The Truth about Caffeine

By: Sepano Hassanzadeh

There are probably very few people that have not used caffeine at some point in their lives. It is one of the most popular drugs in the world, and yet many people do not fully understand exactly its effect on the body and how to use it the most effective way.

The mission of this article is to simply explain what caffeine is, where it comes from, and how it affects the body. Additionally I will detail how to properly take caffeine to optimize overall health, fitness, and performance.

What is it?

Caffeine is scientifically identified as a bitter, white crystalline xanthine alkaloid (technical terminology for saying it is a stimulant and acts as a toxin in its natural state). When consumed, it affects our central nervous system and metabolic system.

Where does it come from?

Caffeine is found in different amounts in seeds, leaves, and fruit of some plants, where it acts as a natural pesticide to insects feeding on the plants. We consume it primarily through drinks made from extracts of the seed of the coffee plant and the leaves of the tea bush, as well as from various foods and drinks containing products derived from the kola nut. [Fun Fact: kola nut is a caffeine-containing plant,  for which the world-renown beverage, Coca-Cola, got its name.]

How does it affect me?

So what effects does caffeine have on our bodies? We will now examine the psychological and physiological changes which occur with caffeine consumption.

The Good

In the right doses, caffeine reduces physical fatigue and works to restore alertness when drowsiness occurs. It produces increased wakefulness, faster and clearer flow of thought, increased focus, and better overall coordination. The amount of caffeine needed to produce the mentioned effects varies with each individual, depending on body size, tolerance and even gender.

The Bad

Yes, the effects of caffeine on the body can be great, but too much of anything can harm you. Caffeine is not exempt from this rule. Caffeine basically tells the brain to signal the adrenal glands to release chemicals, putting the body in a “fight or flight” state. This in turn raises stress levels to produce the above positive effects of mental alertness and focus.

However, here's the catch. When taken in excess over long periods of time, this mechanism of action wears out the adrenal glands to the point of fatigue. This state of fatigue weakens the body's central nervous system, creating negative effects such as constant drowsiness, decreased motivation or energy, irritability to perform, and poor mood. These are just a few of the negative side-effects of over-consumption.

What to do about it

Okay, so we now have a better idea of the pros and cons of caffeine intake. So how do we know how much is the right amount to keep us in the good?

The optimal daily dosage of caffeine for an individual can vary greatly. The normal recommended range is between 200 and 400 milligrams per day (we will go over what this means in practical terms below). While this is the average, not everyone is the same. Some people metabolize caffeine in such a way that even one cup of coffee can actually have an opposite effect, leaving them feeling spaced out, tired, and unfocused. Others can have more and feel great! For most, however, 200-400 is optimal and anything above that over a prolonged period of time will lead to negative effects on the mind and body.

To give you an idea of how much caffeine you are getting, a cup of coffee is roughly 200 mg, the safe and effective dose. An individual should consume no more than 2 cups of coffee during his or her day. Caffeine tablets are also very effective and are absorbed more rapidly. These pills usually contain 100-200 mg per tablet, depending on the potency.

Below is a further detailed list of caffeine sources and amounts per serving size:

Caffeine Content in Select Food and Drugs
Product	Serving size	Caffeine per serving (mg)	Caffeine per liter (mg)
Caffeine tablet (regular-strength)	1 tablet	100	—
Caffeine tablet (extra-strength)	1 tablet	200	—
Excedrin tablet	1 tablet	65	—
Hershey's Special Dark (45% cacao content)	1 bar (43 g; 1.5 oz)	31	—
Hershey's Milk Chocolate (11% cacao content)	1 bar (43 g; 1.5 oz)	10	—
Percolated coffee	207 mL (7 U.S. fl oz)	80–135	386–652
Drip coffee	207 mL (7 U.S. fl oz)	115–175	555–845
Coffee, decaffeinated	207 mL (7 U.S. fl oz)	5–15	24–72
Coffee, espresso	44–60 mL (1.5-2 U.S. fl oz)	100	1,691–2254
Tea – black, green, and other types, – steeped for 3 min	177 mL (6 U.S. fl oz)	22-74[66][67]	124-416
Guayakí yerba mate (loose leaf)	6 g (0.2 U.S. oz)	85[68]	358 about
Coca-Cola Classic	355 mL (12 U.S. fl oz)	34	96
Mountain Dew	355 mL (12 U.S. fl oz)	54	154
Guaraná Antarctica	350 mL (11 U.S. fl oz)	30	100
Jolt Cola	695 mL (23.5 U.S. fl oz)	280	403
Red Bull	250 mL (8.4 U.S. fl oz)	80	320

(cited from Wikipedia)

Practical Application

So we've discussed proper caffeine dosing up to this point. Now we will complete the puzzle by putting theory to practice and going over when to actually consume caffeine for optimal health and performance.

Caffeine dosing protocol is dependent on the individual's goals. There are two criteria: health/brain boosting, and physical performance enhancement. For the former, taking a 200mg dose of caffeine first thing in the morning is amazing for starting off the day alert and mentally sharp. If you can tolerate it, having another cup mid-morning can keep you going, but it is not recommended to consume caffeine in the afternoon. This can negatively effect sleep and natural hormone cycles. 

As for improving physical performance, taking a 200-300mg dose 15-30 minutes before your competition or physical activity is required. If you are planning on doing this, please test it out before you put it to practice in competition.  Everyone reacts differently, so the timing and dosage may need adjusting. 

Wrap-up

So there you have it. When taken correctly, caffeine can boost alertness, mental clarity and physical performance. To do this, however, you must find your optimal range, usually falling between 200-400 mg of caffeine per day. This can come in 1-2 cups of coffee (100-200mg) or caffeine pills (200mg/tablet). Over-consumption of caffeine can lead to central nervous system and adrenal fatigue, which is generally observed through symptoms such as drowsiness, irritation, low motivation, and mood swings. If your goals are general health and brain function, 200mg in the morning upon waking is best. If optimal physical performance is you goals, then this dosage should be taken 15-30 minutes before your physical activity or competition. 

Just remember, caffeine is a stimulant drug and as should be treated as such. As outlined, when utilized properly, caffeine can be a wonderfully effective at boosting brain health, physical & mental performance, and general wellness.