Caffeine is an effective natural stimulant consumed by many people around the world, as they rely on it to increase energy levels and mental and physical activity. This is due to its stimulating effect on the brain, as it blocks the effects of the neurotransmitter adenosine, which can lead to side effects on mental and physical health. High levels of caffeine can also cause health problems. Caffeine can lead to insomnia and increased heart rate, but at the same time it contributes to boosting energy and may protect against some diseases. According to the website "Dalily Medical", there are benefits and harms to caffeine, so it is important for an individual to determine the amount he consumes daily.

**What is caffeine?**

 

Caffeine is one of the most common substances in the world. It is found naturally in a range of products such as coffee, tea, chocolate, and soft drinks. Energy drinks can also contain caffeine. Caffeine is added to many over-the-counter medications, including cough, cold, and pain relievers.

**Caffeine levels in some common products:**

 

- A cup of brewed coffee: 135 milligrams

- A cup of instant coffee: 76-106 milligrams

- A cup of decaffeinated coffee: about 3 milligrams

- A cup of tea: 43 milligrams

- A can of regular soda (355 ml): 36-50 milligrams

- A can of energy drink (250 ml): 80 milligrams

- Dark chocolate (28 g): 19 milligrams

- Milk chocolate (28 g): 7 milligrams

- A can of hot chocolate mix: 7 milligrams

- A pill to stay awake: 100 milligrams

**How ​​long does caffeine last in your body:**

 

Physical and mental changes begin to appear within 15 minutes of drinking coffee, and your blood caffeine levels peak after an hour or two. Caffeine stays at this level for several hours, and it can take up to 10 hours for your body to get rid of it.

Caffeine significantly increases the risk of several diseases in pregnant women, such as gestational diabetes and preeclampsia, and can also negatively affect fetal development, due to caffeine's ability to easily cross the placenta. Studies have shown an increased risk of miscarriage and stillbirth as a result of caffeine consumption. In addition, caffeine is transmitted through breast milk to infants during breastfeeding. Although the concentration of caffeine in the infant's blood is lower than its concentration in the mother's blood, infants do not have the ability to metabolize caffeine effectively. Therefore, exposure of children to caffeine in this way may lead to withdrawal symptoms in them.

What is the effect of caffeine on the body?

 

The body absorbs caffeine effectively, and its effects usually begin to appear within a period ranging from 5 to 30 minutes after consuming it. These effects include an increase in breathing rate and heart rate, in addition to enhancing mental alertness and physical energy.

The effects of caffeine vary from person to person, and it is important to note that these effects may last for up to 12 hours.

How does the body get used to caffeine?

 

Caffeine is similar to many other drugs; consuming large amounts of it can lead to a condition known as caffeine addiction.

This condition refers to the body becoming accustomed to the stimulation resulting from consuming caffeine, which makes it need larger amounts to achieve the same effect. Thus, the person becomes physically and psychologically dependent on caffeine to function effectively.

**Groups that need to monitor caffeine consumption**

 

There are some groups that should monitor caffeine consumption, including:

**Children:** Attention should be paid to the amount of caffeine consumed by children, especially if they show symptoms such as irritability, difficulty sleeping, or stomach disorders.

**Pregnant women:** It is necessary to monitor caffeine consumption in pregnant women, as it is preferable not to exceed 200 mg per day, or to avoid it completely, as this may increase the risk of miscarriage or giving birth to a child with a low weight.

**What are the harms of caffeine to pregnant women?**

 

When a pregnant woman consumes large amounts of caffeine, it can pass to the fetus through the blood, which may lead to withdrawal symptoms in the fetus after birth if the pregnancy is completed. In other cases, miscarriage may occur. Excessive caffeine consumption may also cause birth defects and malformations that affect the life of the fetus. Therefore, all obstetricians and gynecologists advise caution, as there is a high probability of premature birth, whether in the seventh or eighth month, and sometimes before that.

**Harms of coffee with milk**

Milk contains carbohydrates and lactose, which may lead to a feeling of nausea, as these two elements reduce the effectiveness of beneficial bacteria in the intestines. This can contribute to the emergence of metabolic syndrome, lactose intolerance, and exacerbation of irritable bowel syndrome symptoms.

Drinking coffee may also increase the severity of irritable bowel syndrome symptoms, in addition to irritating the stomach and intestines. Therefore, combining coffee and milk may exacerbate digestive problems.

**Harms of coffee with lemon**

Lemon juice can sometimes cause heartburn due to its high levels of citric acid. Likewise, coffee may lead to digestive disorders. Therefore, drinking coffee with lemon may worsen symptoms in people with colon or gastroesophageal reflux disease.

