Coffee, tea, energy drinks… Caffeine is part of the daily routine of a large number of people. From morning coffee to pre-workout supplements, caffeine is one of the most consumed compounds / supplements.
What is caffeine?
Caffeine is a bitter-tasting substance, known and characterized mainly for its stimulant properties on the central nervous system. It can be obtained from more than 60 plants, including coffee beans, tea leaves, guarana, and cocoa, and it can even be synthetically produced in laboratories.
It is classified as an alkaloid, which is part of the xanthine family. Xanthines are a group of substances with stimulating properties that are found in natural form in plant species along with theophylline and theobromine. They can be found in the foods mentioned in the previous section.
Average amounts of caffeine in beverages
- A cup of coffee: between 70 and 90 mg.
- Energy drinks: between 80 and 150 mg.
- A cup of black tea: 50mg
- Cola drinks: between 30 and 50 mg.
- Pre-workouts: between 100 and 300 mg.
The effects of caffeine
- It acts by stimulating the central nervous system.
- It increases the feeling of energy and vitality.
- It helps you stay awake.
- It prevents the perception of tiredness and helps postpone fatigue.
- Diuretic effect.
- Thermogenic effect: it promotes an increase in body temperature.
- It increases mental focus.
- Improved athletic performance.
- It increases alertness and cognitive functions.
- It improves concentration.
Types of caffeine and mechanism of action
Caffeine acts by inhibiting adenosine receptors, since caffeine has a molecular structure very similar to them, specifically A1 receptors (distributed throughout the central nervous system)
This compound produces its stimulating and excitatory effects by releasing the tonic inhibition of dopamine, and through A2A receptors located in regions rich in dopaminergic neurons. Caffeine begins to act depending on the format and dose in which it has been consumed, within a period of 15 to 60 minutes.
To eliminate it, the body will require a longer or shorter period of time depending on factors such as age, physiological condition, tolerance, amount consumed, medications, etc. The average is two to eight hours until its complete elimination.
The side effects of caffeine
Caffeine is a substance whose consumption generates dependence. To continue noticing the same effects as time passes, it is necessary to gradually increase the amount as the body becomes accustomed to it.
As a general recommendation, do not exceed 400 mg per day.
Other side effects that excessive consumption may produce:
- Anxiety
- Nervousness.
- Headache.
- Insomnia.
- Tremors.
- Accelerated heart rate.
- Increased blood pressure.
- Dizziness.
- Restlessness.
Types of caffeine
Anhydrous caffeine: this is one of the most commonly used forms. It is characterized by being absorbed very quickly, within an average of 15 minutes, and reaches its peak blood concentration between 30 and 60 minutes.
Extended-release caffeine: its effects are neither as strong nor as immediate. It is characterized by lasting over time.
Di-caffeine malate: the least commonly used form. It is a combination of caffeine and malic acid, intended to improve absorption and reduce digestive problems.
How can you avoid or reduce caffeine tolerance?
Over time, the body becomes accustomed to the amount of caffeine we consume. To notice the same effect, it is necessary to increase the dose.
From time to time, it is recommended to follow the protocol known as a caffeine detox.
A caffeine detox is a period of time during which we reduce caffeine intake, either completely or progressively, according to preference, reducing the amount consumed so that the body gradually becomes accustomed to the new doses and we can continue reducing them without completely giving up its effects.