Caffeine is used daily by millions of people to increase alertness, relieve fatigue and improve focus and concentration. Caffeine is a compound known as methylated xanthine, which is found in various concentrations in coffee, tea, herbal sources such as guarana, cola and mate. Caffeine stimulates the central nervous system, muscles and other organs such as the heart, by binding to adenosine receptors on cells, thus blocking activity of adenosine, which has a sedative effect as a neuromodulator in the body and enhances excitement and vitality.

Use

It is most often used orally, in combination with painkillers, such as acetylsalicylic acid acetaminophen, which synergistically enhance its effect. It is used mainly for headaches, and in combination with ergotamine for relieving migraine headaches.

Caffeine stimulates the production of catecholamines and the release of adrenaline from the adrenal gland, increase the state of alertness, vitality and contractility of the heart muscle and also act as a "vasodilator" - leading to dilation of peripheral blood vessels.

Caffeine improves concentration and gives the body a real boost overcoming various efforts, including mental, so it is suitable for people who are exposed to mental stress during the day (managers, students...)

Caffeine is one of the most commonly used stimulants in athletes, alone or in combination with other supplements. Exercise reduces the level of oxygen in the muscles. Caffeine can improve breathing during exercise as well as reduce muscle pain during exercise. It is recommended to take it half an hour before training. At the level of skeletal muscle, caffeine accelerates the discharge of calcium, increasing their contractility.

The effects of caffeine are best shown only in cases of athletes who don't take it constantly. Certainly, those who are less accustomed to caffeine, feel more of the effect of caffeine by taking it before training, while those who consume it daily, very quickly become resistant.

Its effect should be emphasized, which is reflect in the increase of basal metabolism, triggering of triglycerides (lipolysis) and oxidation of free fatty acids, which promoted their role in various fat burning compounds. With a controlled diet and adequate physical activity, caffeine has been proven to accelerate the burning of fat in fat cells, increase energy production in the body, and have a positive effect on the aerobic as well as anaerobic abilities of an individual. Many studies have confirmed that caffeine has a positive effect, because it makes it easier for muscles to use fat cells, which are a source of energy during exercise.

It is known to accelerate the emptying of the stomach and intestines and increase diuresis - expelling water.

Dosage of caffeine

Coffee, energy drinks, caffeine in tablets or other products that contain caffeine are consumed in the morning or early afternoon, so as not to lead to insomnia. Be careful with supplements that contain extra caffeine, if you already drink coffee, because they are often fat burners. In that case, reduce the amount of coffee you drink during the day. If you drink pure caffeine in tablets, and you are not used to caffeine, start with a dose of 100-200mg, no more from that. The recommended daily dose is 250-300mg of caffeine, and maximum allowed dose is 400 mg. Caffeine takes an hour before it starts to work.

Side effects

The use of caffeine is safe, if consumed in an appropriate way, i.e., in doses that aren't harmful. Consumption of high doses can cause insomnia, nervousness and restlessness, stomach irritation, nausea and vomiting, rapid heartbeat and breathing. Higher doses can cause headaches, anxiety, chest pain and ringing in the ears. It is recommended to drink a lot of water, because caffeine is a diuretic and effects the expulsion of fluids from the body.

If you are taking any medications, be sure to consult your doctor or pharmacist, because of potential interactions with any of them.

Doses of caffeine in beverages:

Black coffee cup 1 dcl - 120mg

Short espresso - 90mg

Green tea - 30mg

Black tea - 50-70mg

Decaffeinated coffee - 5mg

Coca-Cola can - 50mg

Chocolate milk - 7mg

Literature and images: Lily magazine, number 38, fall 2019