Caffeine - Our Love-Hate Relationship

Caffeine is one of those chemicals with which we have a love-hate relationship. Many of us enjoy a good cup of coffee in the morning and some can’t function before their second cup. Others find that the side effects are too much to bear and they forsake it altogether.

Let’s take a more detailed look at caffeine and understand its benefits and drawbacks.

Caffeine is a stimulant that works on the brain to cause it to release adrenaline, and to raise the body temperature slightly. This causes a heightened sense of alertness and readiness to act. As well, caffeine indirectly causes the liver to release more sugar, giving a sense of increased energy.

Caffeine is found in coffee, as we all know. It is also in tea, cola, chocolate, and several medicines. The amount in these sources varies greatly. It is classed as an alkaloid, a group of chemicals found in plants which are the basis for many medicines.

Coffee is the most readily available and identifiable source of caffeine. The coffee bush, the source of coffee beans, is native to Ethiopia, and its cultivation has spread around the world. It is claimed that drinking coffee or a coffee-like beverage began in the Arabian area around 1100 yrs ago, and gradually spread to Europe in the 17th century, and then round the world. It is claimed that coffee is the world’s most popular prepared drink (water being more popular), and world production of coffee is enough to provide one cup per day for everyone on Earth.

How much caffeine, you ask?
· 1 cup of coffee contains about 150 mg. (milligrams, one thousandth of a gram) caffeine.
· 1 cup espresso contains about 100 mg. caffeine (but in less than half the volume of a regular cup).
· 1 cup black tea (the kind most of us drink) contains about 20 – 75 mg, depending on the brewing time. By weight, tea contains more caffeine than coffee, but there is less caffeine in a cup of tea because of differences in the method of brewing.
· 1 cup green tea contains 5 – 20 mg. caffeine.
· 1 cup cola drink contains about 50 mg caffeine.
· 1 dark chocolate bar (about 50 grams of chocolate) contains about 75 mg.
· 1 milk chocolate bar about 50 mg.
· Anacin analgesic contains 64 mg per tablet.
· Excedrin contains 130 mg per tablet.
· Dristan contains 30 mg per tablet.
· Many cold medicines contain caffeine. If you are concerned, read the list of ingredients carefully.

Some of the negative side effects of caffeine are that it is a diuretic (it makes you pee) and an appetite suppressant. Probably not bad for some of us, so generally the benefits outweigh the negatives. Also, if you suffer from high blood pressure caffeine is not good, as it may also raise blood pressure slightly.

As far as dosage is concerned, research and experience indicate that an average adult can consume up to about 300 mg without significant negative effects. Two to three cups over about four hours would be about the limit.

Shift workers, of whom I was one for several years, are great consumers of coffee, and it definitely assists you in getting through a shift and functioning at a time when everyone else is asleep.

Caffeine does not affect everyone in the same way. There are some people who can drink lots of coffee and work well, for others, even a cup or two can be too much. In fact, in a recent study, a group of college students was studied. Half were given a cup of coffee before bed, the other half were given warm milk. They were then asked to describe how soon they fell asleep, and how well they slept. Most of those drinking coffee said they took longer to fall asleep and slept restlessly, while those drinking the milk reported they fell asleep quickly, and slept well. In actual fact, the coffee was decaffeinated, and the warm milk was spiked with caffeine to the level of regular coffee. This shows the huge effect of perception and expectation.

Nevertheless… the lifetime of caffeine of the body is such that it is suggested you don’t drink coffee within four hours of the time you expect to hit the sheets.

Decaffeinated coffee uses a process of extraction to remove the caffeine. Because caffeine is water-soluble, it can be removed fairly easily from tea and coffee. The water that contains the caffeine and other water-soluble flavouring compounds is then treated with activated charcoal, which removes only the caffeine. The residue containing the flavours is returned to the coffee. However there are those who say that this process removes a portion of the flavour and that decaffeinated tea and coffee do not taste the same. A recently-developed process uses high pressure liquid carbon dioxide to remove only the caffeine. This is said to give a better-flavoured decaffeinated drink.

In recent years we have seen a rise in the sales of so-called energy drinks. You know the brands… the main ingredient in these, in addition to sugar, is caffeine, along with a few plant and herbal extracts whose efficacy is uncertain. These drinks may contain up to twice the caffeine found in a cup of coffee. So a drink of one of these may give you a jolt and see you over a hump, but caution is suggested.

For those withdrawing from caffeine or switching to decaf drinks, they may have headaches for a few days as their body adjusts. Some are able to go without and see no symptoms; others can suffer quite a bit. It varies greatly.

So coffee and caffeine-containing drinks can give you a boost, but like many things we eat and drink, if we consume them excessively they can have negative side-effects. Moderation is certainly the key.

NOTE: This is presented for informational purposes, and is based on information the writer believes to be accurate. For specific medical recommendations about your own case, consult your doctor.