Debunking Common Caffeine Myths – AFPA

Jorge M. August 22, 2023

0 4 11 minutes read

In right now’s quick-paced world, caffeine has turn into a cornerstone of our day by day routines. Whether it’s a morning cup of espresso to kickstart the day or a soda to beat the afternoon stoop, this highly effective stimulant has permeated our lives in some ways.

Yet, regardless of its ubiquity, there are some widespread misconceptions about caffeine’s results on our our bodies and brains.

In this text, we purpose to dive into the fascinating world of caffeine, explaining what it’s, the way it works in our our bodies, and most significantly, debunking or confirming a number of the commonest statements about this broadly-consumed substance. Brace your self for an enlightening journey by way of the truths and tall tales of caffeine.

What is Caffeine?

At some level in your life, whether or not it was throughout a late-night time research session or an early morning wake-up name, you’ve most likely reached for a cup of espresso, tea, or an vitality drink. But what precisely is the magical ingredient that offers these drinks their invigorating powers? Caffeine, after all!

Caffeine is a pure stimulant mostly present in tea, espresso, and cacao vegetation. In simple phrases, a stimulant is a substance that wakes up your nervous system and makes you extra alert. If your body had been a automotive, caffeine can be like a turbo increase – providing you with that additional kick when you want to keep awake, centered, or energetic.

In scientific phrases, caffeine is a chemical compound, particularly a stimulant drug. This means it quickens the messages touring between the mind and the body. It’s probably the most broadly consumed psychoactive substance on this planet. This signifies that it modifications mind perform and leads to alterations in notion, temper, consciousness, or habits.

Its scientific identify is 1,3,7-trimethylxanthine. It might sound complicated, nevertheless it’s only a fancy means of describing its molecular construction. The caffeine molecule is made up of carbon, hydrogen, nitrogen, and oxygen atoms organized in a particular means.

When you devour caffeine, it will get absorbed into your bloodstream and travels to your mind. Here’s the place the true motion occurs. Our brains have these spots referred to as receptors {that a} substance like adenosine – a chemical messenger – often binds to. When adenosine binds to those receptors, it makes us really feel sleepy.

Caffeine is a bit sneaky. It’s related sufficient in construction to adenosine that it could possibly bind to those receptors too. But, not like adenosine, caffeine doesn’t make us really feel sleepy. So, when caffeine binds to the receptors, it blocks the adenosine and prevents most of us from feeling drained. That’s why after a cup of espresso, you may really feel extra awake and alert.

In its pure kind, caffeine is a bitter, white crystalline substance. However, in our day by day lives, we usually devour it in additional scrumptious kinds like a heat latte, a refreshing iced tea, and even in a bar of darkish chocolate.

What Happens When Caffeine Enters the Body?

Once you sip your morning espresso, tea, or perhaps even a caffeinated soda, the caffeine begins its journey. It doesn’t take lengthy to start working – about 45 minutes to an hour after consumption, caffeine reaches peak ranges in your bloodstream.

From right here, caffeine travels to your liver, the place it’s damaged down into three completely different substances: paraxanthine, theobromine, and theophylline. Each of those has its personal results. Paraxanthine breaks down fat and releases a sort of gasoline referred to as glycerol into the bloodstream to your muscle mass to make use of. Theobromine will increase the quantity of oxygen and vitamins that can be utilized by your mind and muscle mass. Theophylline relaxes easy muscle mass, that are the muscle mass that management your inner organs just like the abdomen and bladder.

The major location the place caffeine works its magic, although, is the mind. Your mind cells naturally produce the substance we talked about referred to as adenosine, which binds to receptors in your mind. This binding makes you’re feeling sleepy.

Because of its related construction to adenosine, caffeine can even bind to those adenosine receptors. But, as a substitute of constructing you’re feeling sleepy like adenosine, caffeine blocks the receptor, stopping you from feeling drained. That’s why we mentioned caffeine was sneaky!

This is why after consuming one thing caffeinated, you’re feeling extra awake, alert, and centered – as a result of your mind’s pure sleep indicators are being blocked.

10 Statements about Caffeine: Myths or Facts?

Statement 1: “Caffeine Isn’t Addictive for Everyone”

Evaluation: Mixed Evidence

Caffeine is a substance that will have the potential to result in dependency, however whether or not it’s categorised as ‘addictive’ is determined by how we outline habit. The American Psychiatric Association’s Diagnostic and Statistical Manual of Mental Disorders (DSM-5) does acknowledge “caffeine withdrawal” as a situation, nevertheless it doesn’t totally acknowledge “caffeine use disorder” as a diagnosable situation.

Not everybody who consumes caffeine will develop dependency or withdrawal signs, which might embody headache, fatigue, and problem concentrating when caffeine consumption is abruptly stopped. Some people can devour caffeine usually with out experiencing these points. This will be as a result of a wide range of elements comparable to genetics, the quantity of caffeine consumed, and particular person metabolic variations.

Yet, some research recommend that common, sustained caffeine use can result in a sort of dependency that shares some options with conventional definitions of habit, together with tolerance (needing extra of the substance to attain the identical results), craving, and unfavourable results on private or skilled life because of the substance use.

