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Apr 1, 2022
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Caffeine Pills VS Coffee UPDATED 2022

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What Is Caffeine | How Does It Work | How To Take It | Benefits | Tolerance | Caffeine And Sleep
The post Caffeine Pills VS Coffee UPDATED 2022 appeared first on Supplement Reviews Blog.

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What Is Caffeine | How Does It Work | How To Take It | Benefits | Tolerance | Caffeine And Sleep | Caffeine VS Coffee | Which Is Better For The Gym | Warnings And Side Effects | Disclaimer

When you’re exhausted but still have an entire day to get through what do you do? It seems almost instinctual to get some type of caffeine, but does the source matter? In this post, were comparing Caffeine Pills vs Coffee and which might be better for you! 

But before we get into the pros and cons of Caffeine Pills vs Coffee, let’s do a run through on caffeine.

caffeine banner

What is Caffeine?

Caffeine is a central nervous system stimulant of the methylxanthine class. It is the world’s most consumed psychoactive drug. It actually goes by a few names like Coffee extract, Tea extract, or 1, 3, 7-Trimethylxanthine. (1)

But unlike many other psychoactive substances, caffeine is legal and generally very safe. However, it is currently on WADA’s monitoring list. This means, while caffeine is not prohibited, WADA is monitoring it in case it becomes an anti-doping issue in the future. Keep in mind that the amount of caffeine you are allowed to consume as an athlete may vary per sport. (2)

Section Divider: How Does Caffeine Work

How Does Caffeine Work?

Caffeine is soluble in water and lipids (fats), and easily crosses the blood–brain barrier. When ingested, caffeine binds to adenosine receptors located in the central and peripheral nervous systems. After caffeine connects to these receptors, a blockage of adenosine forms which causes the sleep-promoting effects of adenosine to stop. This results in neurons speeding up instead of slowing down. (3

Because caffeine is easily absorbed in the body, about 99% of caffeine can be absorbed within 45 minutes from ingestion. In which, peak plasma concentration can occur anywhere from 15 and 120 minutes after oral ingestion. But, it can remain in the blood anywhere from 1.5 to 9.5 hours (depending on various factors) and has a half-life of about 5 hours in adults. (4)

Section Divider: How To Take Caffeine

How to Take Caffeine:

Caffeine dosages will and should vary. In the U.S. , the average adult consumes around 135-165mg of caffeine daily. However, if you’re not sure of your tolerance level to caffeine, you may want to start with lower dosages. Then, when you feel comfortable, you can increase your dosage. While the U.S. Food and Drug Administration (FDA) considers 400mg a safe amount of caffeine for healthy adults to consume daily, some individuals may be more sensitive to the effects of caffeine than others. So it’s important to assess your tolerance before taking large doses. (5)

Section Divider: Tolerance

Tolerance & Toxicity:

Too much of anything is too much and this can be especially true for caffeine. Caffeine toxicity can occur at intakes of 1.2 grams or more in a singular dosage. In which, toxicity can present with a range of symptoms, including, but not limited to (6):

  • Nervousness
  • Gastrointestinal Disturbances
  • Insomnia
  • Arrhythmia
  • Excitability
  • Inattentiveness
  • Restlessness

How Does Caffeine Tolerance Form?

As we mentioned previously, when caffeine binds to adenosine receptors, an adenosine blockage forms. And with regular consumption of caffeine, the body can respond with increasing the production of adenosine. This increases the chance of adenosine binding to the receptors instead of caffeine. The consequence of this is that the effects of caffeine are reduced and causes you to become tolerant. Because of this, it’s important to cycle off it every now and again. 

You may want to cut back if you’re reaching for a source of caffeine more than 4 times a day. (7)

Or if you’re experiencing side effects such as:

  • Migraine headache
  • Insomnia
  • Nervousness
  • Irritability
  • Restlessness
  • Frequent urination or inability to control urination
  • Stomach upset
  • Fast heartbeat
  • Muscle tremors

Side Effects With Withdrawal:

In addition to becoming tolerant, regular caffeine consumption can form an addition. When taking a break from regular caffeine consumption, you experience withdrawal symptom. These symptoms may include but are not limited to (6):

  • Headaches
  • Irritability
  • Nervousness
  • Nausea
  • Constipation
  • Muscular Tension

Symptoms of withdrawal usually appear about 12-24 hours after someone has stopped consuming caffeine. However, they can last for about one week. It is generally recommended to gradually decrease your caffeine intake to avoid symptoms. (6)

Section Divider: Caffeine Benefits

Caffeine Benefits & Effects:

Different ranges of dosages of caffeine can exert different effects. For example dosages from 40mg to 300mg may improve cognition by improving alertness, vigilance, attention, and reaction time. However, caffeine may also: (8,9,10,11)

  • Increase Lipolysis (Fat Burn)
  • Reduce Pain
  • Act As A Diuretic
  • Improve Memory
  • Boost Energy
  • Suppress Appetite

Caffeine INFO

Section Divider: How Does Caffeine Affect My Sleep

How Does Caffeine Affect My Sleep?

Melatonin is a key hormone in the sleep-wake cycle. The production and release of melatonin in the brain relates to light exposure. When you’re in dim-light, the production of melatonin increases and when you’re in bright-light, it is suppressed. Caffeine can suppress this hormone and thus delay the sleep-wake cycle.(12)

Because the effects of caffeine can last for several hours, it is often recommend to avoid caffeine intake for at least 6 hours prior to sleep. 

Section Divider: Caffeine Pills VS Coffee

Caffeine Pills VS Coffee:

Coffee is one of the most widely consumed beverages in the world and is also a major source of caffeine for most populations. One 8-ounce cup of brewed coffee contains about 95 mg of caffeine. Which means to stay within the FDA recommendation for safe caffeine consumption, you should aim for no more than 3-5 cups a day. And pregnant women are advised to aim for less than 200 mg of caffeine daily or about 2 cups of coffee. 

When deciding between coffee and direct caffeine pills, there are some factors you may want to consider. Coffee, for example, may be beneficial for reducing disease risk, including:

  • Type 2 Diabetes (13)
  • Liver Cancer (14)
  • Alzheimer’s Disease (15)
  • Parkinson’s Disease (16)
  • Promote Longevity (17)

Coffee also contains a decent amount of several vitamins and minerals. And is one of the biggest sources of antioxidants in the modern diet. (18)

Caffeine Pills Advantages:

  • The amount of caffeine in a caffeine pill is very easy to define.†
  • Caffeine pills will help you avoid the stained teeth.†
  • Caffeine pills average between $5-10 for as much as 100 capsules per bottle. If you don’t need a lot of caffeine to get through the day, this could last 100 days.†
  • Some find that using the pill opposed to coffee causes a less jittery and anxious feeling.†

 

Caffeine Pills Disadvantages:

  • It can be easier to overdo it with caffeine pills than it is to drink cup after cup of coffee.†

Coffee Advantages:

  • Many people enjoy the taste of coffee. Some prefer a beverage they can enjoy over a period of time rather than popping a pill.†
  • Coffee may have anti-cancer properties.†
  • May decrease the risk of diabetes and Parkinson’s disease in men.†

Coffee Disadvantages:

  • Unfiltered forms of coffee, such as espresso, contain an oil called terpene. This oil may increase cholesterol.†
  • Coffee can stain teeth.†
  • Coffee can be pricey, especially if your chose to go to a coffee shop for your daily fix.†

Section Divider: What factors affect the caffeine content in Coffee

What Factors Affect The Caffeine Content In Coffee?

Type Of Coffee Beans:

There are a varieties of coffee beans available, which may contain different amounts of caffeine.†


Roasting:

Lighter roasts have more caffeine than darker roasts. But the darker roasts have a deeper flavor.†


Type Of Coffee:

The caffeine content can vary significantly between:†

    • Regular brewed coffee
    • Espresso
    • Instant coffee
    • Decaf coffee

Caffeine by the numbers Coffee


Serving Size:

“One cup of coffee” can range anywhere from 30–700 ml (1–24oz), affecting the total caffeine content.†

Section Divider: Which Is Better For The Gym Caffeine Pills VS Coffee

Which Is Better For The Gym Caffeine Pills VS Coffee?

According to researchers in a 2005 study, coffee (and caffeine) may only benefit lower-body exercises. (19)

They concluded, coffee may be a better at performance aid, or as good as, for increasing work capacity as caffeine alone.

However, in a separate study from 2010, researchers indicate caffeine itself may be beneficial for sports performance, they concluded: (20)

  • “Caffeine is effective for enhancing various types of performance when consumed in low-to-moderate doses”
  • “Caffeine is beneficial for high-intensity exercise of prolonged duration. But the enhancement in performance is specific to conditioned athletes.”

Section Divider: Wrapping Up

Wrapping Up!

When it come to caffeine pills and coffee, it’s really about preference. Both sources of caffeine have advantages and disadvantages. At the end of the day, or beginning, the choice is yours.

This wraps up the end of our post on Caffeine Pills and Coffee. Thank you for reading and if you have any questions, need a recommendation, or have a topic you want us to cover in a future blog, let us know HERE!

Looking for more to read? Checkout some of our other blogs!

Section Divider: Warnings And Side Effects

Warnings And Side Effects:

For occasional use only. Caffeine is not advisable in cases of high blood pressure or pregnancy. Not intended as a substitute for sleep. The recommended dose of this product contains about as much caffeine as a large strong cup of coffee.

Limit the amount of caffeine containing medications, beverages (coffee, tea, colas) or foods (chocolate) as too much caffeine may cause nervousness, irritability, sleeplessness and occasionally, rapid heart rate. Do not use if you are pregnant or nursing.

Do not use if the safety seal is missing or broken. Store in a cool, dry place and keep out of direct sunlight. Keep out of reach of children. Not for use by individuals under the age of 18 years.

Allergen Warning: Produced in a facility that also handles Milk, Soy, Wheat, Egg, Peanuts, Tree Nuts, Fish and Shellfish products.

Section Divider: Disclaimer

Disclaimer:

†PLEASE NOTE: The intention of the information provided is for reference only. Furthermore, we are in no way providing medical advice or instruction. Instead, the information provided in this guide/blog is based on anecdotal information and available studies/reviews. While it is our goal to maintain and display accurate information, we can’t guarantee it represents the latest formulation of the product or information. Therefore, if you have any concerns, please visit the manufacturer’s website. Also, the information above is not a representation of our views at Same Day Supplements. Rather, these are the views and information provided by the manufacturers and users. The Food and Drug Administration has not evaluated these statements. Finally, the intention of these products is not to diagnose, treat, cure or prevent any disease or illness.

The post Caffeine Pills VS Coffee UPDATED 2022 appeared first on Supplement Reviews Blog.

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