What is the most popular beverage? It’s coffee! The earth’s population is around 8 billion people, and about 1 billion of them are daily coffee drinkers. However, 66 percent of Americans drink coffee every day.
Coffee is a drink made by coffee beans (plants) that can be consumed hot or cold. What makes coffee so attractive is caffeine, which has many benefits, such as its energizing effect, but also many negative side effects as well, such as anxiety.
According to the Alcohol and Drugs Foundation ‘‘caffeine is a stimulant drug, which means it speeds up the messages traveling between the brain and the body.” Caffeine is the most popular stimulant drug around the word, should we be concerned about that? Maybe. What then is the science behind caffeine — looking at its benefits, risks and genetic influences?
In our modern lives, caffeine has become a ubiquitous companion, offering the often much-needed jolt to kickstart our mornings or power through the day or late-night work hours. But beyond its energizing effects, caffeine has a complex array of impacts on our body, influenced not only by our lifestyle choices but also by our genetics.
Caffeine is a naturally occurring compound that is found in coffee beans, tea leaves and cacao pods, and it acts as a central nervous system stimulant. Upon consumption it quickly crosses the blood-brain barrier, blocking the action of adenosine, a neurotransmitter that is responsible for promoting sleep and relaxation. By inhibiting adenosine, caffeine promotes wakefulness, alertness and improved concentration.
Genetic factors also influence caffeine’s effects, so not everyone reacts to caffeine in the same way. Genetics play a significant role in this variability. Certain genes affect how quickly the body metabolizes caffeine, for instance variations in the CYP1A2 gene dictate whether a person is a fast or slow caffeine metabolizer. Those with a faster metabolism may not feel caffeine’s effects as intensely or for as long as those who metabolize it slowly.
Caffeine is not only found in coffee but also found in tea, soft drinks, energy drinks and energy shots. Actually, energy shots have the highest caffeine intake of all. Just 2 ounces of energy drink often contains 200 milligrams of caffeine. One ounce of espresso on the other hand contains on average around 64 milligrams of caffeine.
There are some potential benefits, when you are not consuming excessive amounts of caffeine. The most well-known effect is its ability to enhance focus and alertness. It stimulates the release of adrenaline, which can enhance physical performance. Surprisingly, this has been linked to a lower risk of Alzheimer’s disease and Parkinson’s disease.
There are also some potential negative side effects of caffeine intake which include anxiety, insomnia, sleep disturbance, digestion issues and increases in heart rate. In addition, if you are a slow metabolizer, caffeine intake can harm your physical performance.
Studies are often a little confusing about the benefits of caffeine, for example recent research continues to uncover more about caffeine’s impacts.
A 2022 study found that caffeine may affect cardiovascular health differently based on the individual’s genetic makeup, suggesting that some people might need to limit their intake to avoid heart-related issues.
On the other hand, research has explored how caffeine consumption might influence longevity and mental health, with some studies indicating that moderate intake could correlate with longer life spans and reduced depression risk.
Like most diet studies, these were based on survey studies in which they asked the individual’s opinion, reactions and feelings. And if you’re enjoying consuming coffee daily, then most likely you won’t want to give it up because of some potential negative health consequences.
In the end, caffeine is a complex compound with various effects on the human body, influenced by genetic factors and consumption habits. While it offers notable benefits, it also poses risks if consumed in excess. Understanding your genetic predisposition to metabolizing caffeine can help you adjust your intake to suit your personal health profile.
In part 2, I will address genetic factors and how to understand whether you are a slow or fast metabolizer, even without having to take a genetic test. Also, if you drink regularly, have you ever thought that you might be addicted to coffee?
We will look at that and what are the best strategies if you would like to quit or reduce your caffeine consumption. Lastly, what about the neurological diseases and plant toxicity? Until then, enjoy your coffee.
Resources:
Balance Coffee. https://balancecoffee.co.uk/blogs/blog/global-coffee-consumption-statistics
Food and Beverage Insider. “Coffee consumption hits record high in US”. https://www.foodbeverageinsider.com/beverage-development/coffee-consumption-hits-record-high-in-us
NCA. “NCA releases Atlas of American Coffee”. https://www.ncausa.org/newsroom/nca-releases-atlas-of-american-coffee
Alcohol and Drug Foundation. “What is caffeine?”. https://adf.org.au/drug-facts/caffeine/
Kids Health. “Caffeine”. https://kidshealth.org/en/parents/child-caffeine.html
European Food and Safety Authority. “Scientific Opinion on the safety of caffeine”. https://efsa.onlinelibrary.wiley.com/doi/pdf/10.2903/j.efsa.2015.4102
The American Journal of Clinical Nutrition. “Caffeine and bone loss in healthy postmenopausal women.” https://ajcn.nutrition.org/article/S0002-9165(23)18480-2/abstract
National Library of Medicine. “Coffee Consumption and Risk of Dementia and Alzheimer’s Disease: A Dose-Response Meta-Analysis of Prospective Studies”. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6213481/
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Ayda Ersoy is a nutritionist (Dip.C.N., Dip.S.N.); master trainer (CPT ACE, NCSF, CanfitPro); registered yoga teacher; founder, Health Angel Nutrition, Fitness and Wellness; and founder, SMS (Stability, Mobility Strength) Intuitive Training System.
