Many of us need our caffeine fix daily; but what is caffeine really doing for our body? Is it good or bad for us? How much should we be drinking? How does it affect our appetite?
Caffeine is a stimulant in the body that works by stopping the action of adenosine in the brain. Adenosine is a neurotransmitter in our brain that can make us feel tired. When we consume caffeine, it binds to adenosine receptors in the brain, which causes us to feel more alert and awake.
Since caffeine is a stimulant, it makes processes in our body work faster. We feel more awake, more alert, and our heart beats faster. Caffeine is also a diuretic because it increases blood flow in our kidneys and movement in our GI tract. This is why many of us will experience more frequent urination and/or bowel movements when consuming caffeine. Caffeine is also known to stimulate dopamine in the brain, which could have potential benefits for those with depression. Caffeine also contains polyphenols, which have positive effects in our body that could reduce our risk of diabetes and heart disease.
Caffeine is generally considered safe to consume up to 400 mg, sources state. For some perspective, here are some other common caffeine sources:
1 cup brewed coffee: 95mg
1 cup instant coffee: 60mg
1 shot espresso: 65mg
1 cup black tea: 47mg
12oz can of soda: 40mg
1oz dark chocolate: 24mg
8oz energy drink: 85mg
Supplements: 200mg per tablet
When consuming caffeine, it is recommended to consume with or after having food to reduce the speed of absorption in the body and limit some of those negative effects like anxiety, stomach upset, or jitters.
Caffeine is known to be an appetite suppressant and increases our basal metabolic rate (BMR), which can have benefits for weight maintenance. However, it’s important to also consider what you’re putting in your caffeine such as cream, added sugars, or syrups. If you’re someone who enjoys sweet coffee, try brewed in coffee flavors, natural sweeteners, or swapping out milk for cream!
If you’re someone who consumes caffeine every day, you may notice when you miss your daily dose. Caffeine has some withdrawal effects for frequent consumers; causing them to feel more tired and drowsy than usual. This is something to keep in mind; but these withdrawal effects typically fade within a week of no consumption.
Bottom line: Caffeine has some potential benefits for us, but it is important to be mindful of how much you’re consuming each day and what you’re putting in your coffee!
Written by: Carolyn McHugh – Nutrition Assistant