**Harms of coffee with cinnamon**

In general, coffee with cinnamon does not cause negative effects on the body, unless cinnamon is added in quantities exceeding the recommended daily limit. The recommended daily amount of cinnamon powder ranges from 1 to 6 grams.

However, consuming large amounts of cinnamon may lead to liver damage and low blood sugar levels, breathing problems, and mouth ulcers.

**Harms of coffee after eating**

Drinking coffee after meals can negatively affect the absorption of essential nutrients such as iron, zinc, magnesium, and calcium.

**Harms of coffee before exercise**

Although caffeine may enhance athletic performance, consuming it before exercise may cause some side effects, such as:

- Stomach upset when consumed on an empty stomach.

- Rhabdomyolysis, a rare condition that leads to muscle breakdown and kidney failure as a result of consuming large amounts of caffeine with excessive exercise.

**Harms of drinking coffee after taking medications**

Drinking coffee after medications may affect their effectiveness, so it is preferable to drink coffee two hours before or three hours after taking the medication.

**Harms of coffee on an empty stomach**

Many people are accustomed to drinking coffee in the morning on an empty stomach, but this may lead to some health problems. Among the potential harms of drinking coffee on an empty stomach:

**What are the harms of coffee on the male reproductive system?**

 

Coffee does not cause any harm to the male reproductive system, nor does it affect the number or movement of sperm, but some side effects may appear.

**What are the effects of coffee on sex?**

 

Excessive coffee consumption can negatively affect sexual function in men, due to some side effects associated with it, such as sleep disorders, stress, fatigue, nervousness, and anxiety.

**Does caffeine affect hair health?**

 

The effect of caffeine on hair is very limited, but it is considered very beneficial. Caffeine enhances the health of hair follicles, and contains a group of vitamins that improve hair health in general.

**The effect of caffeine on minerals and vitamins**

Caffeine acts as a mild diuretic, which increases the rate of elimination of water-soluble vitamins, such as vitamin C and the B group of vitamins.

Studies have shown that high levels of caffeine in the blood may interfere with the absorption of vitamin D, possibly because caffeine reduces the number of vitamin D receptors on the surface of bone-producing cells.

Caffeine can also affect calcium absorption. A study published in the journal "Osteoporosis International" showed that drinking one cup of coffee may reduce calcium absorption due to increased urination. In addition, caffeine can affect calcium absorption from the intestines.

The harms of caffeine to adolescents

- Sleep disturbances, such as difficulty sleeping at night.

- Malnutrition.

- Aggressive behavior.

- Increased nervousness and agitation.

- Loss of the body's daily rest.

**The harms of coffee of all kinds**

Most types of coffee share the harms mentioned above, but some types carry additional harms related to the method of preparation or the amount of caffeine in them.

- **Harms of French coffee:** French coffee contributes to increasing the possibility of accumulating harmful cholesterol in the body.

- **Harms of Turkish coffee:** It contains a higher percentage of caffeine and sugar compared to other types of coffee, which leads to high blood sugar levels and high blood pressure.

- **Harms of Arabic coffee:** It is not much different from regular coffee, as it negatively affects the absorption of iron, causes digestive problems, and reduces appetite.

- **Harms of dripped coffee:** It may lead to insomnia, tension, and increased nervousness.

- **Harms of instant coffee:** It contains acrylamide, which harms the nervous system and increases the likelihood of cancer.

- **Harms of American coffee:** It enhances feelings of anxiety and tension, and may lead to insomnia.

- **Harms of green coffee:** Although it contains smaller amounts of caffeine, consuming it in excessive amounts may cause nausea, vomiting, increased breathing rate, and rapid heartbeat.

**The effect of caffeine on body weight**

Recent research suggests that drinking coffee has a limited effect on weight loss or preventing obesity. However, studies are still inconclusive, and there are several theories linking the effect of caffeine and weight:

1. **Loss of appetite**

Caffeine has the ability to reduce appetite in the short term, but the available evidence does not support its long-term effect, which means that it may not contribute effectively to weight loss.

2. **Burning calories**

Coffee can contribute to accelerating the process of thermogenesis, or burning fat, as a result of the rise in body temperature after consuming caffeine. However, this factor is not considered a major cause of weight loss.

3. **Fluid loss**

Coffee is a diuretic, which leads to temporary fluid loss, which may cause a decrease in body weight.

**The harms of coffee on the body's systems**

Consuming coffee in moderate amounts, i.e. about 400 milligrams of caffeine, is considered relatively safe. But excessive coffee consumption can pose a health risk. Here are some of the potential harms resulting from excessive caffeine consumption.

**Harms of coffee to mental health**

Coffee contains caffeine, which enhances the secretion of adrenaline in the body, leading to increased energy, activity, a feeling of alertness and focus. However, caffeine works to inhibit the effect of adenosine in the brain, which is responsible for feeling tired.

