Do you feel tired every time you hit the gym? Unable able to concentrate fully on work or studies? Caffeine acts as a natural stimulant- not only boosting your energy levels but also increasing mental alertness and warding off tiredness.
Caffeine is a natural central nervous system stimulant that is present in tea, coffee, chocolates, and beverages.
Caffeine occurs naturally in leaves, seeds, or fruits of many plant species which include coffee beans, tea leaves, the guarana berry, cacao bean, and many more. Consumption of caffeine is on the rise. More than 80% of people consume some form of caffeine daily.
Mechanism of caffeine action:
Caffeine’s main target is the brain. An inhibitory neurotransmitter, adenosine, boosts sleep and makes your brain feel relaxed. As the day passes, adenosine levels keep on increasing, making you feel tired and ultimately arouses the desire to go to sleep.
Here caffeine plays its role by binding to the receptors of adenosine and don’t let them activate. In this way, the effect of this neurotransmitter is blocked and it results in reduced fatigue.
Health benefits of caffeine supplements:
Boosts metabolism and fat loss:
Research shows that caffeine has the ability to boost metabolism up to 11 percent and the burning of fat up to 13 percent. Consuming caffeine can help in weight loss as it regulates thermogenesis.
There’s a kind of fight between adenosine and caffeine for binding on receptors of adenosine in fat cells. Normally, Adenosine inhibits the release of fatty acids after binding. Caffeine neutralizes the adenosine’s effect on fat release, significantly facilitating fat mobilization and utilization.
Improves exercise performance:
Caffeine supplements not only boost performance during high-intensity exercise but also reduce feelings of tiredness and exhaustion. To reap the maximum benefits of caffeine supplements, it is very crucial to take the required amounts at the right time.
In one study, it was found that that endurance performance was improved by 5 percent when given a caffeine dose of 5 mg per kg, an hour before exercise.
Relief from migraine and depression:
Caffeine supplement has the potential to fight against depression and to relieve migraine or headaches. The results of a study showed that the people who consume caffeine are 13 % less likely to suffer from depression.
According to Food and Drug Administration, caffeine can be used with pain killers to get rid of migraines and headaches. Excedrin and Midol are migraine medications that contain caffeine.
But it is not advised to take these supplements daily as high doses can cause negative impacts.
Role in heart disease and diabetes:
Research shows that taking two to four cups of coffee or green tea a day may reduce the risk of stroke by 14–20%.
In a review of caffeine’s effect on type 2 diabetes; it was found that the people who consume coffee may reduce their risk of developing type 2 diabetes by 29%.