By Dr. Andra Campitelli, ND
I love a cup of coffee just as much as the next person. It's not so much the energy boost for me, but the smell and the ritual of savouring that cup in the morning. Whether it's the ritual, or the little energy kick that has you reaching for your favorite beverage, people are always concerned about whether their coffee is doing them more harm than good. So, let's look at the pros and cons of indulging in that perfect cup.
Caffeine is found in a growing list of foods; making it a much more commonly consumed substance than previously thought. It's a natural stimulant, found not only in coffee and tea, but also in cola beverages and even chocolate!(1)
The debate has always been whether or not it is safe to indulge. According to Health Canada and Harvard Women's Health Watch, the negative side effects of caffeine occur most commonly with over consumption, but 2 to 4 cups daily appear to be a safe amount(2), so no more than 400 mg of caffeine a day.
However, we have to take this dosage recommendation with a grain of salt. Caffeine is a nervous system stimulant, and individuals have varying degrees of sensitivity, therefore some people may respond or react differently to caffeine than others. Many of the common side effects associated with caffeine consumption are cardiovascular in nature, such as increased heart rate, increased blood pressure and occasional irregular heartbeats. However, there have also been links to breast cancer and osteoporosis(2). Health Canada has been studying reported links between caffeine consumption and the following conditions and effects:
- General toxicity (e.g., muscle tremors, nausea, irritability);
- Effects on calcium balance and bone health (e.g., bone density, risk of fractures);
- Behavioural effects in both adults and children (e.g., anxiety, mood changes, attentiveness);
- Potential links to cancer;
- Effects on reproduction (e.g., male and female fertility, birth weight)(1).
Although Health Canada has reported conflicting research, these negative conditions and effects mentioned above seem to emerge with excessive caffeine consumption. Adults are encouraged to limit their caffeine consumption to under 4 cups daily and cautioned to be aware of the caffeine content of other foods being consumed to ensure they stay below this level. (Please see the chart outlined below for a list of caffeine-containing foods).
However, there is also evidence that caffeine, even is lower doses, can still produce negative side effects. There have been links between caffeine consumption and hormone disruption, specifically cortisol, our "stress hormone". With just 100 to 200 mg of caffeine (the amount in 1 single 8 oz cup of coffee), we begin to disrupt our stress hormones, causing excessive production of cortisol. Increased cortisol levels can disrupt our blood sugar levels, our cholesterols, our sleep patterns and can even encourage weight gain, specifically around the middle. These are definitely not desired side effects!
Despite these negative associations, there are also some positive health benefits to caffeine consumption. Not only is caffeine a powerful antioxidant(3), new research is finding that it may even be the most powerful antioxidant in our diet and could protect against Alzheimer's and heart disease(4). In addition to these benefits, studies show that the risk for Type 2 diabetes is lower among regular coffee drinkers than non-coffee drinkers. Coffee may also reduce the risk of gallstone development, improve cognitive function, reduce the risk of liver damage in people at high risk for liver disease and reduce the risk of Parkinson's disease. It has also been shown to improve endurance performance(2).
So, after learning a bit about the pros and cons of caffeine consumption, what's the best option for you? Here are some tips to help you when reaching for that cup!
1) Limit your caffeine consumption! We know that there are many negative side effects to drinking that java, so don't overindulge. Choose decaf when possible!
2) If you're undergoing a large amount of stress, skip the coffee! Try
TrueEndurance for a natural energy boost, as well as support for those adrenal glands that will help to balance those stress hormone levels.
3) Limit consumption of other caffeine-containing foods and products if you are going to indulge. (See list of foods below).
4) Drink tea! Green tea has many amazing health benefits, so switch up some of your coffee with a cup of antioxidant-rich green tea.
5) Try reaching for a natural supplement, if you're looking for that energy kick! Try
TrueEnergy to get that little boost for the day or even for a pre-workout jump. It contains guarana, which naturally contains caffeine, but only 12.5 mg less than a cup of tea with additional nutrient to naturally stimulate energy production.
Healthy Drinking!
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