Caffeine takes its name from the famous drink, coffee. It is an alkaloid with stimulating effects on the central nervous system. It is rapidly metabolized by the body and is absorbed by all tissues of the body, including the brain. The half-life of this ingredient is on average 3 hours.

Effects of caffeine

Caffeine offers various beneficial effects for our physical and mental functioning:

• Increased alertness: Caffeine acts on the central nervous system, increasing attention and reducing the effects of drowsiness. It can help us stay alert and focused during periods of fatigue. Studies have shown that caffeine consumption improves alertness and cognitive performance (Smith, 2013).
• Cognition: Cognition encompasses complex processes such as memory, attention and executive functions. A reasonable consumption of caffeine could reinforce these phenomena and improve our ability to react in future situations. Research has suggested that caffeine may improve working memory and related cognitive functions (Nehlig et al., 2010).
• Mood: In reasonable doses (less than 300 mg/day), caffeine can improve feelings of well-being and help control anxiety. It can promote a feeling of stimulation and energy. Studies have indicated that caffeine may have a positive effect on mood, reducing symptoms of mild to moderate depression (Haskell et al., 2005).
• Performance: Thanks to its stimulating effects, caffeine can increase sports performance by improving alertness, resistance to fatigue and exercise capacity. This can lead to better physical performance. Research has shown that caffeine can improve athletic performance, increase muscle strength, and reduce the perception of effort during exercise (Ganio et al., 2009).
• Asthma: Due to its effects on the bronchi, caffeine can help dilate them, improving breathing in people with respiratory conditions such as asthma. However, it should be noted that caffeine should not be considered a substitute for appropriate medical treatments for these conditions. Studies have suggested that caffeine may have a bronchodilator effect in people with asthma (Weinberger et al., 2012).

Caffeine consumption should be adjusted based on individual sensitivity to stimulants. In general, it is recommended not to exceed 400 mg per dose and to try to leave at least 3 hours between each dose.

It is advisable to avoid consuming caffeine in the evening, as its stimulating effects could impair your ability to recover and disrupt your sleep.

Scientific studies have been conducted to evaluate the effects of caffeine on various aspects of health and well-being. Some studies have shown improvements in alertness, concentration, cognitive and physical performance, as well as reductions in subjective fatigue (Glade, 2010). However, it should be noted that the response to caffeine may vary from person to person, and side effects such as insomnia, nervousness or irritability may occur in some people who are sensitive to this substance.

In food supplements, we can find several sources of caffeine. The most common are:

1. Caffeine Anhydrous: This is the purest form of caffeine and is usually obtained from decaffeinated coffee beans. Caffeine anhydrous is used in many supplements because it is easy to dose and mix into different formulas.
2. Green Coffee Bean Extract: Green coffee is simply unroasted coffee beans. It contains a significant amount of caffeine and is also rich in antioxidants. Green coffee extracts are becoming increasingly popular in weight loss supplements due to their potential properties to help burn fat.
3. Green tea extract: Green tea is another popular source of caffeine in supplements. It also contains catechins, a type of antioxidant that benefits health. The caffeine found in green tea works synergistically with other tea compounds to provide stimulating effects while promoting relaxation.
4. Guarana: Guarana is a plant native to South America, rich in caffeine. Unlike pure caffeine, the caffeine in guarana is released more slowly, which may result in longer-lasting effects and less of an energy spike.
5. Yerba mate: This plant, native to South America, is traditionally consumed in the form of tea. It contains caffeine, as well as other compounds such as theobromine and theophylline, which can work synergistically to provide smoother, longer-lasting energy.
6. Kola nuts: Kola nuts come from the Cola tree, found mainly in West Africa. They naturally contain caffeine, and they have been used traditionally for their stimulating properties.

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References :

• Ganio, MS, Klau, JF, Casa, DJ, Armstrong, LE, & Maresh, CM (2009). Effect of caffeine on sport-specific endurance performance: a systematic review. The Journal of Strength & Conditioning Research, 23(1), 315-324.
• Haskell, CF, Kennedy, DO, Wesnes, KA, & Scholey, AB (2005). Cognitive and mood improvements of caffeine in habitual consumers and habitual non-consumers of caffeine. Psychopharmacology, 179(4), 813-825.
• Nehlig, A., Daval, JL, & Debry, G. (1992). Caffeine and the central nervous system: mechanisms of action, biochemical, metabolic, and psychostimulant effects. Brain Research Reviews, 17