As any habitutal coffee drinker knows, caffeine is a stimulant and a
drug. Consume too much, and you'll find yourself addicted and at-risk
for associated health problems. But at the same time, study after study
has shown that moderate consumption of caffeine-rich foods such as
coffee, tea and dark chocolate can help lower your risk of heart
disease, diabetes, stroke and cancer -- partially because these foods
are all rich sources of disease-fighting antioxidants. But before you
pour another cup of joe or open that soda, here's what you need to know.
Caffeine Can Be Good for You
The health benefits of caffeine are far-reaching -- as long as it’s consumed in moderate amounts, says Rania Batayneh, M.P.H., a nutritionist and owner of Essential Nutrition for You, a nutrition consulting firm. “Caffeine stimulates the release of dopamine, a neurotransmitter that activates an area of gray matter in the brain responsible for alertness and productivity,” she says. And because dopamine regulates mood, a cup of coffee can improve your mood, at least temporarily. As a stimulant, caffeine has also been shown to boost endurance and speed in workouts, though not all experts recommend consuming caffeine pre-workout.
Find Just the Right Amount of Caffeine
If you do choose to partake in caffeine, moderate consumption is best. “A healthy individual should try to consume less than 300 to 400 milligrams of caffeine a day, which is roughly equal to three 6-ounce cups of coffee, four cups of tea, or six cans of soda,” Batayneh says. Pregnant women and people with high blood pressure should limit their intake to 150 to 200 milligrams a day, and children should consume no more than 50 milligrams daily. “At levels higher than this,” she warns, “uncomfortable symptoms such as restlessness and irritability may develop.”
Caffeine May Lessen Stroke Risk
One of the surprising health benefits of caffeine has to do with stroke risk. Previously, it was thought that coffee consumption might increase your risk for stroke. But a recent study of 83,000 women published in Circulation, the journal of the American Heart Association, found that the women who drank more coffee had a slight decrease in their overall stroke risk.
Caffeine May Help ADHD
Another area where the perception of caffeine is changing is attention deficit hyperactivity disorder, or ADHD. Once thought to be a cause of ADHD, caffeine is now thought to be a potential treatment for the disease because, in moderate doses, caffeine enhances the ability to focus. Although more research on the topic is still needed, one mom made headlines last year when she announced that her second-grade son drinks coffee twice daily as an effective treatment for his ADHD -- and she pointed out that she's far from the only parent trying it.
Caffeine May Not Help Weight Loss
Although many people think of zero-calorie coffee as a diet aid, research has not confirmed that coffee can boost weight loss. "Caffeine can speed up metabolism, resulting in a few more calories burned throughout the day,” Batayneh says. "But high intake of caffeine can also lead to the production of cortisol, the 'stress hormone,' which has been linked to weight gain and, of course, stress." Plus, most studies have found that the increased calorie burn from caffeine is not enough to produce real weight loss.
Caffeine Mainstays Are Preferred
When it comes to choosing your sources of caffeine, our experts almost unanimously voted in favor of the natural sources of coffee and tea over the potentially dangerous amount of caffeine, sugar, and other additives in sodas and energy drinks. “Coffee and tea, in moderate doses, contain many antioxidants and a respectable amount of caffeine, offering both feelings of alertness, increased mood and long-term health benefits,” Batayneh says.
Caffeinated Concoctions Spell Trouble
"Energy drinks, energy shots, and sodas are manufactured to provide quick boosts of energy with little nutritional benefit,” Batayneh warns. “Some energy drinks can contain as much as 70 grams of sugar -- the equivalent of 17.5 teaspoons.”
Worse yet, energy drinks and shots can be dangerous because of their unnaturally high levels of caffeine combined with ingredients such as guarana (a stimulant), taurine (an amino acid that regulates energy levels and heartbeat), and ginseng (a root that is believed to increase energy). “Ingesting all of these at once can lead to caffeine toxicity, in which an irregular heartbeat, jitteriness, and irritability take over,” she adds. “These ingredients can also interact with prescription drugs and antibiotics, decreasing their effectiveness and possibly causing other harmful side effects.”
Inhalable Caffeine Might Be the Next Big Thing
From caffeinated gum to energy shots to drinks, manufacturers are constantly dreaming up new ways to ingest caffeine. One of the newest and buzziest methods on the market is the inhalable caffeine supplement AeroShot, a lipstick-sized container that contains B vitamins and 100 milligrams of caffeine, which is the equivalent of a large cup of coffee. To take an AeroShot, consumers simply inhale a fine powder that instantly dissolves in their mouth.