What is worrisome is that excessive coffee consumption, exceeding 1000 milligrams per day, can turn this alertness into a feeling of anxiety and nervousness. In fact, caffeine-induced anxiety disorder is a recognized harm in the Diagnostic Manual of Disorders.

**Harms of coffee to body activity**

Among the harms caused by coffeeAffine for the body, is the feeling of fatigue and tiredness after several hours of drinking coffee. As mentioned earlier, coffee enhances activity and concentration, but after the body metabolizes all caffeine molecules, this increased activity can turn into a feeling of lethargy and fatigue.

**Harms of coffee to the muscles**

Although this condition is relatively rare, among the harms of coffee and caffeine in general, is the possibility of muscle collapse or damage.

**Harms of coffee to the digestive system**

Drinking coffee in the morning contributes to promoting bowel movements and activating the colon, due to the ability of coffee to stimulate the secretion of the hormone gastrin from the stomach, which explains its laxative effect. However, consuming large amounts of caffeine and coffee may lead to diarrhea or loose stools in some people. In addition, research indicates that excessive coffee drinking can increase the severity of gastroesophageal reflux.

It is worth noting that there is no evidence to prove that drinking coffee on an empty stomach causes harm. This phenomenon has been explained by the fact that people who suffer from heartburn when drinking coffee on an empty stomach are originally sensitive to coffee, and suffer from digestive problems such as indigestion, vomiting or heartburn, as these symptoms appear whether drinking coffee on an empty stomach or after meals.

Many people also believe that coffee causes stomach ulcers, but this belief is inaccurate. A study conducted in 2013 on about 8,000 volunteers showed no direct relationship between drinking coffee and the appearance of stomach ulcers.

**The harms of coffee on the kidneys**

Coffee, thanks to its caffeine content, is one of the drinks that may negatively affect the kidneys and urinary system. It contributes to an increased risk of urinary incontinence, and people who drink coffee or caffeine notice that they need to urinate frequently, especially women. Therefore, it is recommended to drink sufficient amounts of water and fluids to avoid dehydration that may result from consuming large amounts of coffee.

**Harms of coffee on the skin**

Since coffee increases urination, it may lead to dehydration, which negatively affects skin health. Among the harms of caffeine and coffee on the skin is the increased likelihood of acne and wrinkles. Studies have shown that consuming large amounts of coffee can slow down the wound healing process and reduce the skin's ability to produce collagen, which contributes to the appearance of signs of premature aging.

**Harms of coffee on pregnant and breastfeeding women**

Coffee is relatively safe for pregnant women when consumed in moderate amounts, i.e. about 200 milligrams of caffeine per day. However, consuming larger amounts may pose a risk to the health of the mother and child. Among the harms of coffee for pregnant women is the increased likelihood of miscarriage or premature birth. Coffee is one of the factors that may negatively affect the chances of pregnancy, so women seeking to become pregnant are advised to avoid drinking coffee or replace it with other drinks. It should also be noted that caffeine passes into breast milk, which requires reducing its consumption in breastfeeding women. Consuming large amounts of coffee may increase bowel activity in infants, cause sleep problems, or even irritation.

**Harms of coffee on teeth**

Coffee is one of the factors that lead to tooth staining, as it contains tannin, which has phenolic properties. This substance contributes to the adhesion of colors to the teeth, causing them to appear yellow. Therefore, it is recommended to drink a cup of water after drinking coffee to reduce this effect.

**Harms of coffee on children**

Children are fans of cola and soft drinks rich in sugar, which makes them more susceptible to the harms of caffeine. These drinks contain high calories without any significant nutritional value. The harms of caffeine in children are similar to those that affect adults, as coffee can lead to hyperactivity, difficulty sleeping, and stomach problems when consumed in large quantities. It may also cause dehydration and loss of fluids in the body, which requires children to need more fluids to compensate for what they have lost. In addition, coffee hinders the body from benefiting from calcium in the bones, as every 100 milligrams of caffeine leads to the loss of 6 milligrams of calcium, which negatively affects bone health in children.

**Caffeine and pressure:**

Caffeine can cause a temporary increase in blood pressure, so people with high blood pressure are advised to reduce or stop drinking caffeinated beverages, depending on the effect of caffeine on their blood pressure.

**Caffeine and anesthesia:**

Some studies have shown that caffeine can help reduce the time it takes for a person to wake up after general anesthesia.

**Caffeine and adrenaline:**

Some researchers have indicated that caffeine may increase the secretion of adrenaline in the body, which leads to constriction of blood vessels, thus raising blood pressure and increasing heart rate.

**Caffeine and iron:**

Caffeine can hinder the absorption of iron, so it is preferable not to drink tea or coffee at the same time as iron-rich foods, and it is recommended to wait two hours after eating to ensure good absorption of iron.

