Whether it’s your morning cup of coffee or an energy drink in the afternoon, many people consume caffeine on the daily. In addition to the obvious benefits of increased energy and alertness that caffeine provides, consuming this natural stimulant has some pros and cons that are not always so conspicuous.
For starters, studies in recent years have shown that, when consumed in moderation, caffeine has many long term health benefits. Caffeine has the ability to block the neurotransmitter, adenosine, the chemical that relaxes and makes your brain feel tired; however, recent studies have shown that caffeine also helps your mood. The blocking of adenosine causes a slight increase in the production of dopamine, the “happy” hormone. It has been shown that people who drink 2-3 cups of coffee per day have a lower risk of suicide and depression.
Another benefit of caffeine is increased metabolism. According to the National Library of Medicine, there have been studies that suggest that caffeine may increase metabolism by 11% and fat burning by 13%. This natural stimulant has this effect because caffeine raises the levels of epinephrine, also known as adrenaline, in a person’s blood. Adrenaline causes the body to begin to break down fat for energy. In many short-term studies on humans, there is evidence that caffeine has a small effect of lowering overall body fat.
Although it might seem like it, caffeine does not just provide happiness and energy– it has some negative effects too. Consuming too much caffeine on the daily can have significant side effects including heartburn, headache, increased risk of bone thinning, heightened blood pressure, and infertility issues. In addition, many doctors say that even in moderate amounts, caffeine can increase anxiety and restlessness in some people. So how much caffeine is good? The FDA says that the maximum caffeine consumption daily should never exceed 400 milligrams; this is the equivalent of roughly 4 to 5 cups of coffee. Although, studies on the benefits of caffeine show that the positive effects are apparent in those who consume just 2-3 cups of coffee a day. The caffeine amount that leaves you feeling the best is different for everyone, so it is important to listen to your body.
Lots of people choose to start their day with a caffeinated drink. Overall, caffeine has some good and bad effects and should be consumed in moderation, but a hot cappuccino or refreshing Red Bull every once in a while won’t hurt.
Sources:
- onlinelibrary.wiley.com
- healthline.com
- pubmed.ncbi.nlm.nih.gov
- verywellhealth.com
- heart.org
- ama-assn.org
- fda.gov
