Caffeine is one of the most widely consumed psychoactive substances in the world. About 90% of adults consume some sort of caffeinated beverage daily. That's about 2.25 billion people consuming caffeine every single day! From coffee and tea to energy drinks and supplements, caffeine has woven its way into our daily lives. We love the way it fuels our focus and energy, but is caffeine truly a friend to our bodies, or could it be a hidden foe? To answer that question, let’s dive into the history of caffeine, what it is, how it affects our health, its different forms, and how to use it wisely.

A Brief History of Humans and Caffeine
​Caffeine has been consumed for centuries, with ancient civilizations discovering its stimulating effects through different plant sources. The earliest known use of caffeine dates back to around 2700 BCE in China, where tea made from the leaves of Camellia sinensis was consumed for its energizing effects. Legend has it that Emperor Shen Nong accidentally discovered tea when leaves from a tree blew into his boiling water. Tea drinking eventually spread to Japan and the rest of Asia.

By the 9th century, coffee plants were discovered in Ethiopia. The story goes that a goat herder named Kaldi noticed his goats becoming unusually energetic after eating coffee berries. Word spread quickly, and coffee consumption made its way through the Middle East and North Africa, becoming central to social gatherings in the Ottoman Empire by the 16th century.

Cocoa, another significant caffeine source, was prized by the ancient Mayans and Aztecs and used to create a bitter chocolate drink called xocolatl. This drink was was revered as a gift from the gods and was consumed by the elites in society as well as being used in rituals.

By the 15th century, coffee was being cultivated in areas such as Yemen and coffeehouses (qahveh khaneh)  became popular social hubs in the Middle East. Trade with the Ottoman Empire brought coffee to Europe in the 16th century, where coffee houses became popular in cities like Venice, London, and Paris. These coffeehouses served as ways for people to come together and discuss current events, literature, and science. The Americas were introduced to coffee, tea, and chocolates through Europeans colonists. 

In the United States, the demand for caffeine grew as workers during the Industrial Revolution needed to stay alert during long hours in factories. In fact, you could make an argument that the Industrial Revolution was a success because of the help of caffeine. Instant coffee was created by Japanese-American chemist Satori Kato in 1901 and gave Americans a convenient, easy way to get their daily fix. Instant coffee was especially helpful to soldiers on the battlefield during World War II. 

Beyond tea and coffee, caffeine was introduced in a new form called the energy drink I the 1980s with Austrian company Red Bull offering their signature beverage. By the 2000s, energy drinks had become a multibillion-dollar industry with the biggest focus on younger caffeine drinkers as well as athletes. Today caffeine is everywhere and continues to be our daily companion as we face the demands and stressors of modern life. 

What is Caffeine?
Caffeine belongs to a class of naturally occuring stimulant compounts called xanthines. Xanthines function as stimulants by affecting the central nervous system (CNS). The CNS consists of the brain (command center of the body) and the spinal cord (body's communication highway). All voluntary (moving your arm) and involuntary (breathing) are coordinated through the CNS. 

Caffeine stimulates the nervous system by blocking the receptors for a neurotransmitter called adenosine. Adenosine is a neurotransmitter that promotes relaxation and sleepiness. As you go through the day. adenosine levels build up and bind to specific receptors that help slow down neural activity, therefore making you feel tired. Caffeine, however, blocks adenosine from binding to its receptors and prevents the calming effects of adenosine, thereby reducing feelings of fatigue. 

This adenosine blockage triggers the brains neurons to start firing more rapidly where the body then interprets this increased neural activity as a sign that something important is happening. This causes the release of stimulatory neurotransmitters  such as dopamine (mood/attention/motivation), norepinephrine (alertness/heart rate/blood pressure), and glutamate (enhances brain activity). The end result is you being more wakeful, mentally clear, and focused.  

How Caffeine Affects Health

Positive Effects:

Improved Mental Alertness: One of the most well-known benefits of caffeine is its ability to enhance cognitive performance. It can improve focus, reaction time, and overall mental clarity.

Physical Performance Boost: Caffeine is a common ingredient in pre-workout supplements for a reason. It can increase adrenaline levels and promote the release of fatty acids from fat tissues, enhancing endurance and performance during physical activity.

Antioxidant Properties: Coffee and tea, especially green tea, are rich in antioxidants that help combat oxidative stress in the body. This could potentially reduce the risk of certain chronic diseases, such as heart disease and some cancers.

May Protect Brain Health: Some studies suggest that moderate caffeine consumption may be linked to a reduced risk of neurodegenerative diseases like Alzheimer’s and Parkinson’s.

Negative Effects:

Disrupted Sleep: Consuming caffeine too late in the day can interfere with your body’s natural sleep-wake cycle. This can lead to insomnia, restless sleep, or difficulty falling asleep.

