Is caffeine good for health??

 In this article,we analyze the benefits and adverse effects of caffeine.

What is caffeine??

Caffeine is a psychoactive substance that occurs naturally in coffee. Manufacturers also include it in many sodas and energy drinks. While it is a socially acceptable substance, research is conflicting about its safety and long term impact.

A 2019 study of university students found that people who consume caffeine have a mean intake of around 173 milligrams per day (mg/day).

This is moderate caffeine intake. According to many studies, moderate intake can promote a variety of health benefits, including a lower risk of certain cancers, brain conditions, and liver problems.

However, caffeine consumptions carries several risks. Drinking too much can also lead to adverse effects.

The main psychoactive ingredient in coffee is caffeine. This is a compound that naturally derives from over 60 different plant sourcesTrusted Source, including coffee beans, tea leaves, cacao seeds, and cola nut seeds.

Caffeine acts as a stimulant by activating the central nervous system (CNS). It can counteract tiredness and improve concentration and focus.

Outside of coffee, people commonly consume caffeine through tea, soft drinks — particularly energy drinks — and chocolate. It is also an ingredient in some prescription and non-prescription drugs, such as cold, allergy, and pain medication.

Benefits

As well as its stimulating effects, caffeine may provide several health benefits.

A 2019 reviewTrusted Source of existing literature found that consuming a moderate amount of caffeine has a protective effect against liver cancer.

In the same year, a different review of 40 studiesTrusted Source found that drinking 2–4 cups of coffee every day had links to a reduced risk of death from all causes.

Some studies have associated caffeine consumption with positive effects on the brain.

In 2013, a study published in World Journal of Biological Psychiatry suggested that drinking between 2–4 cups of coffee a day may reduce suicide risk in adults.

More recent researchTrusted Source in Nature journal found that consuming caffeine may boost long term memory.

Other studies have also suggested that caffeine intake may protect against type 2 diabetes, Parkinson’s disease, cardiovascular disease, and stroke.

Adverse effects

However, ingesting caffeine in high doses may lead to more harmful effects on health.

A 2015 reviewTrusted Source identified several unwanted side effects of consuming more than 400 mg of caffeine per day, including:

a fast heartbeat

• anxiety
• agitation
• restlessness
• sleeping problems
• tremors

These effects can also present when people experience caffeine withdrawal.

However, previous research has linked even moderate amounts of caffeine to adverse effects on health.

In 2013, the results of a large prospective study suggested that consuming 300 mg of caffeine a day during pregnancy may increase the risk of having a baby with low birth weight.

A more recent meta-analysis of 17 studies that involved 233,617 participants suggested that drinking 3–4 cups of coffeeTrusted Source every day may increase the risk of a heart attack in men but not in women.

More research is necessary to confirm whether long term caffeine consumption is safe and whether it provides benefits or increases the risk of health problems.