**Caffeine and sleep:**

Consuming caffeinated beverages can lead to difficulty sleeping, especially when consumed in excess. This is because caffeine blocks the action of adenosine, a neurotransmitter thought to promote sleepiness.

**Caffeine and Anxiety:**

Among the side effects of consuming large amounts of caffeine, we can notice an increase in heart rate, feelings of anxiety, nervousness, and insomnia.

**CaffeineYin and the heart:**

Caffeine has the ability to increase the heart rate, as it stimulates the enzyme responsible for regulating this rate. Therefore, consuming caffeine may lead to an increase in heart rate.

**Caffeine and depression:**

There is no clear relationship between caffeine consumption and depression, but excessive caffeine consumption may lead to difficulty sleeping, which may worsen depression due to lack of sleep.

**Caffeine withdrawal symptoms**

Caffeine withdrawal refers to the condition that a person goes through who consumes caffeine regularly on a daily basis, and then suddenly stops consuming it. This cessation can lead to some symptoms appearing within a period ranging from 12 to 24 hours after the last dose.

**Headache**

Headache is one of the most common symptoms of caffeine withdrawal. Caffeine acts as a vasoconstrictor in the brain, which reduces blood flow. Consuming 250 mg of caffeine reduces blood flow to the brain by up to 27%.

So, suddenly stopping caffeine intake reverses this process, causing previously narrowed blood vessels to dilate and increasing blood flow to the brain. This sudden change in blood flow can lead to a headache, which may vary in severity from person to person.

**2- Fatigue**

Coffee is usually consumed to overcome fatigue and exhaustion and increase the body's energy, as caffeine works to enhance activity and reduce the feeling of fatigue by inhibiting the action of adenosine receptors.

However, suddenly stopping caffeine intake can have the opposite effect, causing a feeling of fatigue and exhaustion.

Studies indicate that people who consume caffeine daily experience more severe withdrawal symptoms compared to those who consume it only a few times a week.

**3- Anxiety**

Anxiety or distress can be a normal side effect of drinking coffee, especially in individuals whose body cells are sensitive to caffeine. Suddenly stopping coffee can also lead to the same symptoms.

**4- Difficulty concentrating**

Most people enjoy a cup of coffee to improve their concentration while performing daily tasks, as caffeine increases levels of adrenaline and norepinephrine, which stimulates the brain and helps with concentration.

However, suddenly stopping drinking coffee or caffeine may make it difficult for the body to concentrate as usual, making difficulty concentrating one of the symptoms of caffeine withdrawal.

**5- Depression**

The effect of caffeine on adenosine receptors plays a major role in improving mood and increasing attention. A small study showed that drinking coffee can improve mood within 30 minutes. Other research has shown a link between coffee consumption and a lower risk of depression. Therefore, suddenly stopping drinking coffee may lead to symptoms of depression.

**6- Nervousness and agitation**

Caffeine stimulates the secretion of some hormones and neurotransmitters, which means that suddenly stopping it after getting used to it may lead to feeling nervous. Many people drink coffee to improve their mood.

**7- Constipation**

A cup of morning coffee is a stimulant for bowel movements, so not drinking coffee after getting used to it may lead to constipation as a symptom of caffeine withdrawal. To overcome this problem, it is recommended to drink enough water and eat leafy vegetables and foods rich in fiber.

**8- Insomnia**

It may be hard to believe, but insomnia is one of the signs of caffeine withdrawal. Suddenly stopping caffeine can lead to sleep disturbances, just as happens when you overconsume it. It may take some time for your sleep pattern to return to normal.

**Tips to get rid of the harms of caffeine**

There are a set of steps that can help gradually reduce caffeine addiction until you reach a moderate level that benefits the body without causing harm. Below we review some important tips to get rid of caffeine addiction and prevent its harms.

1. **Increase water intake:**

It is recommended to drink about 8 cups of water per day, which is equivalent to two liters. To get rid of caffeine addiction, it is preferable to increase the amount of water consumed above the normal rate, as water helps flush toxins from the body by promoting the urination process. It is noted that people who consume large amounts of caffeine feel thirstier than others, so they should increase their daily water intake.

2. **Replacing caffeinated drinks:**

Coffee can be replaced with healthy alternative drinks such as green tea, which is known for its effectiveness in getting rid of toxins and protecting the body from diseases.

3. Consuming magnesium:

It is recommended to eat foods rich in magnesium, such as legumes, corn, fish, and nuts.

4. Exercising:

Exercising helps increase the secretion of the hormone dopamine, which enhances dopamine levels in the body. This is considered a healthy alternative to caffeine, and it also helps reduce the body's desire to need it.