Caffeine stimulates the central nervous system by interacting with key neurotransmitter receptors and increasing vasodilation. Neuromodulation pathways increase energy levels while improving focus, alertness, mental clarity, focus and cognitive performance and physical, meaning it fuels brain and brain health. the whole body. Your green body”.
Caffeine is a single phytonutrient or, in some cases, synthetic, depending on the source. Naturally sourced caffeine is found in over 60 plants, including coffee beans, tea leaves, guarana seeds, and fava beans. of cocoa.
According to nutritionist Issa Kojawski, caffeine stimulates the brain and spinal cord primarily by blocking receptors for adenosine, a neurotransmitter, also known as a chemical messenger secreted by nerve cells. When it binds to certain receptors, adenosine slows nerve activity and makes a person sleepy.
Adenosine levels naturally increase in the human body the longer they are awake and decrease during nighttime naps.
Caffeine is similar in structure to adenosine, so much so that it can block and bind to adenosine receptors. It is a beneficial natural “antagonist” of receptors, as it temporarily prevents adenosine from attaching to said receptors, helping you feel more alert and alert.
Benefits of caffeine
According to experts and scientific studies, caffeine helps the body in several ways as follows:
1. Support focus and mental clarity
In addition to blocking adenosine receptors, caffeine also stimulates the pituitary gland to produce adrenaline, Kojawski says, known as adrenaline as a “fight or flight” hormone.
Kojawski explains that caffeine “mimics a response.” [جسم الإنسان] Natural anti-stress, which increases his level of attention and gives him renewed energy and alertness.
She adds that caffeine “also indirectly stimulates the release of neurotransmitters such as dopamine, serotonin, and GABA.” These “satisfaction-promoting” neurotransmitters can help maintain focus and concentration, making it easier to manage your to-do list.
2. Memory Boost
According to a scientific review published in Nutrients in 2021, low doses of caffeine can improve memory and cognitive performance, which could be due to its ability to bind to adenosine receptors, which also promotes dilation of blood vessels. via the pathways of nitric oxide from the blood flow to the body, in addition to its benefits.
But according to the 2021 scientific review in Notes on Neuroscience & Behavior, the effects of caffeine on memory may vary based on individual demographics (i.e. age, gender, metabolic rate of caffeine) and type of memory.
While more research would be helpful to better define these personal nuances, the clinical literature to date demonstrates a beneficial effect of caffeine on both short-term and long-term memory in young and old people.
3. Get rid of free radicals
Dietitian Ella Davar says caffeine has antioxidant properties with benefits similar to “vitamin C and resveratrol because it helps protect against free radicals.” Therefore, caffeine as a plant-based nutrient, which often serves as an antioxidant, is believed to come from It is derived from plants, for example, whole coffee cherry extract.
The antioxidant properties of caffeine help boost antioxidant defenses (i.e. fight and balance free radicals), which in turn promotes overall body health.
In fact, according to a scientific journal in pharmacology and physiology, these benefits extend outside of the skin, where the antioxidant caffeine (i.e. in topical applications) can delay the signs of aging.
4. Multidimensional Brain Health
Caffeine’s antioxidant abilities help fuel the brain. According to a 2020 scientific review from the Saudi Pharmaceutical Journal, caffeine also relaxes neural pathways and protects neurons, thereby improving overall brain health.
As dietitian Professor Ashley Jordan Ferreira explains, “Caffeine does a lot for us when it comes to brain benefits. Research demonstrates its multi-dimensional abilities to sustain attention, improve alertness, improve problem solving and creativity, nurture mental alertness and even improve mood”. .”
5. Performance improvement
Regardless of the sport or goal a person pursues, caffeine is an ergogenic acid that can improve routine, physical energy, and performance. “Caffeine activates neural circuits, thereby releasing adrenaline,” says Kojawski, adding that activating neural circuits dilates blood vessels and airways, increasing the flow of blood and oxygen to the brain and muscles. . This effect, along with the stimulating effects of caffeine, can help improve overall athletic performance.
Sources of caffeine
When it comes to the most popular caffeine sources, the amount in each serving can vary widely, depending on many factors, including preparation technique and brewing time.
For example, the caffeine content of coffee beans depends on how long they are roasted. Likewise, the longer the black tea leaves are steeped, the more caffeine the tea contains.
Here’s how much caffeine can be found in common sources, based on validated nutrient analysis data:
• Brewed coffee 96 milligrams
• Instant coffee 62 milligrams
• Espresso 64 milligrams
• Fermented black tea 47 milligrams
• Fermented green tea 28 milligrams
• Dark chocolate 23 milligrams
• Semi-sweet chocolate chips 18 milligrams
Caffeine can also be taken in supplements, alone or with other nootropic ingredients. This latest multi-component design can be especially helpful because a person chooses a formula that supports overall brain power and goes beyond the typical energy “boost” (transient) approach.
Just as with the caffeinated food and drink sources listed above, it is also important to carefully consider the source of caffeine when introducing it into supplements.
Professor Ferreira advises turning over the product packaging and reading the supplement’s data sheet, looking for “any indication that the caffeine comes from a plant source, such as a specific type of coffee, tea, guarana or another type made from vegetable sources”. no then [مصدر الكافيين] It is probably the cheapest synthetic form of caffeine.
“You should also expect the brand of the supplement to specify which parts of the plant are used to supply the caffeine. In other words, is the caffeine extracted from whole coffee cherries, coffee beans or green tea leaves,” says Professor Ferreira.
The right dose of caffeine
For the average person, it’s recommended to consume no more than 400 milligrams of caffeine per day, according to the FDA, which equals about four 8-ounce cups of brewed coffee. People sensitive to caffeine may eat less.”Although 400 milligrams has been shown to be safe for healthy adults through scientific research, 200 to 300 milligrams is a more conservative daily limit and is considered an appropriate amount for women who are pregnant or who are pregnant,” says Professor Ferreira trying to get pregnant.
For his part, Kojawski says it’s a good idea to think about the timing of caffeine consumption because its effect completely wears off within 10 hours, so you should stop taking it at least 10 hours before bed. An attempt should be made to reduce caffeine intake if a person begins to feel restless, anxious, or physically uncomfortable in the head or chest, as this may be a signal from the body that too much caffeine has been taken. consumed.
Long-term consumption of large amounts of caffeine, warns Kojawski, can over time ruin your sleep schedule or quality. Excessive amounts of caffeine can also affect the stomach, heart, and nervous system, so caffeine in any form, whether as content in a drink, food, or supplement, should be consumed with moderation.