Caffeine tablets or coffee?

Caffeine tablets or coffee?

Be honest, what comes to your mind first when you are consumed by sudden fatigue in the middle of the day? Most of us instinctively reach for a dose of caffeine. But the question arises here - which source of caffeine is the best? Traditional coffee or increasingly popular tablets, which are especially successful among the sports population? In this article, you will learn whether in the case of caffeine, it is enough to follow personal preferences or draw on the conclusions of scientific research. 

 

BRIEFLY ABOUT CAFFEINE

Did you know that approximately 90% of the world's population consumes caffeine in at least one of its available forms? This makes it the most popular stimulant. Since we can find it in its natural form in various forms, especially in the seeds of coffee trees, cocoa beans or tea leaves, it is up to you whether you prefer price or quality. 

Caffeine, also chemically known as 1,3,7-trimethylxanthine, binds to a specific adenosine receptor in the body, but unlike adenosine itself, it does not slow down cell activity but, on the contrary, accelerates it. Nerve cells could surely say something about it, but the spectrum of effects of caffeine is undoubtedly wider. Let us mention at least the cerebral vessels, which contract by the action of caffeine, for which everyone, who at least has a headache from time to time, is certainly incredibly grateful [1].


EFFECTS OF CAFFEINE (+ pros - cons)

+ strengthens memory

+ increases attention and gives a feeling of energy

+ reinforces mental functions

+ boosts dopamine production

+ rises appetite

- has diuretic effects

- reduces the coordination of movements

- causes insomnia

- triggers headache, nervousness and irritability

 

Long-term use of caffeine can lead to anxiety, irritability, fast heartbeat, sleep deprivation [2]. Although, of course, long-term use of caffeine leads to a gradual tolerance to its effects, as with any other addictive substance. Therefore, if for some reason you omit your regular coffee, you may experience one or more of the following symptoms, but they disappear spontaneously after 12-24 hours:

  • headache
  • irritability
  • nervousness
  • nausea
  • constipation
  • increased tension until the muscles shake


Caffeine has also a considerable effect on sleep, so it stifles the production of melatonin, a key hormone that plays an important role in controlling so-called circadian rhythms, the processes accountable for alternating waking and sleeping states [3]. Melatonin production increases especially at night, i.e. at a time when the supply of daylight is limited to none. The effect of caffeine appears after about 25-45 minutes and lasts for several hours. It takes 6-8 hours for its stimulating effect to be halved.


CAFFEINE TABLETS VS. COFFEE

Natural coffee is acidic, so it irritates the digestive tract and speeds up the heart. In the case of caffeine tablets, this negative effect is eliminated. Another advantage of tablets is that they represent an effective way of supplying energy to the body for people who do not like coffee. At the same time, however, it should be added that regardless of its source, caffeine can induce gastroesophageal reflux in susceptible individuals, also known to the general public as "heartburn" and, of course, increases urine output, as it is itself a strong diuretic. 


CAFFEINE TABLETS

+ when taking tablets, it is easier to monitor how much caffeine we supply to the body

+ do not lead to yellowing of teeth

+ a pack of 100 tablets costs an average of 5 euros, and if you don't need gigantic doses of caffeine a day, you can get an annual supply of caffeine at the price of 1 or 2 large drinks at Starbucks

- an inexperienced user can more easily overdose on caffeine when consuming a large number of tablets compared to if he should take it in a coffee drink


COFFEE

+ unlike tablets, it has an unmistakable taste, which makes it popular with consumers

+ has antitumor effects

+ reduces the risk of diabetes or Parkinson's disease

- unfiltered forms of coffee (such as espresso) contain terpenes that increase blood cholesterol levels

- leads to yellowing of teeth

- if you like coffee from a café, the cost of consuming it is disproportionately higher than in the case of tablets

 

WHICH FORM OF CAFFEINE IS BEST BEFORE WORKOUT?

Well, finding a clear-cut answer is more than difficult. On the one hand, we have studies that claim that consuming coffee before exercise increases performance to a greater extent than tablets [4]. On the other hand, other studies prefer tablets, both for mild to moderate intensity physical activities and for high intensity activities [5]. Therefore, whether you choose one source or the other, it is only up to you and your personal preferences.

  

SOURCES

  1. Temple, Jennifer L et al. “The Safety of Ingested Caffeine: A Comprehensive Review.” Frontiers in psychiatry vol. 8 80. 26 May. 2017, doi:10.3389/fpsyt.2017.00080

  2. Cappelletti, Simone et al. “Caffeine: cognitive and physical performance enhancer or psychoactive drug?.” Current neuropharmacology vol. 13,1 (2015): 71-88. doi:10.2174/1570159X13666141210215655

  3. Burke, Tina M et al. “Effects of caffeine on the human circadian clock in vivo and in vitro.” Science translational medicine vol. 7,305 (2015): 305ra146. doi:10.1126/scitranslmed.aac5125

  4. Richardson, DL et al. “Effect of Coffee and Caffeine Ingestion on Resistance Exercise Performance.” Journal of Strength Condition Research vol. 10, 30 (2016). doi: 10.1519

  5. Goldstein, E.R., Ziegenfuss, T., Kalman, D. et al. International society of sports nutrition position stand: caffeine and performance. J Int Soc Sports Nutr 7, 5 (2010). https://doi.org/10.1186/1550-2783-7-5