Increased Anxiety and Jitters: Caffeine stimulates the release of stress hormones like cortisol, which can lead to increased feelings of anxiety, nervousness, or the “jitters,” especially in high doses or in sensitive individuals.

Addiction and Dependence: Caffeine can lead to dependency, with withdrawal symptoms like headaches, fatigue, irritability, and difficulty concentrating when caffeine intake is reduced or stopped.

Digestive Issues: In some individuals, caffeine can stimulate acid production in the stomach, leading to acid reflux, gastritis, or other gastrointestinal issues.

Increased Heart Rate and Blood Pressure: For some people, caffeine can raise heart rate and blood pressure, potentially increasing the risk of cardiovascular issues if consumed in excess over time.


Caffeine Recommendations 
There are a LOT of options when it comes to caffeine. Go to any gas station or grocery store and you'll find an almost limitless supply of different energy drinks, coffees, teas, and more.

I'm personally a big believer in sticking as close to the natural source of something as possible. Remember our brief history lesson on caffeine? You probably noticed two forms of caffeine that stood out: coffee and tea. In reality, these are the only two sources of caffeine you'll need to consume. They are found in nature, which means that your body has a more innate ability to understand how to break these down and use them. Also, they contain other elements that provide further health benefits. 

When it comes to coffee, you want to stick to black coffee if you can. I know the bitterness may take some time to get used to, but once you do, it will be much better on your health. If you have to use a creamer, I recommend going non-dairy if possible. There are some wonderful coconut and almond creamers available. If you must go dairy, then look for creamers that use organic milk free of hormones and other additives. If you want a sweetener, then stick with low glycemic options such as stevia and monk fruit. Aim for 2 cups per day in the morning or early afternoon. 

In terms of tea, there are many wonderful options out there. Black tea usually has a higher caffeine content. Green tea, which is my favorite, has the added benefit of l-theanine. L-theanine is an amino acid that slows down the uptake of caffeine. This allows your caffeine boost to last longer and be much smoother. You won't get the big "jolt" from coffee, but what you will get is a nice boost that lasts all day long. In addition, l-theanine provides a calm focus for your mind. I've found that it helps keep my anxiety in check and my mood balanced. I like to use ceremonial grade matcha green tea. Aim for 2-3 cups per day in the morning or early afternoon. 

Some other caffeine tips: 
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Set Limits: For most adults, about 200 mg of caffeine per day is the sweet spot. Some people can tolerate more while some shouldn't even come close to 200 mg. 

Time It Right: Avoid caffeine consumption later in the day (6-8 hours before bed) to prevent sleep disruption. Consuming caffeine in the morning or early afternoon is generally the safest bet for maintaining a healthy sleep schedule. I generally stick with the rule of no caffeine after 1:00 PM. That seems to give it enough time to work its way out of my system. 

Listen to Your Body: Everyone’s sensitivity to caffeine is different. If you notice feelings of anxiety, restlessness, rapid heartbeat, or digestive discomfort after consuming caffeine, consider cutting back or switching to lower-caffeine beverages like tea.

Avoid Sugary Additives: I mentioned this above but it's worth mentioning again. Many caffeinated beverages, especially energy drinks and flavored coffee drinks, come loaded with sugar, which can lead to weight gain, insulin resistance, and other health issues. In fact, even the energy drinks that tout being sugar free are using sugar alternatives that can disrupt healthy gut bacteria (i.e. sucralose)  and also raise blood sugar. I personally stay away from energy drinks, but there are some on the market that could be ok. You've got to do your own research! 

Take Breaks: If you find yourself relying on caffeine to get through the day, it may be time to take a break or cut back. Gradually reducing your intake can help reset your tolerance and prevent dependence. Remember, caffeine is an aid, not the main source of your energy. Overconsumption can lead to adrenal damage and disrupt the way your cortisol and other hormones operate. 

Save money and make it at home: If you've ever been to a coffee shop, then you know just how expensive caffeinated drinks can be. If you choose coffee, then I recommend buying bags of coffee grounds or if you really want to get hardcore, purchase the whole bean option and grind them at home! You can get some relatively cheap coffee grinder online. I also love using the French Press method of coffee making. When it comes to tea, you can go tea leaves or there are tea powders, which are really easy as well. I'd invest a small amount in a hand mixer to give you a more even blend. 

Conclusion
So, is caffeine a friend or foe? Like most things in life, the answer is "it depends". In moderate amounts, caffeine can enhance your alertness, boost physical performance, and provide a mental edge. However, excessive use can lead to negative side effects that outweigh the benefits. Its important to be mindful of caffeine and its effects on your body. As mentioned before, every person is different, which means every person will react differently. Experiment with caffeine and find the perfect match for your body, health, and goals!