Caffeine, a natural stimulant

This component present in coffee and other foods It has always been the object of study and controversy since its effects are highly variable depending on who, how much or when it is taken.

Caffeine is a chemical compound that belongs to a group of substances called xanthines that are found naturally in food, guarana berries, coffee, tea or mate.

However, we can also find added caffeine to soft drinks or energy drinks, in pharmaceutical preparations in combination with other substances or even in cosmetic products, so its applications, as we will see below, go beyond the exciting effect it produces when we drink coffee.

What effects does it have on our body?

• It is a natural stimulant and perhaps the most notorious and known effect of caffeine since it acts mainly on our central nervous system, increasing our alertness and ability to concentrate. This stimulating effect begins 45 minutes after ingestion and its effects on our body last between two and eight hours depending on factors such as age, weight, pregnancy, combination with other medications, etc.
• Other effects related to the stimulation of the nervous system is its ability to decrease tiredness and fatigue: for the same reason, caffeine is one of the components most used for increase athletic performance, especially in endurance sports since, in addition to increasing power, it delays the depletion of glycogen stores, thus improving aerobic endurance.
• The stimulating function of caffeine too it is useful in the pharmaceutical industry since this component can help counteract the effects of drowsiness given by antihistamines in anti-flu compounds and drugs for motion sickness, as well as for their ability to enhance the absorption of some pain relievers. In fact, drugs containing 100-130mg of caffeine have been found to be 5-10% more effective than those without caffeine.
• However, this stimulating function can lead to Adverse effects Especially if caffeine is consumed in high doses (more than 300 mg a day) and chronically since it can cause nervousness, excitement and insomnia, an effect shown if 100 mg of caffeine are consumed in a single dose just before going to bed.

Digestive effects

Caffeine binds to nicotinic or muscarinic receptors on the lining of the stomach increasing gastric secretion of hydrochloric acid and pepsin as well as enzymes (lipase and pancreatic protease) that promote digestion. However, excessive consumption in people with reflux or reflux can cause gastric irritation, so its consumption is not recommended in these cases.

Diuretic effect

The caffeine increases blood flow to the kidneys and inhibits sodium absorption, increasing urine production. However, this increased diuresis does not carry a risk of dehydration since the diuretic effect is very mild and this caffeine is consumed mainly in the form of a coffee infusion, a fact that involves the direct intake of water.

cardiovascular effects

• The caffeine acts at the level of the heart muscle stimulating it and increasing its rhythm and the force of myocardial contraction, as well as blood pressure. For this reason, it is not recommended to abuse caffeine in people with serious cardiovascular diseases, with tachycardias or with problems of hypertension.
• Likewise, it also acts as peripheral vasodilator, a quality that is applied in dermatological use since a percentage of 5-10% of caffeine in cosmetic formulas can help improve blood circulation by exerting a draining effect.
• On the other hand, caffeine is a vasoconstrictor at the level of the cerebral arteries, so it can alleviate the. However, the fact of taking caffeine in excess and chronically can cause the opposite effect since the organism can create dependence on this substance and cause migraines or headaches when its consumption is abandoned.

Long term benefits

Always and when consumption is not excessive, it has been shown that people who consume caffeine have less risk of and that this substance, especially ingested in the form of coffee, reduces the risk of mortality from all causes, cancer mortality and cardiovascular mortality and very especially diabetes and liver cancer.

Recommended daily caffeine doses

Finally, it should be noted that the effects of caffeine vary greatly depending on age, sex (it affects more men), pathological situations or sources of consumption since caffeine has different concentrations and synergies depending on whether it is taken at through coffee, chocolate, tea or energy drinks.

However, in healthy adults they are considered safe doses intake of about 400 mg of caffeine (three to four cups of coffee), dose that should be reduced to 200 mg in pregnant women (exceeding this threshold can lead to an increased chance of miscarriage and effects on the health of the fetus) and in lactation period.

• The stimulating effect of caffeine is the best known, since it acts mainly on the central nervous system, increasing our alertness and ability to concentrate. But it is not the only one because it also acts on a cardiovascular or digestive level.
• The effects of caffeine vary greatly according to age, gender (it affects more men), pathological situations or whether it is taken through coffee, chocolate, tea or in energy drinks.
• In healthy adults, the intake of around 400 mg of caffeine (three to four cups of coffee) is considered safe doses, a dose that should be reduced to 200 mg in pregnant women.

Judith Torrell Diploma in Human Nutrition Clinical Nutrition Specialist Teladoc Consulting Nutritionist