In quick, the proof is combined and it’s protected to say that whereas caffeine might result in a type of dependency for some individuals, it isn’t ‘addictive’ in the way in which different substances like nicotine or opioids could also be.

Statement 2: “Caffeine Causes Dehydration ”

Evaluation: Myth

The perception that caffeine, significantly when consumed within the type of espresso or tea, causes dehydration is a typical one. It stems from the truth that caffeine can have a diuretic impact, which implies it could possibly enhance the output of urine.

However, current analysis means that average consumption of caffeinated drinks within the context of a standard way of life doesn’t result in fluid loss exceeding the quantity of fluid consumed, or what is named ‘net dehydration’. When consumed in average quantities, drinks like espresso and tea present fluid that contributes to your day by day hydration wants similar to different non-caffeinated drinks do.

It’s price mentioning that heavy caffeine use can increase calcium loss by way of urine, however the affect in your total bone health isn’t totally understood and sure is determined by many elements together with total weight loss program and genetic predisposition.

Statement 3: “Caffeine Can Cause Insomnia and Sleep Disorders”

Evaluation: Fact

Caffeine’s stimulating results can certainly result in sleep issues, particularly when consumed in massive quantities or near bedtime. It can enhance the time it takes to go to sleep, cut back whole sleep time, alter the traditional phases of sleep, and reduce the standard of sleep.

Caffeine blocks adenosine receptors within the mind. Adenosine is a chemical that promotes sleep and tends to construct up in our our bodies the longer we keep awake. By blocking adenosine, caffeine disrupts sleepiness indicators and may due to this fact intrude with our sleep.

Keep in thoughts, the half-lifetime of caffeine within the human body is usually within the vary of three to five hours. This means when you have a cup of espresso containing 200 mg of caffeine at 3 PM, about 100 mg may nonetheless be in your system by 6-8 PM, which may doubtlessly affect sleep.

That mentioned, particular person sensitivity to caffeine varies – some individuals may discover that even small quantities of caffeine can disrupt their sleep, whereas others might devour it with out experiencing sleep disturbances.

While not everybody who consumes caffeine will expertise sleep issues, caffeine can disrupt sleep and doubtlessly result in insomnia or different sleep issues, particularly when consumed in massive quantities or near bedtime. It’s at all times a good suggestion to watch your personal response to caffeine and alter your consumption accordingly.

Statement 4: “Drinking Caffeine When Drunk Makes You Sober Up”

Evaluation: Myth

Caffeine might assist with drowsiness, nevertheless it doesn’t reverse the results of alcohol in your coordination, choice-making, or total impairment. Alcohol impacts your mind’s cerebral cortex, slowing down the processing of data out of your eyes, ears, mouth, and different senses. It additionally impacts the a part of your mind that controls inhibition, judgment, and self-management.

Caffeine, a stimulant, may make you’re feeling extra alert or much less drained, nevertheless it doesn’t counteract the cognitive impairments attributable to alcohol. That’s why combining alcohol and caffeine will be dangerous – it would make a person really feel “less drunk,” nevertheless it doesn’t cut back precise alcohol impairment.

The solely factor that may truly sober you up is time – as your liver metabolizes the alcohol.

While caffeine could make you’re feeling extra awake, it doesn’t counteract the cognitive and motor impairments attributable to alcohol. The notion of being “less drunk” may even result in dangerous behaviors, like deciding to drive.

Statement 5: “Caffeine Is Not a Drug”

Evaluation: Myth

Caffeine is certainly a drug. Specifically, it’s categorised as a stimulant, that means it will increase exercise in your central nervous system. Like different medicine, it has physiological results on the body, together with rising coronary heart price and decreasing emotions of fatigue.

Caffeine works by blocking the action of a neurotransmitter referred to as adenosine, which is liable for selling sleep and leisure. This is why after consuming caffeine, you may really feel extra alert or awake.

It’s necessary to notice that whereas caffeine is a authorized and generally consumed substance, it could possibly result in bodily dependence and has uncomfortable side effects, particularly when consumed in massive quantities. Side results can embody restlessness, insomnia, coronary heart palpitations, and, in extreme instances, even delirium.

Despite its vast acceptance and authorized standing, caffeine is certainly a drug. Its results on the central nervous system classify it as a stimulant, and it ought to be used responsibly, similar to some other drug.

Statement 6: “Caffeine Doesn’t Impact Blood Pressure”

Evaluation: Myth

Caffeine could cause a brief-time period spike in blood pressure, even in individuals with out high blood pressure. It’s thought that caffeine might block a hormone that helps hold your arteries widened, or it may trigger your adrenal glands to launch extra adrenaline, which might trigger blood pressure to extend.

However, researchers aren’t certain if caffeine use will increase blood pressure in the long run or if there’s a link between caffeine and threat of heart problems. Some studies have proven such hyperlinks, whereas others haven’t.

Factors like genetics and tolerance can even affect how caffeine impacts a person’s blood pressure. Someone who usually consumes caffeine might need much less of a blood pressure response than somebody who doesn’t devour caffeine as typically.