Created by David Edwards, a biomedical engineering professor at Harvard University, AeroShot is currently available in Massachusetts, New York and France. That might change, however, as the substance is now up for a safety review by the U.S. Food and Drug Administration. Recently, the FDA issued a warning to the drug’s manufacturer, Breathable Foods Inc., calling the product’s current labeling false, misleading, and potentially dangerous. The agency has taken no further steps to remove AeroShot from the market.
Caffeine Can Be Good for You
The health benefits of caffeine are far-reaching -- as long as it’s consumed in moderate amounts, says Rania Batayneh, M.P.H., a nutritionist and owner of Essential Nutrition for You, a nutrition consulting firm. “Caffeine stimulates the release of dopamine, a neurotransmitter that activates an area of gray matter in the brain responsible for alertness and productivity,” she says. And because dopamine regulates mood, a cup of coffee can improve your mood, at least temporarily. As a stimulant, caffeine has also been shown to boost endurance and speed in workouts, though not all experts recommend consuming caffeine pre-workout.
Find Just the Right Amount of Caffeine
If you do choose to partake in caffeine, moderate consumption is best. “A healthy individual should try to consume less than 300 to 400 milligrams of caffeine a day, which is roughly equal to three 6-ounce cups of coffee, four cups of tea, or six cans of soda,” Batayneh says. Pregnant women and people with high blood pressure should limit their intake to 150 to 200 milligrams a day, and children should consume no more than 50 milligrams daily. “At levels higher than this,” she warns, “uncomfortable symptoms such as restlessness and irritability may develop.”
Caffeine May Lessen Stroke Risk
One of the surprising health benefits of caffeine has to do with stroke risk. Previously, it was thought that coffee consumption might increase your risk for stroke. But a recent study of 83,000 women published in Circulation, the journal of the American Heart Association, found that the women who drank more coffee had a slight decrease in their overall stroke risk.
Caffeine May Help ADHD
Another area where the perception of caffeine is changing is attention deficit hyperactivity disorder, or ADHD. Once thought to be a cause of ADHD, caffeine is now thought to be a potential treatment for the disease because, in moderate doses, caffeine enhances the ability to focus. Although more research on the topic is still needed, one mom made headlines last year when she announced that her second-grade son drinks coffee twice daily as an effective treatment for his ADHD -- and she pointed out that she's far from the only parent trying it.
Caffeine May Not Help Weight Loss
Although many people think of zero-calorie coffee as a diet aid, research has not confirmed that coffee can boost weight loss. "Caffeine can speed up metabolism, resulting in a few more calories burned throughout the day,” Batayneh says. "But high intake of caffeine can also lead to the production of cortisol, the 'stress hormone,' which has been linked to weight gain and, of course, stress." Plus, most studies have found that the increased calorie burn from caffeine is not enough to produce real weight loss.
Caffeine Mainstays Are Preferred
When it comes to choosing your sources of caffeine, our experts almost unanimously voted in favor of the natural sources of coffee and tea over the potentially dangerous amount of caffeine, sugar, and other additives in sodas and energy drinks. “Coffee and tea, in moderate doses, contain many antioxidants and a respectable amount of caffeine, offering both feelings of alertness, increased mood and long-term health benefits,” Batayneh says.
Caffeinated Concoctions Spell Trouble
"Energy drinks, energy shots, and sodas are manufactured to provide quick boosts of energy with little nutritional benefit,” Batayneh warns. “Some energy drinks can contain as much as 70 grams of sugar -- the equivalent of 17.5 teaspoons.”
Worse yet, energy drinks and shots can be dangerous because of their unnaturally high levels of caffeine combined with ingredients such as guarana (a stimulant), taurine (an amino acid that regulates energy levels and heartbeat), and ginseng (a root that is believed to increase energy). “Ingesting all of these at once can lead to caffeine toxicity, in which an irregular heartbeat, jitteriness, and irritability take over,” she adds. “These ingredients can also interact with prescription drugs and antibiotics, decreasing their effectiveness and possibly causing other harmful side effects.”
Inhalable Caffeine Might Be the Next Big Thing
From caffeinated gum to energy shots to drinks, manufacturers are constantly dreaming up new ways to ingest caffeine. One of the newest and buzziest methods on the market is the inhalable caffeine supplement AeroShot, a lipstick-sized container that contains B vitamins and 100 milligrams of caffeine, which is the equivalent of a large cup of coffee. To take an AeroShot, consumers simply inhale a fine powder that instantly dissolves in their mouth.
Created by David Edwards, a biomedical engineering professor at Harvard University, AeroShot is currently available in Massachusetts, New York and France. That might change, however, as the substance is now up for a safety review by the U.S. Food and Drug Administration. Recently, the FDA issued a warning to the drug’s manufacturer, Breathable Foods Inc., calling the product’s current labeling false, misleading, and potentially dangerous. The agency has taken no further steps to remove AeroShot from the market.
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