Some people claim they can’t function before their first cup of morning coffee. With an estimated 1.6 billion cups of java consumed worldwide every day, they’re not alone. They’re also not the only caffeine-dependent: Many others forgo the coffee for a Coke to get their caffeine boost.
According to the U.S. Food and Drug Administration (FDA), Americans consume approximately 300 milligrams of caffeine from different sources each day, the equivalent of two large cups of coffee.
We depend on caffeine, but studies disagree about whether it’s our friend – getting our day started and giving us energy throughout the day – or a foe, leading to health problems.
First, let’s understand what caffeine is and what we know it does. Caffeine is a natural compound that is found in more than 60 plant sources, from coffee beans and tea leaves to cola nuts and cacao seeds that are processed into chocolate. It acts as a stimulant in our bodies, taking effect in as little as 15 minutes. Though its effect differs with each individual, the stimulation many experience can last up to six hours.
The good
Other potential health benefits have been bandied about for years. Caffeine consumption has been credited with positive effects on the brain, like a recent Harvard study that found 200 milligrams a day boosted long-term memory.
Other studies have linked it to reduced cancer risk. One, reported by Medical News Today, found that drinking three cups of coffee a day could cut liver cancer numbers by half, while another found an equal amount reduced the risk of mouth and throat cancers. Still others found benefits in dealing with diabetes, Parkinson’s disease and cardiovascular diseases.
All of these benefits remain disputed, however.
The bad
Possible negative effects tend to be better documented. Mayo Clinic studies have, at various times, connected caffeine consumption to insomnia, irritability, stomach problems, irregular heartbeats and muscle twitching. Even Medical News Today, which previously published caffeine’s potential for reducing cancer, issued another report that said 300 milligrams of caffeine a day during pregnancy could lead to babies with low birth weight.
And, of course, due to caffeine’s stimulant effects, it can lead to withdrawal problems when people try to kick their habit. (Okay, hands up if you remember Jessie Spano’s “I’m so excited” meltdown on Saved by the Bell.)
The alternatives
To avoid the issue completely, the National Sleep Foundation has other means to getting that morning boost and a power-up during the day, other than reaching for another cuppa. They include:
- Nuts, which not only are a great source of protein, but magnesium as well. Hazelnuts, cashews and almonds will give you a boost as well.
- Iron-rich foods like spinach promote oxygenation, which gives you more energy.
- Eggs, including the yolk, are packed with protein and B vitamins, which help you convert food into energy.
- Fresh fruits offer natural sugars, giving you a natural energy boost.
