Caffeine is the world’s hottest psychostimulant, used to increase physical and mental performance. We previously discussed a variety of health benefits and potential side effects of caffeine. In this post, you will discover everything about caffeine sources, dose, and metabolism and also hear what others have to say concerning this famed pick-me-up.
Caffeine Sources
There are a variety of sources of caffeine; each has a different caffeine content depending on the product forms and production methods.
- Caffeinated chewing gum (137 — 148/150 ml)
- Energy drinks (51 — 95 mg/150 ml)
- Coffee (40 — 180 mg/150 ml)
- Green tea (24 — 50 mg/150 tsp )
- Guarana (24 mg/ 150 ml)
- Yerba Mate (15 mg/150 ml)
- Soda (12 — 24 mg/150 ml)
- Black tea (8 — 39 mg/150 tsp )
- White tea (8 -39 mg/150 ml)
- Chocolate (5 — 193 mg/150 g)
- Topical cream (5 — 45 mg/150 ml)
- Cocoa (2 — 7 mg/150 ml)
- Weight-loss drugs/performance-enhancing pills (200 mg/pill)
Decaffeinated Coffee and Teas
There are a variety of approaches to produce carbonated drinks. Although many people believe decaf tea and coffee are fitters, the procedure used to make it’s far from natural.
The approaches steam the coffee beans or tea leaves and add chemicals and solvents into the beans (such as activated charcoal, carbon dioxide, ethyl acetate, and dichloromethane).
Based on the method, decaffeinated coffee may nevertheless contain small quantities of caffeine.
Currently, researchers are developing genetically engineered coffee plants with decreased caffeine levels.
Caffeine Metabolism
The half-life of a drug means the amount of time for the concentration of the medication in the blood or body to reduce to 50% of its original amounts. The ordinary half-life of caffeine is 5 hours, but it can vary from 2 — 9.5 hours also depends on the individual.
The body easily absorbs caffeine, and it is 99% consumed 45 minutes following ingestion. Peak levels in the bloodstream occur involving 15-120 minutes.
Smoking can accelerate caffeine metabolism, while oral contraceptives may keep it from the body for a longer period of time.
Caffeine can be absorbed through the buccal mucosa (the interior lining of the lips and also the floor of the mouth). It usually means you could consume it without consuming.
Caffeinated chewing gums have faster absorption of caffeine, followed by capsules, coffee, soda, and chocolate.
Caffeine metabolism occurs mostly in the liver. The most important pathway is the formation of paraxanthine and its subsequent excretion into the urine within that type. It’s also excreted in the urine in its regular form, or as distinct metabolism products (theophylline, uric acid, and uracil).
It can also be excreted through breastfeeding, but only in small quantities.
Caffeine Dosage
The below doses may not apply to you. If your physician suggests with caffeine, then work with them to find the perfect dose in accordance with your health condition and other factors.
There’s no single recommended dose as it should tailor to individual differences, their genetic variability and their history with caffeine. An effective dose may vary from 32 to 1,400 milligrams.
Moderate doses (225-360 milligrams ) were effective at improving physical performance, while 100-600 mg can help improve brain performance.
However, doses above 250 mg may cause symptoms that mimic stress. Furthermore, prolonged use of at least 100 mg/day can cause tolerance and/or addiction.
Although there is no substantial evidence that caffeine ingestion can harm reproductive health or cause miscarriages, physicians still recommend pregnant women to refrain from drinking too much.
Overdose and Toxicity
Although caffeine overdose is rare, it can happen. Caffeine toxicity can occur at 1 gram while 5-10 grams can lead to death.
Indications of Caffeine Overdose:
- Anxiety
- Stomach pain
- Dehydration
- Fever
- Confusion/delirium
- Nausea
- Fever
- Seizures
Cycling
Cycling is defined as carrying caffeine in intervals, rather than every day. By way of instance, some people today drink 2 cups of coffee on weekdays so that they could feel much more energized at work. During evenings, they don’t drink any coffee to prevent developing tolerance and dependence.
Cycling may or might not be needed, based upon your own biology and reaction to caffeine ingestion.
Synergies
1) Theanine
Theanine is an amino acid that promotes relaxation. When combined with caffeine, it can boost cognitive performance, endurance, and increase blood pressure and heart rate.
In a study of 44 young adults, a mix of 97 milligrams L-theanine with 40 mg of caffeine enhanced their focus throughout a demanding cognitive task.
2) ECA Stack
ECA stack stands to get the mixture of ephedrine (75 to 150 mg), caffeine (150 mg), and aspirin (330 mg). Some obese, otherwise healthy areas take ECA for weight reduction, coupled with dieting.
However, the FDA banned the sale of dietary supplements containing ephedrine in 2004. Because it led to heart disease risk and deaths and had a high abuse potential.
User Reviews
The opinions expressed in this section are only in the users that may or may not have a medical background. We do not endorse any specific product, service, or treatment. Don’t consider user adventures as medical information. Never delay or disregard seeking professional medical advice because of something you have read in this article.
Users praised caffeine pills and supplements for help with their weight loss. They also reported improvements in their own mental anxiety, anxiety, endurance, and memory.
Other users commented that they use caffeine to increase their energy and assist with their exercise.
However, other whined caffeine supplements produced them tired throughout the day or being unable to sleep well at night. Additionally, some people experience an increased heart rate and stress right after drinking coffee.