Go ahead and pour yourself a cup of coffee, as caffeine in moderate amounts is typically not harmful and actually comes with several benefits. Coffee is a major source of caffeine, but it's not the only one. Other sources include chocolate, certain sodas, soft drinks, sports beverages and teas. Moderate consumption, which is 300 mg of caffeine a day, or about three cups of coffee, is typically safe, where you can enjoy the advantages without incurring the negative effects.
Brain Boost
Caffeine is an effective stimulant that can wake you up when you're feeling drowsy or give you a quick boost that peaks about 60 minutes after you consume it. Your body absorbs caffeine quickly, carrying it around in your bloodstream. Your nervous system and cardiovascular system receive a low-level boost from the stimulant, and your brain receives a larger one. The stimulation can improve your mood, make you more alert and enable you to think more clearly.
Body Boost
Your body gets a boost from caffeine that results in increased blood flow and elevated respiratory, heart and metabolic rates. Its effects last several hours and can enhance your physical performance, especially with sports or athletic activities. Based on this enhancement, the International Olympic Committee has a caffeine limit for athletes, notes the American Council on Exercise. To be eligible to take part in international competitions, athletes are allowed to have a urinary caffeine concentration of no more than 12 mcg of caffeine per 1 mL of urine, which is equivalent to between three and six cups of coffee.
Weight Loss
Caffeine has helped people lose weight and prevent weight gain, but MayoClinic.com reports that the weight loss will not necessarily be permanent. Caffeine is probably not the answer to a long-term weight-loss goal, although theories explain how it can work in the short term. It can temporarily and briefly suppress your appetite, cutting down on your desire to eat. It can also act as a diuretic in certain people, leading to increased urination and a loss of water weight.
Considerations
Moderate amounts of caffeine are generally safe, but excessive caffeine consumption can result in negative effects. If you habitually consume large amounts of caffeine, you can build up a tolerance to even the excessive amounts of more than 600 mg or more per day. Negative effects include anxiety, insomnia, sweating, nervousness and tenseness, as well as interactions with certain medications or drugs. Caffeine can also be addictive, resulting in withdrawal symptoms if you are used to consuming it and then go without it for 18 to 24 hours, Encyclopedia.com reports. Withdrawal symptoms include depression, fatigue, headache and an inability to concentrate.
Member Comments