Every day, about ninety percent of Americans consume caffeine in some form (Kuakini

Health System). Over the years it has become one of the most popular drugs in America, with

more than half of adults consuming around three hundred milligrams a day. Caffeine, along with

any other drug, has side effects whether it's for better or for worse. Caffeine is known to cause

health issues, from effects such as loss of appetite to more major concerns like muscle tremors.

On the contrary, caffeine has also been found to prevent conditions like Alzheimer’s and type 2

diabetes. Drinking too much can lead to withdrawal symptoms including headaches and slight

fatigue. Regardless, drinking caffeine in any form can lead the human body to health issues,

harmful and beneficial side effects, and even withdrawal symptoms.

Caffeine is labeled under stimulants because it increases the activity of your brain and

nervous system (Better Health Channel). It is found naturally in over sixty plant species, of

which cocoa beans, tea leaves, and coffee beans being the most well-known sources (Coffee &

Health). These sources can be found in around seventy countries, but most coffee beans can be

found in the countries of Brazil, Vietnam, and Colombia. Next to oil, coffee is the second most

traded commodity (Farrer’s Coffee). In one day, Americans drink over six hundred twenty-four

cups of coffee, which estimates to be around three cups per coffee drinker (AARP). Caffeine is

found not only in drinks, but is added to cough syrups and slimming tablets. Foods like

chocolate, both dark and milk, contain the stimulant as well as soft drinks like Pepsi. When it is

consumed in beverages, caffeine is absorbed rapidly from the gastrointestinal tract and

distributed throughout body water, and readily crosses cell membranes including the brain.

Scientists have also classified it as a psychoactive drug because it can alter mood and behavior.

“In most individuals, it seems that the effects of caffeine are utilised consciously or

unconsciously in the management of mood state, and the choice of coffee/caffeine is influenced
by the interaction between the mood state before the drink and the effects anticipated based on

the content of caffeine in the drink” (Coffee & Health). It belongs to a group of alkaloid

compounds called methylxanthines, which are natural plant-produced products that are found in

many beverages, especially coffee and tea.

Many of caffeine’s side effects come from the actions of receptors for a neurotransmitter

called adenosine. This means that caffeine binds to adenosine receptors and blocks adenosine

from binding there and activating the receptor; and therefore, reduces the activity at the

adenosine receptor (2-Minute Neuroscience). These receptors are present in the hippocampus,

the cognition-enhancing effects of caffeine in healthy subjects seems to be limited (NCBI).

“Adenosine receptors work together with glutamate receptors to facilitate neuron-to-neuron

communication in the brain. Adenosine is a component of the “energy molecule” ATP as well as

the intracellular signaling molecule, cyclic AMP, and it accumulates in the brain the longer you

are awake, which makes you feel tired. When one drinks coffee or tea in an effort to stay awake,

the adenosine receptors are blocked which leads to the sensation of tiredness. When you sleep,

your brain metabolizes all the excess adenosine accumulated during the day” (Fraxa).

Methylxanthines act on these receptors in the central nervous system which enhances mood,

arousal, and concentration.

The main role of methylxanthines is using the adenosine receptor blockade which results

in higher neuronal activity in the brain and enables a longer life for the cells. This is most likely

the reason why tea, cocoa, and coffee are so successful in the lifestyle of humans.“The

widespread distribution of receptors fits with the presence of adenosine in every cell. In fact,

adenosine exerts multiple actions in the central nervous, cardiovascular, etc., systems that depend

on the activation of adenosine receptors. They belong to the superfamily of G-protein-coupled

mediated decreases in cAMP and that of A2A and A2B leads to Gs-mediated increases in

cAMP” (NCBI). This action makes natural products containing these alkaloids to be explored as

functional foods. “Many of the drugs incorporated into human “diet”, from natural products,

target neurons in the central nervous system and produce a variety of psychoactive,

psychomotor, and neuroplastic effects whose description is out of the scope of the present

review. However, apart from containing molecules acting on the central nervous system,

successful beverages have appeal from a sensory perspective. In this aspect, methylxanthines

appear as secondary, but important, players” (NCBI).

