Caffeine is a white colored stimulant drug with a bitter taste. It is a legal psychoactive drug. Humans consume caffeine as infusion of coffee beans, tealeaves and the kola nut. Caffeine drinks like coffee and tea are very popular. Caffeine is also present in some soft drinks.
Some pills and energy drinks contain caffeine. Caffeine stimulates the mind and nerves. Ordinary use of caffeine does not have any health risk. Caffeine is considered as safe for consumption. Pregnant women should take caffeine in limited amounts. The effect of caffeine lasts for only three hours, after which it is excreted from the body. The benefits, sources, dosage and deficiency of caffeine are as follows.
Benefits Of Caffeine
Stimulates The Mind
Caffeine stimulates the nervous system and keeps away drowsiness. If you consume caffeine, you will not have sedation, which helps in inducing alertness. It increases wakefulness and makes the thoughts fast and clear.
Caffeine improves mood and stamina. It increases focus and body coordination. People who work make fewer mistakes due to tiredness on consuming caffeine. Caffeine is very beneficial for people who live in high altitudes.
Protects From Diseases
Caffeine helps in protecting against diseases like cancer and Parkinson’s. Coffee decreases the chance of getting type-2 diabetes. It provides protection from liver cirrhosis. It increases the effect of medicines for headaches. Caffeine affects gastric activity and the action of colon.
Improves Muscle Power
Caffeine improves muscle performance in sportspersons. Caffeine helps in releasing calcium in the muscles. It increases muscle contractions and makes the muscle healthy.
Moderate consumption of caffeine increases sprint, endurance and performance in people who take part in athletics. Energy drinks that contain 3 mg/kg of caffeine help in improving muscle power while performing half-squat exercise. It also increases power in doing bench press exercise.
Sources Of Caffeine
The most common sources of caffeine are tea, coffee, chocolate and coca-cola. One serving of tea of 177 milliliters contains 22-74 mg caffeine. This amount of caffeine is for all types of tea whether black or green that is steeped for three minutes. 44-60 mL of Espresso coffee contains 100 mg caffeine while 207 ml drip coffee contains 115-175 mg caffeine.
One bar of Hershey’s dark chocolate contains 31 mg caffeine while Hershey’s milk chocolate contains 10 mg caffeine. 355 mL of Mountain Dew contains 54 mg caffeine and 355 mL of classic coca cola contains 34 mg caffeine. Medicines for pain and headache contain powder caffeine. Some dietary supplements contain caffeine in the form of guarana.
Dosage Of Caffeine
Dosage of caffeine is variable and can be determined with personal experience. People who are taking caffeine for the first time should take 100 mg caffeine initially, which they can increase gradually. Stimulation action of caffeine depends on the tolerance power of a person.
People who take caffeine frequently may not have stimulating effect of caffeine. 130-300 mg caffeine daily is considered as a low to moderate dose. 200-300 mg caffeine daily is a moderate dose. More than 400 mg caffeine is high dose of caffeine. 6000 mg of caffeine and more than this amount is heavy consumption of caffeine.
Deficiency Of Caffeine
Caffeine deficiency is a condition in which a person lacks the required amount of caffeine in the system for normal functioning. Caffeine deficiency can cause symptoms like headaches and drowsiness. The affected person stares at walls and cannot tolerate other people.