Caffeine – friend or foe?

What is caffeine?

Caffeine is a central nervous system stimulant that blocks adenosine receptors in the brain, resulting in increased alertness and decreased fatigue. It has a half-life of approximately 3-5 hours, meaning its effects can last a long time after ingestion (Source: Sundhed.dk)​.

Effects and side effects of caffeine

Caffeine has both positive and negative health effects. Some of the most notable effects include:

Increased alertness and performance
When consumed in appropriate, non-harmful amounts, caffeine can improve cognitive function, reaction time, and physical performance, making it popular among athletes and people who need to stay alert for extended periods of time.

Neuroprotective properties
Research suggests that caffeine may have protective effects against neurodegenerative diseases such as Alzheimer’s and Parkinson’s disease, which may be due to its antioxidant properties.

Metabolism and restlessness
Caffeine can potentially affect metabolism and fat burning, but it should be consumed with caution to avoid side effects such as anxiety and insomnia.

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What does caffeine do to the body?

Caffeine affects the body in several ways:

• Central nervous system: Caffeine blocks adenosine receptors, which reduces feelings of fatigue and increases alertness and focus.
• Heart and blood pressure: Caffeine can temporarily increase heart rate and blood pressure. This is due to its stimulating effect on the central nervous system, which can lead to increased release of adrenaline.
• Digestive system: Caffeine increases the production of stomach acid, which can cause heartburn or stomach upset in some people. It can also have a laxative effect by stimulating bowel movements.
• Fluid balance: Although caffeine has a mild diuretic effect, it is generally not enough to cause dehydration when consumed in moderation.

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Caffeine and brain function

New research suggests that caffeine can affect brain function at the molecular level. For example, regular caffeine consumption can lead to changes in gene activity in neurons and other brain cells, and these changes can potentially have both short- and long-term effects on brain health and function​ (Source: Cleveland Clinic)​.

Safety and recommended intake

Although caffeine is generally considered safe to consume, the amount should be closely monitored. It is recommended that adults limit their caffeine intake to a maximum of 400 mg per day, which is equivalent to about four cups of coffee (Source: Fødevarestyrelsen).

Pregnant women, children, and people with certain health conditions should limit their caffeine intake further to avoid potential negative effects.