While caffeine could cause a brief-time period spike in blood pressure, the lengthy-time period results are much less clear. Individuals reply to caffeine in a different way, and your private response can also depend upon how a lot caffeine you’re accustomed to consuming.

Statement 7: “Caffeine Weakens Your Body’s Immune System”

Evaluation: Mixed Evidence

The affect of caffeine on the immune system is complicated and never totally understood. Some studies recommend that caffeine might need immunosuppressive properties, that means it may doubtlessly cut back the exercise of the immune system. However, different analysis signifies that caffeine might need an anti-inflammatory impact, which may benefit the immune response. It appears that caffeine’s affect on the immune system may depend upon the context, together with the quantity of caffeine consumed and the general health and way of life of the person.

For occasion, research have discovered that caffeine may cut back sure features of immune perform in animal models, however this doesn’t routinely imply it has the identical impact in people. On the opposite hand, analysis printed in Nature Medicine discovered that caffeine and its metabolites can inhibit irritation in laboratory experiments.

The relationship between caffeine and the immune system is complicated and nonetheless not totally understood. More analysis is required to find out how caffeine may have an effect on immune health in numerous contexts.

Statement 8: “Caffeine Affects Short-Term Memory”

Evaluation: Mixed Evidence

Caffeine’s affect on reminiscence is a posh topic and may depend upon a number of elements, comparable to how a lot caffeine is consumed, the person’s tolerance and sensitivity to caffeine, and the kind of reminiscence being examined.

Some analysis means that caffeine may improve certain types of memory, comparable to consolidation of lengthy-time period reminiscences. On the opposite hand, the proof is much less clear in the case of short-term or working memory. Some research have discovered a constructive impact, whereas others have discovered no impact or perhaps a potential unfavourable impact, particularly at greater doses.

For occasion, a research printed within the journal “Behavioural Brain Research” discovered that caffeine had a constructive impact on working reminiscence duties, however this impact was extra pronounced in recurring caffeine customers and trusted the problem of the duties.

Statement 9: “Caffeine Doesn’t Have Benefits on Brain Function”

Evaluation: Myth

Caffeine is certainly recognized for its potential advantages on sure features of mind perform, primarily alertness, attention, and focus. As a central nervous system stimulant, caffeine works by blocking the motion of a neurotransmitter referred to as adenosine, which promotes sleep and leisure. By blocking adenosine, caffeine helps cut back the feeling of fatigue and may enhance emotions of alertness.

Numerous research have discovered that average caffeine consumption can improve performance on tasks that require sustained attention, enhance alertness in periods of sleep deprivation, and doubtlessly improve cognitive efficiency in areas comparable to response time and data processing.

For occasion, a research printed in “Psychopharmacology” discovered that average doses of caffeine may enhance cognitive efficiency, significantly on attention duties, and temper within the normal inhabitants.

It is a fable that caffeine doesn’t have advantages to mind functioning. In reality, many level to caffeine’s nootropic results. The stimulant has been proven to boost alertness, attention, and sure features of cognitive efficiency. However, these results can range primarily based on elements comparable to particular person tolerance, the quantity of caffeine consumed, and the particular cognitive duties being carried out.

Statement 10: “Caffeine Negatively Affects Workouts”

Evaluation: Myth

Contrary to this assertion, caffeine is well known for its efficiency-enhancing results in varied features of bodily exercise. Many studies recommend that caffeine can enhance exercise efficiency in endurance sports activities and high-intensity workouts, presumably by decreasing perceived effort and ache or by rising energy output and fats burning.

Caffeine’s ergogenic (efficiency-enhancing) results are probably as a result of a number of mechanisms, together with its position as a central nervous system stimulant and its skill to extend the discharge of endorphins, which might cut back ache notion.

However, particular person responses to caffeine can range. While some individuals may expertise efficiency advantages, others may expertise uncomfortable side effects like jitters, elevated coronary heart price, or gastrointestinal discomfort, particularly at greater doses.

It is usually a fable that caffeine negatively impacts workouts. Instead, it’s typically used as an ergogenic support to boost efficiency in varied sorts of exercise. However, particular person responses can range, and it’s necessary to make use of caffeine responsibly and concentrate on potential uncomfortable side effects.

Main Takeaways

In the realm of caffeine, like with many issues in life, the satan really is within the particulars. The results of this highly effective stimulant are removed from black and white. They are influenced by a large number of things, from genetics to day by day habits, tolerance, and total health. While caffeine can provide some potential advantages, comparable to enhanced alertness, enhanced cognitive efficiency, and improved exercise efficiency, it’s essential to do not forget that these results can range enormously from person to person, they usually include a caveat of potential uncomfortable side effects, particularly when consumed in high doses.

As we’ve seen, many widespread beliefs about caffeine are grounded in proof, some are pure fable, and nonetheless others fall right into a grey space. As shoppers, it’s our accountability to remain knowledgeable and aware about what we put into our our bodies.

Ultimately, moderation and private consciousness are key in the case of reaping the advantages of caffeine whereas minimizing potential downsides. So, go forward and revel in that cup of espresso or tea, however do it responsibly.