Caffeine pills are a popular method for boosting short-term energy and focus, often during work or study, with many people consuming at least one drink containing caffeine daily. This article examines the potential benefits and risks of caffeine pills.
What are Caffeine Pills?
Caffeine is a stimulant drug that increases activity in the central nervous system. Coffee and tea are natural sources of caffeine, and manufacturers add caffeine to other products, such as sodas, energy drinks, and energy bars. Caffeine pills may contain natural or synthetic forms of caffeine.
The amount of caffeine in these pills varies depending on the brand. In many cases, they contain 100 to 200 milligrams (mg) per tablet. This is more than in most cups of coffee but less than in some energy drinks.
For reference, the Food and Drug Administration (FDA) estimates that caffeine levels in common products are as follows:
- An 8-ounce (oz) tea contains 30-50 milligrams (mg).
- An 8-oz coffee contains 80-100 mg.
- An 8-oz energy drink contains 40-250 mg.
According to the FDA, people can usually take 400 mg a day without negative side effects.
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Safety and Precautions
Caffeine pills are safe for most people in moderation, and if they limit their intake of additional sources of caffeine. Some people are more sensitive to the effects of caffeine than others, however, and may experience adverse reactions to these supplements and other sources of caffeine.
Doctors may recommend that the following groups limit their caffeine intake:
- Those who are particularly sensitive to the effects of caffeine
- People who are pregnant, breastfeeding, or trying to conceive
- People with high blood pressure, heart conditions, or gastroesophageal reflux disease (GERD)
- Children and adolescents
- People who experience regular migraine headaches
It is important to note that caffeine pills are not the same as pure caffeine powder. Pure caffeine powder is a potentially dangerous substance that may cause toxic effects, including seizures, upon consumption of even 0.15 tablespoons, which contains around 1,200 milligrams (mg) of caffeine.
As a result, the FDA has taken action to protect the public from pure caffeine by monitoring companies to ensure they are not manufacturing products that contain high levels of pure or concentrated caffeine. The FDA will enforce any violations by stopping the manufacture of the product or seizing it.
Potential Benefits of Caffeine
Caffeine may have some health benefits. However, most of the research on caffeine examines the effects of the caffeine present in coffee. Because of this, scientists often find it difficult to separate the benefits of caffeine from the benefits of the other substances in coffee, such as antioxidants.
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Potential benefits of caffeine include:
Increased Focus and Memory
Caffeine is a popular way to improve alertness and concentration when studying or working. Research supports its effectiveness for these reasons. A 2014 study examined the effects of pills containing 200 mg of caffeine on memory in 160 adults. The researchers found that those who took caffeine pills during a learning task did better on memory tests 24 hours later compared with those who took a placebo.
Improved Athletic Performance
Benefits include:
- Better coordination, focus, and concentration
- Less pain and feelings of fatigue
- Improved endurance in high intensity exercises
A review study of 21 meta-analyses indicates that taking caffeine can improve exercise performance by affecting muscle strength and endurance. However, the NCAA has banned the use of caffeine before competitions. Taking approximately 500 mg - or 6 to 8 cups of brewed coffee - between 2 and 3 hours before a competition is enough to result in a positive urine drug test.
Headaches and Migraine Relief
Caffeine may alleviate both migraines and tension headaches, possibly because it reduces a person’s perception of pain. The FDA has approved caffeine for use with pain relievers to treat migraine headaches. Some migraine medications contain caffeine, such as Excedrin and Midol. However, according to the American Migraine Foundation, people should limit caffeine to a maximum of 2 days per week for treating headaches. It appears that consuming caffeine three or more times weekly could increase migraine frequency. They also suggest that those who have frequent headaches avoid caffeine altogether.
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Reduced Symptoms of Parkinson’s Disease
Caffeine Pills vs. Coffee: Factors to Consider
Some people prefer to take their caffeine in pill form, while others would rather consume it through coffee or tea. Factors to consider when choosing between caffeine pills and coffee include:
Taste
For those that do not enjoy the taste of coffee, caffeine pills could provide some similar benefits.
Convenience
Caffeine pills may be more convenient for those who do not have access to a bathroom for long periods, including bus drivers and security personnel. While caffeine in any form acts as a diuretic and increases urine output, coffee may cause a more significant increase because it is liquid. Also, caffeine pills make it easier to take in more caffeine faster. While this may be beneficial for some people, it also increases the risk of caffeine overdose, which causes anxiety, rapid heart rate, and other symptoms.
Acidity
Coffee is acidic and can cause heartburn and exacerbate the symptoms of GERD. Caffeine pills may be a better option for those prone to reflux, but caffeine can still cause heartburn in some people.
Other Beneficial Components
Aside from caffeine, coffee contains high levels of antioxidants that may be responsible for some of its health benefits. People taking caffeine pills instead of drinking coffee will miss out on this antioxidant boost. On the other hand, coffee contains coffee oils, such as cafestol and kahweol. These oils may increase cholesterol levels in people who drink a lot of coffee. Caffeine pills are free from coffee oils and may not have these same effects.
Drinking coffee with caffeine has been linked with improved mood and a lower risk of depression in some groups. Drinking 3 to 4 cups of coffee a day is linked to a lower risk of stroke in some studies. And coffee may help protect against cancers of the mouth, throat and digestive system.
