Caffeine is the world's most widely consumed psychoactive drug. Many rely on its stimulating effects. Caffeine occurs naturally in over 60 plants worldwide, where it functions as an insect repellent and pollinator attractor.
Caffeine is a psychoactive or mind-altering drug affecting how animals such as humans think and feel. As a stimulant caffeine speeds up breathing, heart rate, thoughts and actions.
Caffeine in Nature
Caffeine is an alkaloid compound of the methylxanthines group. It can be found naturally in over 60 plants, including:
Coffee beans: The most well-known source of caffeine.
Tea leaves: Various types of tea contain varying amounts of caffeine.
Cacao beans: Used to make chocolate.
Guarana berries: Native to the Amazon and often used in energy drinks.
Yerba mate leaves: A popular South American beverage.
Kola nuts: from an evergreen tree in tropical Africa
Plants produce caffeine primarily as a defense mechanism. Caffeine is a natural pesticide and the flavor deters herbivores from consuming the leaves or seeds.
Caffeine may also attract beneficial insects like bees. The insects are drawn to the scent of caffeinated nectar, which improves the pollination rates of plants like Coffea, the coffee trees.
Caffeine can leach into the surrounding soil, inhibiting germination and growth of competing plants. This allelopathic effect gives the caffeine-producing plant a competitive advantage.
Caffeine Properties & Characteristics
Caffeine is a white, crystalline, water soluble solid with a bitter taste.
Stimulant: Caffeine contains carbon, hydrogen, nitrogen, and oxygen, which classifies it as a stimulant. It works on the central nervous system to increase alertness and reduce fatigue. It does this by blocking adenosine receptors also associated with headaches.
Diuretic: Caffeine affects the process of hydration. The body sends signals to the pituitary gland, inhibiting production of the ADH hormone, which in turn prevents reabsorption of water by kidneys.
Thus more water is expelled through urine. Moderate coffee or tea intake is not likely to cause dehydration.
Vasoconstrictor: Narrows blood vessels, which can alleviate headaches in some cases. For example, caffeine withdrawal headaches are caused by improved blood flow to the brain.
This swells the blood vessels as do tension headaches or migraines. Coffee fixes the withdrawal headache by constricting the blood vessels. Caffeine is often included in headache medications.
Addictive: Regular consumption can cause physical dependence and withdrawal symptoms including headache and fatigue. Caffeine withdrawal lasts 2-9 days.
Duration of Action: The effects of caffeine can last several hours, with an average half-life of 5 to 6 hours in adults. However, some people develop a tolerance to caffeine and need higher quantities to get the buzz.
Mental Alertness: Caffeine is commonly used to improve focus and cognitive performance. However, as a vasoconstrictor narrows blood vessels and restricts blood flow to the brain.
Caffeine blocks adenosine receptors in the brain. This prevents adenosine from binding, which would otherwise induce sleepiness. Adenosine is a molecule found throughout the body.
Adenosine has many functions, including regulating sleep, heart function, and blood pressure. It's also used as a medication to treat abnormal heart rhythms.
Proper cerebral blood flow (CBF) is important for optimal brain function. It improves cognition, memory, and overall brain health. So, while blocking adenosine fights sleepiness, it may also have unwanted effects.
Enhanced Physical Performance: Athletes use caffeine for endurance as it increases adrenaline production.
Mood Improvement: Some consider caffeine intake reduces risk of depression. However, caffeine is also connected to higher rates of anxiety, insomnia and sleep pattern disruptions. As a pick-me-up caffeine improves mood but long term studies on depression show no link.
Reduced risk of certain diseases: A possible link exists between moderate coffee drinking and a lower risk of type 2 diabetes, Parkinson's disease, and liver disease. However, it raises the risk of Alzheimer's and dementia.
Digestive issues: Caffeine increases gut motility and stomach acid production. This can causes diarrhea and heartburn. It can worsen symptoms of GERD.
Increased heart rate and blood pressure: a problem for people with heart conditions. Caffeine cause rise in blood pressure by activating the nervous system, prompting the release of adrenaline and narrowing blood vessels, causing an increase in blood pressure.
Overdose: While rare, excessive caffeine intake can lead to serious health problems, including seizures and cardiac arrest. It takes the equivalent of 64 cups of coffee to perish from it.
Uses of Caffeine
Beverages: Coffee, tea, energy drinks and sodas (Coca-Cola, etc).
Medications: Pain relief, migraine treatment.
Dietary Supplements: Used for weight loss, athletic performance and cognitive function.
Cosmetics: Included in some creams and lotions due to its possible antioxidant and anti-inflammatory properties.
Coffee can help lower inflammation in some but for other people it causes increased inflammation. Antioxidants in coffee include polyphenols like chlorogenic acid.
Highest Amount of Caffeine
The caffeine content of different products varies based on factors such as preparation method, bean variety and serving size.
Coffee: Brewed coffee usually contains the highest amount of caffeine, ranging from 95-200 mg per 8-ounce cup.
Energy drinks: Can have a wide range, from 80-300 mg per serving.
Espresso: A concentrated shot of coffee, typically containing 63 mg per ounce.
Tea: Black tea generally has more caffeine than green or white tea, ranging from 30-70 mg per cup.
Chocolate: Dark chocolate has a higher caffeine content than milk chocolate, but the amount is still low.
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