Caffeine Consumption: Healthy Or Not?
There is a lot of public and scientific interest in the health effects of regular consumption of caffeinated beverages. Find out what science says about caffeine consumption!
The studies carried out so far are not conclusive. There is only one known cause-effect association related to caffeine consumption with negative results during pregnancy.
What science says about caffeine is that this substance has a beneficial effect in reducing the risk of chronic diseases. But to understand the health effects of caffeine, we must first know where this active compound comes from.
Where does caffeine come from?
By blocking the binding of adenosine to neurons (which induces sleep), caffeine stimulates the activity of the central nervous system (CNS). In general, low caffeine consumption (between 20 and 200 mg per day) has positive effects on mood, alertness and energy. However, higher doses can trigger nervousness and anxiety, especially in people who are not used to drinking caffeinated beverages.
Consumption of 300 mg
In addition, numerous studies suggest that there is an inverse relationship between coffee consumption and the risk of developing type 2 diabetes. People who consume at least six cups of coffee a day have a 35% lower risk of developing the disease. Those who consume four to six cups have a 28% lower risk of developing the disease.
Some studies have reported that high doses of caffeine increase urinary calcium excretion. Thus, they increase the risk of bone disease. Therefore, experts recommend moderating caffeine consumption to:
- Four cups of black coffee
- Three cappuccinos
- Six cups of coffee
During pregnancy, high doses of caffeine are associated with the development of birth defects, miscarriage, low birth weight and changes in the behavior of the newborn.
Also, caffeine is directly transferred through breast milk, causing irritability and sleep disorders. Therefore, experts recommend a maximum caffeine intake of 200 mg per day.
