With new studies being published, health professionals are in constant debate over whether to order their coffee regular or decaf. In 2010, the "International Journal of Applied and Basic Nutritional Sciences" compiled a review of caffeine’s beneficial effects. Sometimes given a bad reputation, caffeine enhances physical and motor performance, increases alertness and reaction time and improves reasoning skills and decision-making. Cognitive function and short-term memory also seem to work better under the influence of caffeine.
Blood Flow
The energy rush we feel from caffeine is related to its ability to raise heart rate and encourage blood flow throughout the body. Studies using magnetic resonance imaging, featured in a 2009 issue of "Human Brain Mapping," have shown that blood flow to the brain increases directly as caffeine intake increases. About 20 minutes after caffeine is consumed, blood flow to the major cerebral arteries is enhanced. This process of bringing more oxygen to the brain improves cognition.
Memory Recall
In two double-blind, randomized, controlled trials, featured in the "International Journal of Applied and Basic Nutritional Sciences," doses of 125 to 150 mg of caffeine improved speediness of response from participants and ability to recall number sequences. Performance was assessed 30 minutes after ingestion of caffeine. Furthermore, when given a higher dose of 250 mg of caffeine, even greater improvements were observed. While most studies tend to focus on short-term memory recall, it is likely the increased brain activity and blood flow support healthy aging in the brain, overall. There have been studies suggesting that regular coffee intake decreases risk for dementia; however, no cause and effect has been proven at this time.
Effective Amounts of Caffeine
Despite the many benefits to be gained from caffeine, you may not want to increase your intake just yet. Consuming high doses of 500 to 600 mg per day can cause insomnia, stomach upset and increased heart rate. Some people are more susceptible to these effects than others. With caffeine, more is not necessarily better. Even small doses of 30 to 50 mg of caffeine have been shown to have positive effects on mental alertness. In one study, 100 mg of caffeine increased the activity of neurons in the brain and improved concentration. Depending on how much caffeine you normally consume, effects of different dosages may vary.
Sources of Caffeine
You may be getting more caffeine than you think. A typical 8-oz. cup of coffee contains about 100 mg of caffeine. Black tea has about half as much, 50 mg, and green tea has about 30 mg. Foods like chocolate also contain some caffeine. Over-the-counter pain relievers may have up to 130 mg in one dose.
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