said, Dr. Hungerleider that everyone’s tolerance to caffeine is different, so you should adjust your consumption accordingly, as too much can lead to unpleasant side effects.
Side effects of caffeine
Caffeine can have negative effects on the body, especially when consumed in abundance, where the primary issue is sleep disorder. “By blocking adenosine, a brain chemical that promotes relaxation, caffeine can delay the ability to fall asleep and reduce total sleep quality, especially if it is consumed later in the day,” says Dr. Ungerleider. As a result, it is best to avoid caffeine at least five hours before bed.
Another unpleasant side effect: anxiety and jitters. “Caffeine increases adrenaline levels, which can cause restlessness, increased anxiety and shaky,” explains Dr. Ungerleider. Some people are more sensitive to caffeine than others, but those with Anxiety disorders Can benefit from reducing their consumption to reduce the risk of aggravated symptoms, Hoch adds.
The release of adrenaline also increases your heart rate and blood pressure, so everyone with an arrhythmia, underlying heart diseaseOr high blood pressure should avoid caffeine without talking to his doctor, says Hoch. In high doses, caffeine can even cause heart palpitations or irregular heartbeats, Dr. Ungerleider.
“When caffeine is consumed as coffee, the acidic nature can increase stomach acid production, causing Acid reflux And gastrointestinal discomfort, says Hoch. This is especially common when coffee is consumed on an empty stomach, she adds. Note only other caffeine sources such as tea that usually do not have this effect because they are less sour.
You also want to make sure you drink six to eight glasses of water a day (About 64 ounces) In addition to coffee or tea, as caffeine is a diuretic – it increases the production of urine and can cause dehydration, says Hoch.
In addition, caffeine is an addictive substance, so over time regular use can lead to addiction and withdrawal, says Dr. Ungerleider. “Those who consume caffeine may daily experience symptoms such as headaches, fatigue and irritability when they suddenly stop or reduce their intake.”
So is caffeine bad for you?
Caffeine is not in itself good or bad for you, says Hoch. “It has its advantages and risks, but as anything, caffeine should be consciously consumed, safely and with dimensions.”
Dr. Hungerleider agrees to note that for most people, moderate caffeine consumption can be part of a healthy lifestyle – especially when they come from drinks such as coffee and green tea. “The key is balance, awareness of individual tolerance and conscious consumption.”
Andi Breitowich is a Chicago-based freelance writer and degree from Emory University and Northwestern University’s Medill School of Journalism. Her work has appeared in PS, Women’s Health, Cosmopolitan and elsewhere.
