Caffeine - properties. How does caffeine work?

Caffeine - what is it?

Caffeine, or 1,3,7-trimethylxanthine, is a natural chemical compound, purine alkaloid from the group of methylxanthines. It is a substance classified as psychostimulants, which has a stimulating effect on the central nervous system (CNS).

The caffeine can be found in the leaves, grains and fruits of over 60 different plants, including coffee beans, among the leaves of the tea bush and Paraguayan tea, in kola nuts or in cocoa beans. In its pure form, the substance is a white, water-soluble powder that is distinguished by its bitter taste.

The caffeine is a well-researched compound that is very popular among consumers around the world. It is a substance that, although known and used by humanity for hundreds of thousands of years, was first isolated from coffee beans in 1819.

Depending on the origin of the compound, the caffeine can be referred to as theine, guaranine or mateine, but in chemical terms it is still the same ingredient.

Properties of caffeine - the effect of caffeine on the body

The caffeine can have a comprehensive effect on the human body. The compound is considered a natural psychoactive agent, which is a non-selective adenosine receptor antagonist. The caffeine can therefore block selected adenosine receptors, while contributing to the release of neurotransmitters dopamine, serotonin or noradrenaline, and their elevated concentration can stimulate the nervous system and at the same time cause the acceleration of the heart and the dilation of blood vessels. Thus, the compound can reduce fatigue and drowsiness and contribute to increased alertness, increased concentration and focus.

The caffeine can have a positive effect on cognitive functions, supporting memory, motivation, attention and reaction time. Moreover, the substance can support the work of the cardiovascular system and reduce the risk of developing type II diabetes. In addition, the caffeine may have hepatoprotective properties and may also reduce the risk of kidney stones.

Scientific research also suggests that the caffeine may increase the level of energy in the body and positively affect the exercise capacity and sports results among physically active people. The compound is often used as a component of dietary supplements, among others in pre-workouts, which results from the fact that the substance can have a positive effect on the endurance and strength of athletes, and what's more, it may delay the appearance of fatigue during training, while reducing the noticeable effort.

The caffeine seems to be a promising compound also among people who care about weight reduction. The substance is used in dietary supplements known as fat burners, because the results of scientific analyses inform that the compound may contribute to increasing metabolism and fat burning in the body. The data also suggest that the caffeine can increase resting metabolic rate and reduce appetite.

Recommended dietary supplements with caffeine

How long does caffeine work?

The caffeine in the human body is absorbed within about 45 minutes, and the highest concentration of the compound in the body can be observed after 15-45 minutes after ingestion of the substance.

How much does caffeine work? The duration of action of the ingredient depends on many factors, including the age and weight of the consumer and individual sensitivity to the compound, as well as the amount of caffeine and its source. However, the average duration of action of the substance is about 4-5 hours.

The caffeine after consumption reaches all cells of the human body. However, the compound does not accumulate in human tissues, but is metabolized in the liver.

Is caffeine harmful?

The caffeine used in moderation can have a positive effect on the functioning of the body, without contributing to the occurrence of adverse effects. The substance is considered a safe element of the diet, which has GRAS (Generally Recognized As Safe) status, granted by the American Agency for. Food and Drugs (FDA).

However, it is worth remembering that the caffeine is classified as a psychoactive substance that can be addictive. The compulsive use of the component does not contribute to the occurrence of changes in the internal organs, and the detox time usually lasts about two weeks.

Consuming the caffeine in too large amounts can negatively affect human health and contribute to the occurrence of side effects, which is why it is worth maintaining moderation using the stimulant.

What does caffeine contain?

Consumers often wonder what has the most caffeine. The issue that bothers society is also the question of "how much caffeine does coffee have"? It is difficult to answer these questions unequivocally, because the caffeine content in the product may depend on many factors, e.g. the amount of caffeine in coffee can be affected by the way the cultivation, stored grains and the time it is brewed. Approximate values derived from scientific studies, suggesting, how many mg of caffeine is present in different foods, can be found in the table below.

Food product	Caffeine content [mg]
Cup of espresso (40 ml)	112
Cup of instant coffee (150 ml)	54
Cup of arabica brewed coffee (150 ml)	45
Cup caffeine-free coffee (150 ml)	3
Cup of cappuccino (150 ml)	48
Cup of green tea (200 ml)	40
Cup of rooibos (200 ml)	32
1 tablespoon of cocoa powder (10 g)	23
1/2 bar of milk chocolate	9
1/2 bar of dark chocolate	51
Glass of energy drink (250 ml)	75
Cans of cola (330 ml)	32

Caffeine is a psychoactive substance, most often delivered to the human body along with coffee. The substance can also be found in tea, chocolate or yerba mate. How many mg of caffeine does coffee have?

Caffeine - side effects and contraindications

Consuming less than 400 mg of the caffeine per day is considered safe and should not contribute to adverse effects. Too high intake of the caffeine can negatively affect the human body, causing the appearance of side effects such as:

muscle tremor,
unease,
nausea,
headaches,
sleep problems,
irregular heartbeat,
increase in blood pressure.

Moreover, the caffeine can act anxiogenic, increasing the feeling of anxiety. The substance may also have diuretic properties, and may also increase the secretion of gastric juice.

It is estimated that a daily, toxic portion of the compound for an adult can be 10 g of the caffeine, which corresponds to about 100 cups of coffee. However, it is much faster to lead to the occurrence of undesirable symptoms and health and life risks by using too many dietary supplements containing the compound.

The caffeine can interact with certain medications, so you should consult your doctor before taking dietary supplements containing the caffeine. Due to the stimulating effect of the ingredient, it is not recommended to use the caffeine in the evening.

Bibliography:

Natalia Goździak

Copywriter - nutritionist. Bachelor's degree in sports dietetics She graduated from the Academy of Physical Education in Poznan, while her master's degree in dietoprophylaxis and dietotherapy - from the University of Physical Education in Poznan. at UP in Poznań. However, she treats the principles of healthy eating primarily as valuable guidelines, rather than strict rules that must be strictly followed. Knowledge in the field of copywriting, on the other hand, she draws from courses and industry literature, but since the best way to learn is to practice. learning is practice, she spends many hours each day playing with words and creating new, unique content. content. Privately, she is passionate about photography and can't imagine life without books.