How much caffeine is too much caffeine? Navigating pros and cons

Updated On: 13 March, 2024 10:30 AM IST | Mumbai | Aakanksha Ahire

Caffeine is a double-edged sword. While its consumption can soothe the mind, over-consumption can also make one anxious. With March being observed as Caffeine Awareness Month, we spoke to health experts who dissected the pros and cons of consuming caffeine

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The best time to consume coffee is during the morning hours between 9:30 am and 11 am. Photo Courtesy: iStock

We need our morning cup of coffee to get started with our day. Caffeine is a companion that helps most of us get through the hectic day at work or through the night when we have to sit and study for an examination the next morning.

Caffeine is a natural stimulant for the brain that works by blocking the action of adenosine, a neurotransmitter that promotes relaxation and sleepiness. Caffeine helps in increased alertness and focus.

However, this favoured magic potion comes with a bunch of cons. With March being observed as Caffeine Awareness Month, we spoke to health experts who dissect the pros and cons of consuming caffeine, the ideal amount of consumption and other relevant factors.

Sweedal Trinidade, chief dietician, P. D. Hinduja Hospital and Research Centre, Mahim says, “Caffeine is a natural chemical with stimulant effect found in coffee, tea, cocoa which stimulates the central nervous system, cardiac system, and muscles.”

Also Read: Bean to brew: Experts decode the coffee lingo, spill beans on how India enjoys its coffee

“It is also responsible for increasing the circulation of chemicals like cortisol and adrenaline in the body. It increases energy metabolism throughout the brain but decreases at the same time cerebral blood flow, inducing a relative brain hypoperfusion. Caffeine is typically consumed in small quantities to stay analysed and refreshed throughout the day,” adds Dr Sangeeta Tiwari, clinical nutritionist, Artemis Lite, NFC.

Caffeine is most commonly found in tea, energy drinks, soft drinks (like cola), chocolate, and some medications (like certain pain relievers and weight loss pills).

Health benefits of caffeine
According to Bharat Naidu, certified nutritionist, Multifit, moderate caffeine intake can have some health benefits, such as improved alertness, concentration, and athletic performance. It may also have protective effects against certain diseases, such as Parkinson`s disease and Alzheimer`s disease.

Tiwari also states that some studies suggest caffeine helps in lowering appetite and reduces the risk of depression. Caffeine also promotes a healthy liver, skin, and digestive tract.

Trinidade also adds, “Studies have also shown that caffeine intake boosts the metabolism by 11 to 13 per cent. This may contribute to fat burning. The use of fat as fuel may enhance performance in athletes. It also improves muscle contraction and improves tolerance to fatigue.”

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