Caffeine: the highs and lows
Coffee is known to contain more than 1000 compounds, but the one we hear most about is its stimulant, caffeine. Caffeine is found naturally in more than 60 different plants, including coffee beans and tea leaves. Due to its quick absorption in the bloodstream, reaching for a morning cup of coffee or afternoon pick-me-up is a daily ritual for some. So, why does coffee get a rep? To understand more, let’s dive into how caffeine affects the body.
Caffeine is a natural stimulant that targets the central nervous system and increases alertness, making you feel more awake and energised. It’s often used as a performance enhancer when it comes to sport and physical exercise. At the same time, caffeine can relax us, improve focus and increase attention. However, drinking too much in the day or too late in the afternoon can affect your ability to sleep. But what about places where it’s customary to drink a post-dinner espresso?
Everyone reacts differently to caffeine. How it impacts you is down to your genetic makeup, which determines how your body metabolises caffeine. Once ingested, caffeine can enter the bloodstream in as little as 15 minutes with levels peaking around 1 hour after consumption. From there, your levels gradually decrease as the caffeine is broken down. Depending on the amount of caffeine you consume during the day, your body removes it within four to six hours. This is often associated with the dreaded afternoon slump, as the effects of coffee begin to wear off after your morning caffeine high. For most adults, up to 400 milligrams of caffeine a day is considered safe, which is about three to four cups of coffee.
Beyond the energy boost, research shows that consuming caffeine has a lot of potential benefits. It may be linked to a decreased risk of developing type 2 diabetes, lower chances of liver disease and decreased inflammation. Coffee is rich in antioxidants and studies show it can support brain health and reduce the risk of cognitive decline. But like anything, it comes with potential risks, too. Coffee consumption can affect blood pressure levels, so those with hypertension may need to limit or moderate their caffeine intake. High amounts of caffeine are also associated with anxiety, irritability and insomnia. While coffee has anti-inflammatory effects, it can trigger some gut issues for individuals, such as IBS and leaky gut.
There are positive and negative effects of caffeine. Some individuals may suffer from anxious feelings while others can drink coffee right until bedtime without any effect. It is a celebrated tradition in some cultures and for some, a mindful ritual that can bring a huge sense of enjoyment to their day. If you rely on caffeine to function and get through the day, and you’re still tired after getting plenty of sleep, it could be a sign of something underlying, such as adrenal fatigue. In that case, it may be worth investigating whether you should reduce your intake of coffee or take a caffeine break to see how it’s affecting your body and recalibrate as needed. As always, we recommend you speak to your dietician or GP before making changes.