![]() ![]() If you are drinking coffee strictly for its energizing effects, you may even consider replacing one of your cups with a high-quality supplement that contains plant-derived caffeine (i.e., from the coffee plant!), like mbg's focus+. A 2018 review states that the average American adult consumes about 200 milligrams of caffeine every day, confirming this hypothesis. But honestly, most of us are more likely to reach for 16 ounces of brewed coffee or cold brew, which have double the caffeine content. Research has also shown that people with a variation in their ADORA2A gene experience stronger caffeine effects and for longer periods of time," Kogan notes.Ī classic 8-ounce cup of black coffee contains about 96 milligrams of caffeine. ![]() "Variations in the CYP1A2 and AHR genes have been shown to affect how quickly the body metabolizes caffeine. Caffeine sensitivity depends on age, sex, genetic makeup, and environmental factors (e.g., whether the person smokes or is pregnant), shares Broderick.Īs mentioned, your genes have a profound effect on your sensitivity to caffeine, too. This also means you would want to take it earlier in the day so the energizing effects don't bleed into your nighttime ritual.Īs you can imagine, not everyone metabolizes caffeine the same, which results in discrepancies between individual experiences. The less common, extended varieties of caffeine intentionally prolong the release of caffeine over time, sustaining its levels in the blood and its benefits while buffering against the dreaded "crash" phenomenon. ![]() According to Kogan, the full metabolism of caffeine can take up to 10 hours. Most caffeine (i.e., the instant-release stuff) is fully absorbed 45 minutes after being ingested but doesn't leave the body for a while. The half-life of caffeine-i.e., the amount of time it takes for the body to process just half-is usually around five hours but can vary from one to as much as nine hours, says Meredith Broderick, M.D., neurologist and sleep specialist. Understanding how caffeine affects your body is essential to reaping the benefits of this long-used phytochemical and avoiding the less desirable side effects, like suboptimal sleep.Ĭaffeine stays in your system for longer than you may think. This energizing phytonutrient and antioxidant is found in coffee and tea but also in things like chocolate, soda, and even some nootropic supplements. With caffeine affecting the way in which our system regulates sleepiness, there's little doubt that caffeine (when not used wisely) can affect our sleep health. Adenosine is a sleep-promoting chemical in the brain that builds up throughout the day, resulting in us feeling sleepy as the day goes on," says Julia Kogan, Ph.D., health psychologist and stress and sleep coach. " Caffeine is an energy phytonutrient compound which blocks adenosine receptors. But with all of this talk about caffeine keeping us awake, you can't help but wonder what it's doing to your sleep hygiene. population consumes at least one caffeinated beverage a day, so it's no overstatement to say that America runs on the stuff. Even the thought of coffee motivates me to get out of bed most mornings! According to a 2014 review from Food and Chemical Toxicology, approximately 85% of the U.S. So it shouldn't come as a surprise that caffeine is the most widely used phytonutrient compound for promoting energy in the world.Ĭoffee powers our days-and sometimes, even nights. If you aren't a part of coffee culture, you're at least aware of it. ![]()
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