Caffeine is mainly metabolized in the liver by cytochrome P450 enzymes, which is

responsible for more than ninety percent of the caffeine clearance (Coffee and Health). “The

enzyme that is responsible for metabolizing caffeine is coded by the gene CYP1A2, and its

activity is influenced by factors such as gender, genetic polymorphisms, exposure to inducers,

and disease”(Coffee and Health). Depending on the individual’s metabolism, caffeine effects can

last for several hours. The elimination of caffeine in plasma is called a caffeine clearance, and it

can last anywhere from one to nine hours after consumption.

With this, there are several other factors that can help metabolize caffeine, especially

dietary factors. For example, drinking grape juice decreases caffeine clearance by twenty-three

percent, and prolongs half-life by thirty-one percent. Vegetables like broccoli and large amounts

of vitamin C increase the clearance of caffeine as well. Women that are pregnant experience a

decrease in metabolism around the third trimester. “This is associated with a reduction in the

activity of the main enzyme involved in caffeine metabolism, and a consequent increase in

caffeine half-life. Caffeine metabolism returns to normal a few weeks after delivery” (Coffee
and Health). Consuming caffeine with alcohol does not modify or cancel out the symptoms of

intoxication because it decreases caffeine clearance by thirty-six percent. Mixing drugs with

caffeine does not increase caffeine clearance either, and a doctor or pharmacist should be

consulted about taking caffeine with certain medications.

The amount of caffeine in a beverage varies depending on the drink. Four hundred

milligrams is equivalent to two energy drinks, but also ten cans of Coca Cola. Consuming

caffeine in its powdered form can provide serious health conditions and even the risk of death.

Just one teaspoon estimates to be about twenty-eight cups of coffee (Mayo Clinic). The U.S.

Food and Drug Administration cautions people from trying to ingest the powdered form because

its levels are extremely toxic for the human body. When wanting to drink a caffeinated beverage,

customers should keep in mind the amount that is in different forms of caffeine. “Tea actually

contains more caffeine than coffee on a dry weight basis, but a smaller weight of tea is generally

used to prepare a brew” (Coffee & Health). Decaffeinated coffee contains about three milligrams

per cup which is a great substitution to other beverages that contain a lot of caffeine.

Between five to forty five minutes after consumption, caffeine begins to absorb in the

human body and give off side effects. When orally consumed, it begins to absorb in the blood

and body tissues. Depending on the individual and how much is ingested, these effects can last

up to twelve hours. Most cases; however, peak after an hour. Caffeine has a half-life of

approximately four hours, but this time can vary depending on the individual and their

metabolism. Most healthy adults are able to take up to four hundred milligrams per day, and

children are advised to stay away from caffeine. Even though there is little information known

about health issues in children related to drinking caffeine, high intakes have been shown to

increase anxiety and depressions amongst children. Since children are continuing to grow, the
less they consume the decreased their risk is to have effects take place in their growth and

development. Certain medications can also increase symptoms ``Caffeine action is thought to be

mediated via several mechanisms: the antagonism of adenosine receptors, release of calcium

from intracellular stores, and antagonism of bendzodiazepine receptors'', which are found on the

postsynaptic nerve endings in the central nervous system (Caffeine for the Sustainment of

Mental Task Performance). Symptoms including anxiety, a temporarily rapid heartbeat, and

alertness are quite common within this hour. Effects on the heart come from the enhanced

coronary blood flow.

The brain is also affected by this stimulant from the increase in neuron firing, which is

why many people began to feel the symptoms associated with “fight or flight.” The pituitary

gland recognizes this activity and senses that there is an emergency, so it communicates with the

adrenal glands which produces adrenaline. Adrenaline causes your “blood pressure to rise,

tightens muscles, and the liver releases sugar into the bloodstream for extra energy” (How Stuff

Works). This jittery and excited feeling explains why people often drink it when they feel tired

or want to enhance their performance.

