Caffeine has been widely studied for years for its potential health benefits.
Research shows natural caffeine may improve alertness, thinking, and physical performance.
This means some supplement products may not contain what the label says.
yipengge / Getty Images
Natural vs.
Synthetic Caffeine
The bottom line is that natural and synthetic caffeine have the same effects on your body.
However, natural caffeine sources differ from synthetic caffeine, especially regarding overall nutritional value.
Caffeine may be natural or synthetic.
These two types of caffeine have some similarities and some differences.
Natural and synthetic caffeine have the same chemical structure but vary in their sources.
Synthetic caffeine sources tend to be lower in nutrients than natural caffeine sources.
Natural caffeine comes from plants, so its sources (coffee,tea,dark chocolate, etc.)
contain additional nutrients, like antioxidants.
These nutrients are thought to increase nutritional value and health benefits.
Studies have found that natural and synthetic caffeine act similarly once in your body.
What Is Natural Caffeine?
No supplement is intended to treat, cure, or prevent disease.
It is naturally found incoffee, tea,guarana, and cocoa plants.
Natural caffeine is defined as a stimulant drug.
Caffeine stimulates your central nervous system, giving you more energy.
This binding blocks the actions of adenosine, a chemical that promotes sleep.
Synthetic caffeine is made in a lab and added to various foods, drinks, cosmetics, and supplements.
Health Benefits of Natural Caffeine
An estimated 80% of the world uses caffeine daily.
It’s thought that most people use caffeine for its effects on cognition and performance.
Due to caffeine’s vast popularity, many studies have been completed on its effects and potential health benefits.
Natural caffeine itself is not considered a nutrient.
However, natural caffeine sources come from plants.
These plants and their products contain nutrients likevitamins, minerals, and antioxidants.
Both coffee and tea contain various antioxidants, includingpolyphenols, linked to several health benefits.
These and other bioactive compounds found in natural caffeine sources may provide health benefits.
Coffee, tea, and cocoa (used to make chocolate) are the most prominent natural caffeine sources.
Coffee, tea, and cocoa plants have caffeine in their leaves and beans.
The leaves of the guarana plant also contain caffeine.
The jot down of coffee or tea and how you brew it also impact the caffeine content.
Increasing the time tea steeps increases the amount of caffeine and other components liketheanine.
In one study, researchers found espresso coffee from theRobustaplant had the highest overall caffeine content.
After consuming caffeine, your small intestine absorbs it.
Your liver then metabolizes it (further breaks it down and processes it).
Caffeine also enters your brain after consumption.
It takes an average of 30 minutes to feel the effects of caffeine.
After about five to six hours, half the caffeine you consumed has been cleared from your system.
By inhibiting adenosine, caffeine increases alertness.
Caffeine has other effects on the body.
Research shows that genetics may cause an increased sensitivity in some people.
Differences in specific genes may cause a person to metabolize caffeine quickly or slowly.
Someone who metabolizes caffeine quickly tends to feel the effects of caffeine quickly and intensely.
Medications may change how caffeine is absorbed and broken down in your body.
Your age and health status may also impact how caffeine affects you.
Caffeine Use and Children
Children are known to be more sensitive to caffeine than adults.
Currently, pediatricians recommend avoiding caffeine consumption for children under 12 years old.
They also advise against the use of energy drinks for all children and teenagers.
Is Natural Caffeine Good for Me?
For most people, moderate natural caffeine use can fit into a healthy diet.
However, consuming caffeine comes with the risk of side effects and other potential problems.
Slowly weaning off caffeine may help you reduce the amount you take in without having to quit it completely.
it’s possible for you to talk with ahealthcare providerabout ways to gently cut back on caffeine.
Summary
Caffeine is naturally present in various plants.
Common sources of natural caffeine include coffee, tea, and cocoa.
Caffeine is considered safe for most people when used in moderation.
2017;8:80. doi:10.3389/fpsyt.2017.00080
Abalo R.Coffee and caffeine consumption for human health.Nutrients.
2015;13(1):71-88. doi:10.2174/1570159X13666141210215655
MedlinePlus.Caffeine.
National Library of Medicine - PubChem.Caffeine.
2017;6(9):e169.
USDA FoodData Central.Beverages, tea, black, brewed, prepared with tap water.
USDA FoodData Central.Beverages, tea, green, brewed, regular.
USDA FoodData Central.Chocolate, dark, 45-59% cacao solids.
USDA FoodData Central.Chocolate, dark, 70-85% cacao solids.
USDA FoodData Central.Candies, milk chocolate.
2021;13(9):3088. doi:10.3390/nu13093088
CDC.Caffeine.
doi:10.1001/jamanetworkopen.2022.47868
American Academy of Child and Adolescent Psychiatry.Caffeine and children.
USDA.Dietary Guidelines for Americans 2020-2025.
2023;27(8):3230-3242. doi:10.26355/eurrev_202304_32093
