Is Caffeine Bad For You? The Effects of Caffeine on Health, Fitness, and Digestion
Is Caffeine Bad For You?
For decades, caffeine has been marked as a villain.
But more recent information has shed light on the true effects of caffeine on health, and we’re finding it’s not as bad as we once thought. In fact, there was never a lot of evidence to support that it WAS bad.
So, is caffeine bad for you? Is caffeine good for you?
The answer:
It depends.
I know, I know… I’m sorry.
But I will not leave it there.
I’m here to help you figure it out, so hang in there.
The reality is, the health effects of caffeine (we will be looking at coffee, as well), vary from person to person, depending on their biochemical makeup.
I’m going to walk you through the research and help you make the decision for yourself, whether or not caffeine is a healthy choice for your bod.
Let’s dig into it.
Health Effects of Caffeine
Many people I know think of coffee when they think of caffeine. Caffeine is also in sodas, energy drinks, supplements, and some medications.
It’s safe to say we generally think of caffeine as a “pick me up”, right? A tool to help you feel more energized, more awake.
And that’s generally what it does.
But the specific mechanisms and chemical effects of caffeine go a bit deeper than that.
In order to help you decide whether caffeine is a healthy addition to your routine, it’s a good idea to understand these components better.
Caffeine 101
HOW DOES CAFFEINE WORK?
Our brains produce a neurotransmitter called adenosine, which is released after stress or trauma, in order to restore tissues. It also has the ability to make us feel tired, because the restoration of these tissues increases our need for sleep.
So, we tend to have more adenosine in our system at the end of a long (and stressful) day, and some still remains when we wake up, making it a little hard to get going in the mornings.
Caffeine works by blocking adenosine receptors, and releasing cortisol and adrenaline, causing us to feel more awake (and also jittery) for a time.
But that’s not all caffeine does. Take a look.
OTHER HEALTH EFFECTS OF CAFFEINE
Caffeine promotes calcium release into the blood. Calcium causes muscle contraction, or excitation, whereas adenosine regulates blood flow and cardiac rhythm.
Knowing that caffeine consumption is generally associated with temporarily increased heart rate and blood pressure, this component makes a lot of sense.
This increase in muscle contraction could also explain the increase in rectosigmoid motor activity (movement of colon muscles), which is why coffee often triggers a bowel movement shortly after consuming.
Caffeine inhibits creatine uptake into cells. If you’re keen on the fitness world, you may have heard that creatine is a precursor to Adenosine TriPhosphate, or ATP, which is the energy our cells create in order to function. (Oddly enough, Adenosine is not a direct precursor to ATP)
So while it gives you a temporary boost of “awake,” consuming caffeine long term will inhibit your body’s ability to make energy.
Caffeine inhibits Nitric Oxide release into blood vessels. Nitric Oxide, or NO, is stored in blood vessels, and is released to increase blood flow by way of vasodilation (widening of the blood vessels), in order to transport more nutrients and oxygen to peripheral tissues.
One common scenario for NO release, would be any type of workout. Exercise requires the increased use of oxygen and nutrients, and therefore uses NO to help transport those components to the tissues that need it most during your workout (heart, lungs, or any muscle group you are targeting).
Caffeine increases fat oxidation during exercise (burns fat).
Caffeine temporarily increases Blood Pressure & heart rate, and yet daily coffee drinkers have lower instances of hypertension (high blood pressure) and heart attack.
Caffeine triggers the release of cholecystokinin, a hormone that stimulates the release of bile into the digestive tract. Bile is necessary to digest fats, and to remove toxins from the body.
Caffeine increases dopamine and serotonin levels.
Caffeine interferes with GABA receptors. GABA is a neurotransmitter, known to calm the adrenals after a stress response. GABA and melatonin are released more heavily in the evening time to help us relax and get more restful sleep.
How much caffeine is in coffee?
Caffeine in supplements, sodas, & energy drinks is easy to measure, because it’s deliberately added as a dosage.
But did you know that caffeine in coffee is WIDELY varied, and greatly depends on the method of roasting and brew? It is incredibly difficult to know exactly how much caffeine is in coffee, and scientific research is FAR outdated at this point, and no new studies have been published in the last couple of decades.
The good news is, my friends over at Golden Ratio did a little testing of their own, and it’s super interesting. Check it out!
Health Benefits of Coffee
Coffee, whether caffeinated or not, can also have some impact on health, so I think it’s worth it to also look at those factors.
EFFECTS OF DRINKING COFFEE:
Stimulates the release of digestive enzymes and stomach acid.