Caffeine can cause harmful health issues in the long run, especially when it interacts with

certain medications and pre-existing health conditions. The substance increases anxiety and also

causes a disruption in sleep patterns, which later leads to insomnia (AARP). “Caffeine decreases

the quantity of sleep and mainly the temporal organization of slow and REM sleep” (Coffee &

Health). Drinking caffeinated beverages later in the day can prevent one from being able to fall

asleep, as caffeine is associated under stimulants. Despite both men and women being known to

drink caffeine such as coffee or tea, women are found to be more affected by the stimulant.

Women that are pregnant or breastfeeding are also advised to stay away or limit their intake, as
caffeine is known to create a higher risk of miscarriages, difficult births, and newborns to be

born underweight. Doctors typically recommend that pregnant women or those who breastfeed

should take no more than two hundred milligrams per day. Postmenopausal women that drink

more than three cups a day have a greater chance of getting spinal bone loss if there is not

enough calcium being incorporated into their diet. Through food and supplements, a woman

should try to get at least eight hundred milligrams to prevent spinal bone loss. Someone that is

already diagnosed with type 2 diabetes may have a hard time managing their insulin because

caffeine can increase blood sugar levels and blood pressure. If the substance mixes with certain

medications, including ephedrine, theophylline, and echinacea, it can increase the side effects

and also lead to a high risk of a heart attack, stroke, or seizure.

With these health conditions, there are also symptoms that are felt within up to an hour of

ingesting caffeine. The most common ones are headaches, irritability, muscle tremors, tiredness,

and trembling hands. Increased anxiety, nervousness, and dizziness are also effects that are felt

depending on how individuals manage the amount they intake for their personal needs along with

genetic variability. People that don’t drink it often typically feel the side effects stronger than

those who have started to build a tolerance up to it. Caffeine also links with dehydration and the

urge to constantly urinate. Although you do feel more alert and concentrated in the beginning, all

things must come with a price. Caffeine on its own can cause stomach aches, especially to those

who are lactose intolerant. A study in Taiwan found that stomach aches were common after

drinking caffeine, and to try to fix this, Starbucks labelled their drinks based on a scale of how

dangerous it was from the amount of caffeine that was used in the drink. At first, one may feel

excited, but sometimes they are later hit with a sudden wave of a greater feeling of tiredness.
 While there are some harmful effects that caffeine has on the human body, there are also

quite a few health benefits. For decades, caffeine and its long-term effects has been a question

for many which has led to research and experiments. Although there used to be a negative

connotation on caffeine, much of older research has been proved to be invalid. Studies that were

performed almost thirty years ago suggested that caffeine had a potential link with cancers of the

bladder and pancreas (Harvard Health). Since then, these studies have been flagged as false

information due to using weak research methodology. A November 2015 study in Circulation

concluded that coffee consumption was associated with an eight to fifteen percent reduction in

risk of death, with moderate caffeine consumption being linked to having a longer lifespan.

A 2015 Dietary Guidelines Advisory Committee, which was commissioned by the

secretaries of the U.S. Department of Health and Human Services and U.S. Department of

Agriculture explained that a healthy diet could include moderate amounts of caffeine, which is

around three to five cups per day. In modern day medicine, some medications and herbal

supplements contain caffeine in them, such as many cold and flu capsules. A report in June of

2016 stated that caffeine had been removed off the list of foods that were considered

carcinogenic foods, and instead is potentially protective from uterus and liver cancer. Research

has found that people who drink a moderate amount of caffeine have a decreased risk of getting

health conditions like Alzheimer’s and Parkinson’s disease, type 2 diabetes, and cancers of the

colon and liver (Harvard Health). Adults that drink around four or more 8-ounce cups were also

less likely to get diagnosed and die from oral cancers dealing with the mouth and upper throat.

