What's your favorite drink that helps you fight fatigue? Coffee? A cola? Maybe mate or green tea? Whatever it is, it most likely contains caffeine. That caffeine wakes you up is no secret. But have you ever actually looked into caffeine itself and know why that is? We have – and we'll explain what makes this substance so effective, how it affects your body, and where it occurs naturally.
1. What happens in your body when you take caffeine?
When you consume caffeine, it is absorbed through the gastrointestinal tract, enters the bloodstream, and takes effect within 15-30 minutes. Caffeine can cross the blood-brain barrier (your body's protective barrier against substances entering the brain) almost unimpeded. It thus quickly reaches your brain and has a primary effect on the central nervous system. Therefore, caffeine affects our entire body. It increases blood pressure and makes the heart beat faster, thereby boosting our activity and concentration.
To understand exactly how this works, we need to look at a substance and its function in our bodies. We're talking about adenosine. This is a nucleoside composed of adenine and ribose. It inhibits the release of neurotransmitters, which are stimulating chemical messengers such as dopamine. It also regulates brain activity and signals a feeling of fatigue when nerve cells are under heavy strain and highly active.
The caffeine we consume binds to adenosine receptors in nerve tissue because it has a similar chemical structure to adenosine. This interaction prevents adenosine from binding to the receptors, thus reducing our feelings of fatigue. This blockage triggers the release of dopamine, our "feel-good" hormone, which facilitates the transmission of nerve impulses and therefore increases our activity. Additionally, caffeine stimulates the release of the stress hormones cortisol and adrenaline. This constricts blood vessels in the brain, thus alleviating mild headaches by dilating the blood vessels. Furthermore, blood pressure rises and the heart rate increases. The result of this release is increased concentration, alertness, and motivation. It's also worth noting that caffeine stimulates bowel movements and thus your digestion.
2. Varieties of caffeine
There are two different versions: bound and unbound caffeine. Unbound caffeine is synthetic and is quickly absorbed into our system, therefore producing a rapid effect. This is the caffeine you find in caffeine tablets and energy drinks.
The other version is bound caffeine of plant origin. It often works more slowly and for a longer duration than unbound caffeine. You can find bound caffeine, for example, in green tea, matcha, or yerba mate.
We want to briefly focus on green tea extract specifically. It has a different effect on our bodies. Due to its potent properties, it has been used by Buddhist monks in Asia for thousands of years. Normally, plants produce these substances as a defense against insects. Green tea works more slowly and less intensely, but its effects last for a longer period. Green tea contains a lot of caffeine and high amounts of antioxidants and catechins, such as epigallocatechin gallate (EGCG, a plant-based bitter compound). Many of these bitter compounds are produced by plants as a defense against insects, microorganisms, and other plants.The caffeine it contains primarily affects the central nervous system, thus promoting our perception, concentration, mental performance and eliminating our fatigue symptoms.
3. Is caffeine healthy and how much caffeine should I consume?
Whether caffeine can have a negative impact on health depends on the dose. A cappuccino contains approximately 90 mg of caffeine. For an adult, a single dose of up to 200 mg is generally not a problem. A daily intake of up to 400 mg should be safe. However, this higher dose can be harmful to the sick, children, and pregnant women. Therefore, consumption is not recommended in these cases.
4. What happens if I consume too much caffeine?
Too much caffeine has several effects on our well-being. These side effects can range from minor discomfort to more extreme consequences. Indications of excessive caffeine intake include discomfort such as stomach upset, nervousness, irritability, and sweating. Over time, more serious effects can occur, such as heart rhythm disturbances, insomnia, and incontinence in men. Due to these risks, caffeine should be consumed in controlled amounts. We have... Bright Awake precisely based on how much caffeine is healthy for an adult to start the day with increased activity without experiencing side effects.
