Caffeine Supplementation Alan Weist HW499: Bachelors capstone in health and wellness Professor Eaves

What Is Caffeine? Most widely used drug/food additive Naturally derived Used for alertness/combat fatigue Caffeine is the world’s most widely used “drug”. Caffeine is considered a drug because, “Caffeine is a pharmacologically active substance; it can work as a mild stimulant, and therefore is considered a drug,” (Caffeine Informer Staff, 2016). Caffeine is naturally derived and is used in many applications throughout the world. The main purpose that caffeine is utilized for is to increase the consumer’s awareness and to fight off fatigue. “The effects of caffeine on the body may begin as early as 15 minutes after ingesting and last up to six hours,” (The Regents of the University of Michigan, 2017).

Where Is Caffeine Derived From? Coffee beans Tea leaves Kola Nuts Cocoa beans Other sources Caffeine is found in many items that we consume daily, but where exactly does caffeine come from, naturally? “Caffeine occurs naturally in the leaves, seeds, or fruit of more than 60 plant species, including: Coffee beans-see, Tea leaves-leaves, bud, Kola nuts-seed, Cacoa beans-seed, Guarana-seed, Yerba mate-leaf, Yoco-bark,” (Nichols, 2016). Many drinks, such as an individual’s morning cup of coffee or lunch time green tea, contain caffeine. Many coffee shops offer the option to have expresso (extra caffeine) added to your already caffeinated drink. Caffeine is even found in chocolate, that is derived from the cacao bean.

What Are Some of the Benefits of Caffeine? Alertness Less tired Extra drive in daily activities Boost Metabolism “When consumed in moderate does (up to 250 mg, or about two 6-oz cups of coffee or about four 12-oz colas), caffeine can help people feel more alert and less sleepy,” (The Regents of the University of Michigan, 2017). Many individuals consume caffeine to help keep them going. This is a temporary fix to their fatigue, but it can help give them the little extra push that they may need to get their task at hand completed. “Most individuals consuming moderate amounts [of caffeine] will experience few, if any, negative side effects,” (The Regents of the University of Michigan, 2017). Caffeine has also been proven to boost an individual’s metabolism and weight loss in various studies. “Caffeine may improve mood, decrease the likelihood of depression, stimulate brain function and protect against Alzheimer's and Parkinson's,” (Healthline Media, 2017).

What Are Some Side Effects of Excessive Amounts of Caffeine? Increased heart rate False sense of boosted energy Heartburn Sleep deprivation For the average individual, “A caffeine intake of 200 mg per dose, and up to 400 mg per day, is generally considered safe,” (Healthline Media, 2017). Many individuals exceed this recommended daily amount. Consumption of caffeine must be moderated or it can lead to adverse side effects and even a dependency on caffeine itself. Many individuals build a dependency on caffeine after they start consuming high amounts of it. Withdrawals can be harsh and can include headaches, sleepiness, irritability, constipation, and even depression (Caffeine Informer Staff, 2017). If an individual does not moderate their consumption of caffeine it can lead to a pre-mature death. While caffeine is the most widely used supplement, it also the most abused as individuals think that by consuming large quantities that it can extend or prolong fatigue. This is extremely unhealthy as when you start to get tired, it is how an individual’s body tells them that they need to sleep to regain that lost energy. By putting off sleeping, an individual is just prolonging recharging their internal batteries.

Summary Moderate amounts beneficial Excessive amounts detrimental Access in small amounts The benefits of consuming the recommended, moderate amounts of caffeine daily can be extremely beneficial to the individual. On the reverse side, consuming excessive amounts of caffeine daily can lead to many adverse side effects, including death. Sticking to the recommended daily intake can be hard, but it can help ensure that an individual does not develop a dependency on caffeine to function. Many individuals wake up in the morning tired from a lack of sleep and think that caffeine can help fix this issue. This is a myth, as caffeine only prolongs fatigue for so long before the body is overwhelmed and starts to shut down. Moderate amounts of caffeine have been shown to help an individual with their memorization and promote positive brain function after consumption. An individual first trying out caffeine needs to access their tolerance before increasing to a larger amount of caffeine. If an individual has not built a tolerance to caffeine, then high amounts at once can have adverse effects to an individual. Caffeine intake must be moderated but can give an individual tremendous results if used for health and fitness goals.

References Caffeine Informer Staff. (2016, December 16). Caffeine Myths and Facts. Retrieved from https://www.caffeineinformer.com/caffeine- myths-and-facts. Caffeine Informer Staff. (2016, December 16). Caffeine Withdrawal Symptoms: Top Fifteen. Retrieved from https://www.caffeineinformer.com/caffeine-withdrawal-symptoms- top-ten Healthline Media. (2017). What is Caffeine, and is it Good or Bad For Health? Retrieved from http://www.healthline.com/nutrition/what- is-caffeine#section1. Nichols, Hannah. (2016, November 10). Caffeine: All You Need To Know. Retrieved from http://www.medicalnewstoday.com/articles/285194.php. The Regents of the University of Michigan. (2017). Caffeine. Retrieved from https://uhs.umich.edu/caffeine.