Sweden conducted a study and found that older men and women that drink caffeinated beverages

had a twenty to twenty-five percent decrease chance of having a stroke.

consuming this stimulant. “The pharmacological effects of caffeine are similar to those of other

methylxanthines. These effects include mild CNS stimulation and wakefulness, ability to sustain

intellectual activity, and decreased reaction times'' (Caffeine for the Sustainment of Mental Task

Performance). When methylxanthines block the adenosine receptors, this allows more alertness

and enhanced cognitive function. For people with cognitive disabilities, caffeine actually can be

a useful tool to help with advancement, which is why drinking some form of caffeine is

recommended before a test. It is considered to be a “smart drug” because it increases memory

and concentration from the protective compounds in the seeds that coffee beans are made out of.

This is why many people incorporate caffeine into their daily routine, it makes them feel focused

and more awake. In the lungs, caffeine can cause smooth muscle relaxation from its

antiasthmatic effects, which are combinations of products with more than one agent that are used

in the treatment of asthma. Studies have proved that those who consume caffeine are associated

with having a longer, healthier life.

As any drug has withdrawal symptoms, caffeine does too. Caffeine is not considered to

be an addictive drug; however, incorporating too much into a diet can lead to having symptoms

if someone were to stop drinking it continuously. After consuming a drug numerous times, a

tolerance begins to build to the amount that is being taken. The same idea applies with caffeine.

With a long-term exposure to caffeine, there is a substantial accumulation of paraxanthine, which

is a psychoactive central nervous system stimulant that is likely involved in the mediation of the

effects of caffeine (Caffeine for the Sustainment of Mental Task Performance). This

paraxanthine would contribute to the development of withdrawal symptoms and a tolerance to

the stimulant. Over time, it becomes easier to depend on caffeine both psychologically and
physically in order to function normally. Quitting suddenly can lead to trigger pounding

headaches and fatigue for a couple of days after until the body begins to adjust (AARP). Similar

to side effects of consumption, withdrawal symptoms include sweating, irritability, muscle pain,

and anxiety. This can last from anywhere from twelve hours up until a week. Thankfully, these

symptoms are somewhat mild and don’t normally last any longer than a week. However, “the

physiological bases for these symptoms are not known” (Caffeine for the Sustainment of Mental

Task Performance). The best way to avoid withdrawal symptoms is to watch the amount that is

being taken, and try to gradually decrease the amount. Caffeine drinkers need to pay attention to

labels and try to drink under the limit because some products have caffeine in it and don’t always

put it as an ingredient on the label. Practicing this helps the nervous system function properly on

its own without relying on the drug itself.

Health experts suggest that drinking caffeine on a daily basis will not harm you in the

long run as long a healthy amount is taken. There will always be exceptions, such as pre-existing

health conditions or medicines that do not mix well with the stimulant. Not everyone reacts to

caffeine in the same way, which makes it difficult recommending it to a diet. Some can drink

several cups a day and not feel any side effects, while others may need to switch to decaffeinated

beverages to lessen the severity of the effects. It is not recommended to consume if one doesn’t

already consume it, but on the contrary it is not recommended to completely stop if it is

incorporated in a healthy diet. Reducing the amount that is ingested can help with the severity of

side effects and the reliability of caffeine on a daily basis.

Caffeine is one the most consumed and relied on stimulants in the United States. It

increases the activity in your brain and the central nervous system which releases hormones such

as adrenaline. When taken properly and in small doses, it can make you feel excited and focused.
Including caffeine into a healthy diet can help prevent type 2 diabetes and Alzheimer’s. On the

other hand, consuming more than three to five cups per day can lead to health-related conditions

and even withdrawal symptoms. If taken responsibility, it will not affect the human body in a

negative way.
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