Potential Risks and Side Effects
Caffeine can cause adverse effects, especially if people consume it in large quantities, or if they have a caffeine sensitivity. These effects include:
- Anxiety and nervousness
- Diarrhea
- Dizziness
- Dysphoria, a feeling of unhappiness
- Fast heart rate
- Headache
- Heartburn
- High blood pressure
- Nausea
- Shakings
- Sleep problems
- Thirst
Extremely high quantities of caffeine can cause an overdose. Symptoms include:
- A rapid and irregular heartbeat
- Feeling disorientated
- Seizures
- Vomiting
People can also experience caffeine dependency if they regularly consume caffeine - even 1 cup a day may lead to dependence. This dependency can also lead to withdrawal symptoms if the person suddenly avoids caffeine. Not everyone who takes caffeine daily will experience dependency or withdrawal symptoms. Some research indicates that genetic factors play a role in a person’s sensitivity to caffeine.
Caffeine may not be suitable for everyone. For example, the American Academy of Pediatrics recommend that children and adolescents avoid caffeine and other stimulants. According to a 2016 study, high intakes of caffeine during adolescence can cause permanent changes in the brain that may increase anxiety in adulthood. The FDA advises that people who are pregnant, breastfeeding, or trying to conceive talk to their doctor about their caffeine intake.
Dosage and Timing
Generally, caffeine pills contain 100-200 mg of caffeine per serving. People can usually take up to 400 mg per day without adverse side effects. However, some people are much more sensitive to caffeine than others.
The dosage for caffeine pills will vary depending on the brand of pills a person uses. Individuals should always follow the package instructions and never exceed the recommended dosage.
When calculating a person’s daily intake of caffeine, remember to take into consideration other foods and drinks that contain caffeine, including:
- Chocolate
- Coffee
- Cola
- Energy bars
- Energy drinks
- Hot chocolate
- Black tea
- Green tea
Migraine medications, other medications, and some supplements may also contain caffeine.
People should also consider timing when they take caffeine pills. Taking them in the late afternoon or evening may impact sleep. It can take 4-6 hours for the body to metabolize half the caffeine they take in. Taking caffeine pills in the morning or early afternoon may be best.
Discontinue use if adverse reactions occur, including rapid heart rate, anxiety, or restlessness.
Caffeine Pills and Weight Loss
Caffeine is often marketed as a weight loss aid due to its ability to increase metabolism and fat burning. Some individuals turn to caffeine pills as a more direct way to harness these effects, believing that they can burn fat faster and improve exercise performance. Using caffeine pills for weight loss can be risky, especially when consumed in excessive amounts. High doses of caffeine can lead to dehydration, increase heart rate, and cause anxiety or insomnia, all of which can negatively impact overall health and weight loss efforts. Furthermore, relying on caffeine pills to suppress appetite or boost energy may lead to unhealthy behaviors and a lack of sustainable lifestyle changes, such as proper nutrition and exercise.
While caffeine pills may provide a temporary metabolism boost, they should not be relied upon for weight loss.
Green Coffee Bean Extract
Green coffee beans are raw, unroasted coffee beans. The roasting process seems to destroy some of the healthy, natural chemicals in the beans. Because of media attention, green coffee has become a popular supplement for weight loss.
Some research shows green coffee may help with weight loss. A few small studies found that people taking green coffee lost 3 to 5 pounds more than people who weren't. Green coffee may act by lowering blood sugar and blocking fat buildup. Green coffee also seems to help lower high blood pressure in some people. One small study in people with mild high blood pressure showed benefits over the placebo.
Optimal doses of green coffee have not been set for either condition. Quality and active ingredients in supplements may vary widely from maker to maker. This makes it hard to set a standard dose. Ask your doctor for advice.
Green coffee comes from the same beans people use for brewing coffee. The only difference is that the coffee beans are unroasted.
Risks and Side Effects of Green Coffee
Green coffee seems to cause few side effects. The caffeine in green coffee -- just like the caffeine in brewed coffee -- can cause symptoms that include:
- Headache
- Upset stomach
- Anxiety
Because of its caffeine, extremely high doses of green coffee could be dangerous. Caffeine may not be good for people with conditions such as:
- Glaucoma
- Anxiety
- Diabetes
- High blood pressure
- Irritable bowel syndrome
- Osteoporosis
- Bleeding disorders
Given the lack of evidence about its safety, doctors don't recommend green coffee for children or for women who are pregnant or breastfeeding.
If you take any medicines regularly, talk to your doctor before you start using green coffee supplements. Green coffee interacts with many medicines.
Responsible Use and Alternatives
The recommended maximum daily caffeine intake for an average adult is around 400 milligrams (about four cups of coffee). Caffeine pills should not be used in combination with other stimulants, such as certain medications, energy drinks, or illicit drugs. Mixing stimulants increases the risk of side effects, including anxiety, heart problems, and restlessness.
If you begin to feel jittery, anxious, or experience difficulty sleeping, it may be a sign that you are consuming too much caffeine. If you’re relying on caffeine pills to stay awake or alert, consider healthier alternatives such as improving sleep hygiene, maintaining a balanced diet, managing stress, and exercising regularly.
Seeking Professional Help
While caffeine is generally safe in moderation, some individuals may misuse it, leading to health problems or dependency. If you find yourself regularly using caffeine pills in excess, experiencing negative side effects, or feeling unable to cut back despite efforts to do so, it may be time to seek professional help.
If you or someone you know is struggling with caffeine misuse or dependence, it’s important to consult with a healthcare provider or addiction specialist. They can help assess the situation and provide guidance on how to reduce caffeine intake safely. In some cases, a professional addiction treatment program may be necessary to address underlying issues such as anxiety or substance misuse that are contributing to caffeine overuse.