Contains tryptophan. Tryptophan is an amino acid, the smallest form of protein, and is the precursor to serotonin. Serotonin is helpful for mood, motivation, anxiety, and obsessive thoughts.
Reduces Lower Esophageal Sphincter (LES) pressure, preventing heartburn, or acid reflux. The LES is located where the esophagus (tube in the throat that takes food to the stomach) meets the stomach. It works meticulously to relax and contract at certain times to allow food into digestion, and to keep food and enzymes out of the esophagus.
Reduces inflammation. Coffee is loaded with polyphenols, compounds that have an immense antioxidant impact. Highly unstable free radicals bounce around our tissues, causing damage to other cells, and thus, tissues. Our body responds, as it should, with inflammation, trying to heal the tissues. Antioxidants stabilize the free radicals, and provide them a way out of the body, thus reducing inflammation.
Has a protective effect on liver cells and against some cancers.
Tastes amazing! (reference: my tastebuds)
So, Is Caffeine Bad For You?
HOW IT ALL ADDS UP
So what does it all mean? How do I know whether or not caffeine is good for me?
Let’s put the pieces together.
CAFFEINE & ADENOSINE: Having an extra “pick me up” isn’t always a bad thing. But because adenosine is responsible for regulating sleep, immune function, and cardiac rhythm, it might be a good idea to not inhibit those processes, or at least to be cautious of the timing of your caffeine consumption.
Adenosine also regulates mechanisms needed for psychiatric disorders. If you suffer from anxiety, depression, or mood disorders, caffeine may not be a good idea.
Alternative “pick me up” techniques:
Hydrate: Water consumption increases blood flow, which can help you feel more energized.
Walk: Take a quick walk around the block or do a quick set of jumping jacks. Exercise, even mild exercise, releases endorphins and provides a lift in your spirits.
B-Vitamins: There are many components of energy production, but B-vitamins are a huge factor, and many people do not get enough in their food. You can purchase my favorite B-Vitamin supplement here.
CAFFEINE & CORTISOL (and Fat Burning): Based on research referenced earlier, we now know that a strong dose of caffeine about 30 minutes prior to a workout will increase fat burning. However, cortisol also triggers the release of glucose in the blood from storage forms.
Why does that matter? Because if glucose is present, your body will prioritize glucose over fat, for energy production.
This is not inherently a bad thing, but it should be carefully considered. And if fat burning is your main goal, consider using proper intermittent fasting techniques with your workouts, or adding a l-carnitine supplement to your routine, to enhance the use of fats for energy production.
CAFFEINE & NITRIC OXIDE: NO is known to increase workout endurance and muscle power, due to its effect on oxygen distribution to peripheral tissues.
Not only does caffeine inhibit NO, but caffeine in itself is a vasoconstrictor, meaning, it temporarily narrows blood vessels, increasing blood pressure, and decreasing flow.
If you are looking to build a lot of muscle, or are training for endurance, caffeine is going to inhibit your training.
Instead, to support NO production, consider an l-arginine supplement, or my favorite Nitric Oxide supplement, called Neo40 Professional. Both can be purchased here.
COFFEE/CAFFEINE & STOMACH ACID/GUT MOTILITY: You’d be surprised how many of my clients struggle to produce enough stomach acid and digestive enzymes. So a little support with coffee ain’t always a bad thing.
However, it’s important to recognize that many people consume coffee first thing in the morning, on an empty stomach (yep, I’m talking to you…). The stimulation of hydrochloric acid (the same stuff Dahmer used to dissolve body parts…) & digestive enzymes into an empty stomach… well, I probably don’t have to tell you what that could look like (helloooo, painful ulcers!).
If you simply MUST have coffee without food in the morning:
For one, I am curious to know why you are not hungry in the morning. While it might seem normal for you, it’s not a normal body function, and we can look into that together through my Reclaim Your Health program.
Second, remember the Bulletproof coffee craze? Well, turns out this technique is really helpful for folks who refer to coffee as “breakfast.”
If you are drinking coffee on an empty stomach, protect your gut from painful ulcers (among other digestive issues) by adding grass-fed butter, unrefined coconut oil, or even better, MCT oil. These types of fats have little effect on your blood sugar but give your stomach acid something to break down (other than the lining of your gut).
What Are Your Thoughts?
Is caffeine bad for you, really? Is it healthy to consume caffeine?
Tell me how you put the pieces together, and how you use caffeine (or avoid it!) in your routine.
Share your experience & thoughts in the comments below.
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