The guardian caffeine

The stimulant caffeine is a well-known remedy for fatigue and concentration problems. Learn more about the effects caffeine has on our body, how it sustainably influences sleep, and why symptoms of fatigue are reduced by caffeine consumption.

Table of contents

1. The pick-me-up caffeine
2. What is caffeine?
3. How does caffeine work?
1. Effect & Dosage
2. Effect on the psyche
3. Effect on the body
4. Overview of the positive properties of caffeine
5. Side effects of caffeine
6. Caffeine & Sleep
7. Conclusion/Tips on caffeine consumption

1. The pick-me-up: caffeine

A cup of coffee is a popular first aid against morning sluggishness or the fatigue-inducing symptoms of the classic midday slump. But not only in the form of coffee, but also in cola, tea, energy drinks, and chocolate, many people rely on the "pick-me-up" caffeine and its invigorating effect in the fight against fatigue and acute lack of performance. But what exactly is caffeine, and how does this well-known effect occur in our bodies?

2. What is caffeine?

Caffeine is a naturally occurring chemical compound, a so-called alkaloid, found in the leaves, seeds, and fruits of numerous plant species. Here, caffeine functions as a natural defense against pests, for example in coffee and cocoa beans, tea leaves, or parts of the guarana or cola tree. Due to its stimulating effect on the human organism and the nervous system, caffeine is also referred to as a psychoactive substance. Particularly popular in the form of coffee, cola, tea, or energy drinks, caffeine is the world's most commonly consumed remedy for acute fatigue and difficulty concentrating. In addition to numerous positive and invigorating effects, the active ingredient can also have negative effects on the body and psyche, especially if the dosage is incorrect, and can also directly affect our sleep.

3. How does caffeine work?

Duration of action and dosage

Caffeine is absorbed into our bodies through digestion in the form of food or beverages and enters the bloodstream, where it begins to take effect after approximately 15 to 30 minutes. The various effects of caffeine are particularly evident in our brain and central nervous system, usually last for several hours, and then slowly subside. How quickly our body metabolizes ingested caffeine depends on various factors, such as our age, weight, or general health. The average half-life is between three and five hours after consumption. A noticeable effect can be seen with a single dose of approximately 100–200 mg and also depends on the form in which the caffeine is consumed.

Effect on the psyche

Caffeine is widely known for its stimulating effect on the central nervous system. The substance is similar to the body's own neurotransmitter adenosine and is able to occupy and block adenosine receptors in the brain. Adenosine is a component of the energy carrier ATP and is released when we consume excessive energy. It is then responsible for signaling fatigue and thus protecting nerve cells from overexertion. However, caffeine is able to block this fatigue signal, so that symptoms of fatigue can be reduced and our nerves continue to function at full speed. At the same time, caffeine also promotes the production of the happiness hormone dopamine and the stress hormones adrenaline and noradrenaline.Dopamine facilitates the transmission of nerve signals, while adrenaline and noradrenaline increase blood flow and blood pressure, thus improving concentration and performance in the brain.

In this way, caffeine reduces feelings of fatigue and, in turn, supports mental alertness and alertness, while simultaneously enhancing nerve function and promoting a positive state of mind. Various studies also show that moderate caffeine consumption can also have a positive effect on long-term memory and improve our brain's ability to store information.

Effect on the body

Caffeine not only affects our brain, but has numerous effects on the entire organism. For example, it stimulates digestion and increases intestinal motility, accelerates heart rate, metabolism, and our breathing. Our blood pressure and body temperature also rise after consuming this popular substance. As a result, caffeine also affects our general bodily function and physical well-being, and can not only athletic performance improve, but also help relieve headaches and migraines.

4. Overview of the positive properties of caffeine

• Reduces fatigue and promotes alertness

• Increases concentration and attention

• Has a positive effect on the brain's storage capacity and long-term memory

• Stimulates the cardiovascular system & digestion

• Increases physical performance, e.g., by accelerating heart rate, metabolism, and breathing
  

5. Side effects of caffeine

As is so often the case with caffeine, the saying "the dose makes the poison" also applies! In a single dose of up to 200 mg (about two cups of coffee) and a daily dose of less than 400 mg (equivalent to about four cups of coffee), caffeine is generally considered safe for adults. However, an overdose can have negative consequences and be harmful to your health in the short and long term. The side effects of excessive caffeine consumption include headaches, restlessness and irritability, digestive problems, and circulatory problems. Consuming too much caffeine, especially too late, also disrupts our sleep by delaying the time it takes to fall asleep in the evening and reducing the duration and quality of sleep.

Danger: The body can become accustomed to regular caffeine intake, which is why the noticeable effects may diminish over time, or serious withdrawal symptoms such as headaches, nausea, mood swings, or increased fatigue may occur. Therefore, it's best to maintain moderate caffeine consumption and not exceed the recommended daily intake.

6. Caffeine & Sleep

Due to its stimulating and invigorating effects, caffeine can prolong the time it takes to fall asleep, reduce sleep quality, and shorten overall sleep duration. It blocks the body's own fatigue signals and leads to increased neural activity, which, especially in the evening, prevents us from sufficiently relaxing, winding down, and sleeping soundly. In addition, the psychoactive substance is capable of stimulating the production of the sleep hormone. Melatonin to influence and shift our sleep-wake rhythm.Scientific studies have also shown that increased caffeine consumption before sleep can impair the vital functions that are crucial for our recovery. Deep sleep phases reduced and the Sleep through the night Caffeine can not only make our sleep less restful, but can also promote sleep deprivation and, as a result, lead to more tiredness during the day. Learn more in this Article also explains how our diet and individual nutrients can affect sleep.

Tip: Make sure your daily dose is not too high and, ideally, avoid caffeinated foods four to six hours before going to bed so that the stimulating effect subsides and the caffeine can be sufficiently broken down before the night's rest period.

7. Conclusion/Tips on caffeine consumption

• Enjoy in moderation! For an adult, up to 200 mg at a time and up to 400 mg per day are considered safe. Rule of thumb: A maximum of 5.7 milligrams of caffeine per kilogram of body weight per day

• Avoid caffeine from the afternoon onwards or in the last four to six hours before going to bed, because although caffeine is an effective stimulant in cases of acute fatigue, it is not a substitute for healthy sleep habits

• The caffeine from coffee, tea or energy drinks works at different speeds in our bodies. For example, a high sugar content in Softdrinks lead to a faster absorption of the substance into the brain, while the effect of the caffeine (theine) in tea unfolds more slowly but also lasts longer

Best wishes and see you soon!