Benefits and Risks of Caffeine and Caffeinated Beverages

Caffeine is the most widely consumed stimulant in the world, usually in the form of coffee and tea. This white crystalline powder has a bitter taste. However, caffeine has benefits in the world of health, namely stimulating the work of the heart and increasing urine production or being a diuretic.

Effects of caffeine on the body

Caffeine has many effects on the body's metabolism, including :

Stimulates your central nervous system, which can make you feel more awake and give you a boost of energy
Is a diuretic, meaning that it helps your body get rid of extra salt and water by urinating more
Increases the release of acid in your stomach, sometimes leading to an upset stomach or heartburn
May interfere with the absorption of calcium in the body
Increases your blood pressure

Within one hour of eating or drinking caffeine, it reaches its peak level in your blood. You may continue to feel the effects of caffeine for four to six hours.

Caffeine Benefits

In health, research shows caffeine can protect human brain cells thereby lowering the risk of developing several diseases such as Parkinson's and Alzheimer's.

A cup of coffee can also stimulate the gallbladder and reduce the risk of gallstones building up. Caffeine also calms blood vessels, which can help relieve headaches. Coffee also reduces inflammation and can help prevent cardiovascular disease, cancer, stroke, and type II diabetes.

In physical performance, caffeine is effective in increasing muscle strength. This happens because caffeine increases adrenaline levels which make the body ready for physical activity. Research shows sipping a cup of black coffee about an hour before exercising can improve performance by 11-12 percent.

During physical activity, caffeine can also break down fat in the body and reuse it as fuel for exercise. Caffeine also keeps the drinker focused, increases alertness, brightens mood.

Side effects that occur if you consume too much caffeine

Although caffeine has health benefits, consuming too much of it can cause various side effects, such as:

Restlessness, Insomnia, Headaches, Dizziness, Rapid or abnormal heart rhythm, Dehydration, Anxiety, Dependency.

Some people may be more sensitive to the effects of caffeine than others. That is why, the effects of caffeine may be different for each person.

Groups that are not recommended to consume caffeine

In order to avoid health problems due to caffeine consumption, there are several groups that need to avoid or reduce these stimulant compounds, including:

Pregnant and lactating women, People with insomnia, People with hypertension, Have GERD or ulcers, Have anxiety disorders, Have migraines or other chronic headaches, Have fast or irregular heart rhythms, Children and adolescents, As well as users of certain drugs or supplements, including antibiotics or heart medications.

Safe limit for caffeine consumption

Given that caffeinated drinks such as coffee have become a part of many people's daily lives, it is necessary to know how much caffeine is recommended.

Consuming too much caffeine can certainly be bad for health. Therefore, experts recommend 400 mg (milligrams) is the amount of caffeine that is safe for adults to consume every day.

However, pregnant women need to limit caffeine to 200 mg per day, or about 2 cups of brewed coffee.

The caffeine content in each type of drink is different. To determine how much caffeine is in the drinks we consume. We are advised to read the packaging label.

The average caffeine content in each type of drink is as follows: