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Is caffeine all that good?

July 21st, 2005

Coffee, tea, coke, energy drinks and chocolate — all contain caffeine, a naturally occurring alkaloid found in something like a hundred plants that stimulates the nervous system.

Caffeine acts to increase the level of circulating fatty acids and can even be an effective mood moderator, says dietician Cindy Chin. And it’s effective in heightening alertness and mental performance.

Sportsmen looking to boost their performance may also benefit, says Chin — although large doses are banned in some competitive sports.

However, the negative effects far outweigh the benefits. “Caffeine increases restlessness, anxiety and heart rate, and you become more on edge.”

Nicus (Nutritional Information Centre) dietician and manager Irene Labuschagne says caffeine is addictive. “Too much caffeine may cause tremors, sweating, palpitations, rapid breathing and sleeplessness and may also induce migraine attacks in some people. Sudden withdrawal should be avoided, since this can cause severe headaches, irritability and lethargy.”

Professor Karen Charlton, Head of Nutrition and Dietetics at the University of Cape Town, suggests a simple way to check if you are a caffeine addict or not.

“One way to tell if someone ‘needs’ that cup of coffee or bottle of Coke is to take it away from them for a day or two and then see if any of the unpleasant side-effects occur,” she says.

But despite this, it has never been linked to the onset of heart attacks or cancer, although it would still be an idea to limit your intake of caffeine should you experience heart irregularities.

Death from coffee is practically impossible as the lethal dose hangs in the region of 10g. “This is the same as drinking 80 to 100 cups of coffee in rapid succession — not an easy thing to do,” says Charlton. The onset of vomiting, however, is likely to detract anyone from actually dying from coffee.

Still need the boost — what do you try?

# Cut down
“All things considered it seems most sensible to limit caffeine consumption to the equivalent of one cup of brewed or two cups of instant coffee per day,” recommends Labuschagne.

# Switch to decaffeinated
Struggle going to sleep? Try cutting out coffee or switching to decaf, which contains around 35 times less caffeine than ordinary filter coffee.

# DMAE (dimethylaminoethanol) a naturally occurring so-called smart drug produced in tablet and liquid form and commonly found in fish may be your answer. Those who have taken it have reported that they’ve felt more alert, productive and energetic and are even able to reduce their hours of sleep. Though not a registered drug, DMAE can be found in health shops.

# Ginseng
According to Gerard Kerschbaumer of herbal remedy suppliers Flora Force, Siberian Ginseng, which dates back 2000 years, helps combat stress and revitalises you without the letdown that comes with caffeinated products. However, he says Ginseng is not recommended for those with high blood pressure.

Chin on the other hand is sceptical when it comes to herbal alternatives for caffeine. “From a down the line medical perspective there is still no clarity due to lack of adequate monitoring for safety and efficacy. Each could have very different concentrations, even undeclared ingredients, and because one is more expensive than the other doesn’t make them necessarily better.”

What about Guarana?

Professor Charlton expresses caution against its use. “Guarana is marketed as a natural and safe herbal product, but there are worries among medical professionals of its potential dangers, if taken in high doses. It is not to be confused with a vitamin supplement.”

Charlton says guarana affects the body in a similar way to caffeine when taken in large amounts, and that people with heart problems and high blood pressure should avoid guarana.

# Eat right
Chin says low energy levels are usually caused by poor diet and stress. “The best way to improve you energy levels is to eat regular meals, especially breakfast.”

# Detox programme
Florrie Kershbaumer, a registered Cape Town homeopath, recommends a two-week detox rebalancing programme if you are continually exhausted even after taking coffee as an upper.

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