Did you know that caffeine is a bitter substance found naturally in more than 60 plants, including coffee tree leaves, tea, yerba mate, guarana berries, and in small amounts in cocoa? Well, I can tell you that it can also be manufactured in laboratories and is added to some soft drinks and medications.

Caffeinated soft drinks, better known as energy drinks, have experienced a significant rise, especially among young people. The World Health Organization has already warned about the high levels of caffeine in these beverages, which also contain large amounts of sugar, leading to obesity and the development of diabetes in consumers.

As for some cold medications and other pain relievers, medical research has found that a caffeine dose of 100-130mg is effective against the illness.

I'm going to describe the effects of caffeine in coffee , tea, and chocolate, as well as its characteristics, positive and negative effects, and its health benefits. So, let's get started.

Effects of caffeine in coffee, tea, and chocolate

Plants produce caffeine as a kind of pesticide to keep herbivorous insects away and prevent them from eating their leaves and flowers. Fortunately, caffeine doesn't have the same effect on the human body. As you know, caffeine is found in 60 plant species, the most popular being coffee beans, tea leaves, and cocoa beans. However, the effects of each of these stimulants are different.

Caffeine is the main active ingredient in coffee and the one that gave its name to this popular and widely consumed beverage, which produces its effects quickly, making you feel good in one to two hours.

Caffeine (coffee) and theine (tea) are the same molecule. Theine is the combination of caffeine and other substances in tea, creating different effects than the caffeine in coffee . Theine spreads less rapidly than caffeine, moving through the body within six to eight hours, providing cognitive enhancement and a relaxed state of alertness.

The caffeine content in chocolate is rather low. What really gives energy after consuming chocolate is another stimulant called theobromine, which produces different effects than caffeine, acting more like a muscle relaxant, providing a gentle, slow, yet steady and long-lasting energy boost.

Effects of caffeine on the body

1. It stimulates the central nervous system, which can make you feel more awake and energetic.
2. It is a diuretic, which means it helps the body get rid of extra water and salt by urinating more.
3. It increases the release of acid in the stomach, which sometimes leads to stomach upset or heartburn.
4. It may interfere with the absorption of calcium in the body.
5. Increases blood pressure.

Caffeine reaches its peak blood level within an hour of consumption, and you may continue to feel the effects for four to six hours.

People who should avoid or limit caffeine

Pregnant women, since caffeine passes through the placenta to their babies. Breastfeeding mothers, since a small amount of caffeine they consume is passed on to their babies. People with sleep problems, migraines or chronic headaches, anxiety, gastroesophageal reflux disease or ulcers, rapid or irregular heartbeat, high blood pressure, and people taking asthma or heart medications. Caffeine is not recommended for children, and adolescents are advised to limit their intake.

Side effects of caffeine

For most people, consuming up to 400mg of caffeine, the equivalent of four or five cups a day, is not harmful. However, if you consume too much caffeine, it can cause health problems such as: restlessness and tremors, insomnia, headaches, dizziness, rapid or abnormal heart rate, dehydration, anxiety, and dependence, which compels you to consume more of it to get the same effect.

Caffeine withdrawal

If you consume caffeine regularly and suddenly stop, you may experience what's known as caffeine withdrawal, which includes the following symptoms: headaches, drowsiness, irritability, nausea, and difficulty concentrating. Fortunately, these symptoms disappear within a couple of days.

Positive effects of caffeine on health

The importance of caffeine lies in the fact that if you consume it in moderation, without exceeding four or five cups of coffee a day—the most common caffeinated beverage we consume—you'll find this substance to be an ally for your health, as medical research has found several beneficial properties in this regard. Let's take a look:

Two cups of coffee a day are beneficial for the nervous system. Caffeine helps reduce physical and mental fatigue, keeps us alert, expands our memory, and improves concentration.

For people who suffer from persistent low blood pressure, caffeine has a stimulating effect, increasing heart rate, blood flow, and blood pressure. Regarding the heart, moderate caffeine consumption reduces the risk of heart attack. It also reduces the risk of diseases such as cirrhosis, diabetes, and several types of cancer.

Finally, remember that caffeine is an excellent source of antioxidants, and when combined with moderate coffee consumption, it helps us live longer and reduces the risk of mortality from any cause, leading to greater longevity.