Kofeīna Blakusparādības: 17 Iespējamie Veidi, Kā Kofeīna Pārpalikums Var Kaitēt

2024 Autors: Cecilia Ryder | [email protected]. Pēdējoreiz modificēts: 2023-12-17 14:21

Kofeīns tiek patērēts visā pasaulē, pateicoties tā stimulējošajām īpašībām. Tomēr šķiet, ka kofeīna (īpaši kafijas) pārmērīga lietošana nodara lielāku kaitējumu. Pētījumi rāda, ka kofeīns atsevišķiem indivīdiem var izraisīt trauksmi un miega traucējumus (1).

Kofeīns var izraisīt atkarību un dažreiz var izraisīt nelabvēlīgu iedarbību pat devās, kuras uzskata par drošām. Šajā amatā mēs esam uzskaitījuši visbiežāk sastopamās blakusparādības, kas saistītas ar pārāk daudz kofeīna. Jāapzinās, pirms satverat nākamo kausu.

Satura rādītājs

• Kofeīns - īsi
• Kā kofeīns ietekmē mūsu ķermeni?
• Kofeīna blakusparādības
• Kofeīna atcelšanas simptomi
• Ieteicamā kofeīna deva

Kofeīns - īsi

Kofeīns ir labi pazīstams kā tūlītējas enerģijas pastiprinātājs. Tas palīdz cilvēkiem cīnīties ar miegainību. Tomēr ir daudz strīdu par tā devu un efektivitāti.

Kofeīns, zinātniski pazīstams kā metilteobromīns, ir alkaloīds. Šī dabiskā viela ir sastopama daudzos augos, ieskaitot kafijas pupiņas, tēju, kolas riekstus un kakao pākstis. Šis alkaloīds ir svarīga komerciālās platformas sastāvdaļa, un tā mākslīgo formu plaši izmanto farmācijas zāļu, dzērienu, šokolādes un kafijas uzlējumu ražošanā.

Saskaņā ar pētījumiem kofeīns ir visplašāk patērētais psihostimulants pasaulē (2). Tas parāda, kā tas, iespējams, arī tiks pārmērīgi patērēts.

Kā kofeīns ietekmē mūsu ķermeni?

Tā kā kofeīns ir ūdenī šķīstošs, tas viegli uzsūcas mūsu sistēmā. Tas ātri nonāk mūsu asinsritē, sākot no kuņģa līdz smadzenēm. Vai tam ir kādas blakusparādības? Lasiet tālāk, lai uzzinātu.

Kofeīna blakusparādības

1. Var izraisīt trauksmes uzbrukumus
2. Var izraisīt kuņģa darbības traucējumus
3. Var izraisīt bezmiegu
4. Var izraisīt spontāno abortu
5. Var paaugstināt asinsspiediena līmeni
6. Var izraisīt menstruācijas problēmas
7. Var palielināt urīna nesaturēšanas risku
8. Var izraisīt svara pieaugumu
9. Var izraisīt halucinācijas
10. Var palielināt osteoporozes iespējas
11. Var traucēt estrogēnu ražošanu
12. Var palielināt krūts audu cistu iespējamību
13. Var nederēt personām ar 2. tipa cukura diabētu
14. Var kavēt kolagēna ražošanu ādā
15. Maijs var traucēt dzirdes zuduma atgūšanu
16. Var izraisīt pūtītes
17. Var izraisīt alerģiju

Tā kā kofeīns izraisa atkarību, tas rada lielu risku, it īpaši pusaudžu un pieaugušo vidū. Plaši pieredzētās kofeīna blakusparādības ir dehidratācija, pārmērīga urīna ražošana, kas izraisa dehidratāciju, kuņģa darbības traucējumi, slikta dūša, paaugstināts asinsspiediens, depresija, nemiers, palielināta sirdsdarbība, kas izraisa nāvi, aptaukošanās, palielināts ķermeņa svars un drudzis.

Lasiet tālāk, lai iegūtu detalizētu priekšstatu par kofeīna blakusparādībām:

1. Var izraisīt trauksmi

Pārmērīga kofeīna uzņemšana var izraisīt nopietnu trauksmi. Pētījumi, kas veikti ar vidusskolas vecuma bērniem, parādīja, ka liela kofeīna uzņemšana varētu būt saistīta ar trauksmes un stresa sajūtu (3).

Ir zināms, ka cilvēks ar trauksmi pat normālos apstākļos piedzīvo nervozitāti un nemieru. Kofeīns pasliktina šādus apstākļus (3). Tādēļ vajadzētu būt ļoti piesardzīgiem, ja viņiem rodas šie simptomi.

Profilakses metode

Cilvēkiem ar trauksmes traucējumiem pirms kofeīna izvēles jākonsultējas ar ārstiem. Tas var izslēgt zāļu mijiedarbības iespējas.

2. Var izraisīt kuņģa darbības traucējumus

Kofeīnā esošās skābes stimulē kuņģi ražot vairāk skābes. Kofeīns (kafija), šķiet, veicina gastroezofageālā refluksa veidošanos (4). Anekdotiski pierādījumi liecina, ka pārāk daudz kofeīna var izraisīt kuņģa darbības traucējumus, piemēram, sliktu dūšu, krampjus, caureju un vēdera uzpūšanos.

Profilakses metode

Ja jums ir vājš kuņģis, ierobežojiet dienas kofeīna devu līdz divām tasītēm (maksimāli).

3. Var izraisīt bezmiegu

Bezmiegs ir miega traucējums, kurā cilvēkam ir grūti aizmigt vai aizmigt. Tas ir abstinences simptoms, kas tiek kombinēts ar citām fiziskām problēmām, piemēram, paaugstinātu nogurumu un galvassāpēm. Šī ir izplatīta zīme starp tiem, kuri patērē daudz kofeīna.

Šādi cilvēki piedzīvotu bezmiegu un aizkaitināmību, ja viņi atteiktos no kofeīna. Lai gan daži pētījumi neatrada būtiskas sekas, kofeīna uzņemšana tieši pirms gulētiešanas ir saistīta ar bezmiegu (5).

Profilakses metode

Vieglākais veids, kā novērst bezmiegu, ir izvairīšanās no kofeīna pirms gulētiešanas. Var palīdzēt arī tasīšu skaita samazināšana dienā.

4. Var izraisīt spontāno abortu

Grūtniecēm ar kofeīnu ir jābūt īpaši piesardzīgām, jo pārmērīga uzņemšana var izraisīt spontāno abortu un citas komplikācijas pirms dzemdībām (6).

Kofeīns ir ūdenī šķīstošs un caur asinsriti viegli šķērso placentu. Tā kā tas ir stimulants, tas var strauji palielināt augļa sirdsdarbības ātrumu un metabolismu. Viena no pārāk daudz kofeīna blakusparādībām ietver augļa aizkavētu augšanu (7).

Zīdīšanas periodā mātēm nevajadzētu patērēt vairāk kā divas tases kafijas dienā, jo tā tieši ietekmē bērnu, izraisot fizisku aizkaitināmību. Tas var ietekmēt arī dzelzs stāvokli zīdainī (8).

Profilakses metode

Pirms izlemjat regulāri lietot kofeīnu, konsultējieties ar ģimenes ārstu. Nekādos apstākļos topošajām mātēm dienā nevajadzētu lietot vairāk par 200 mg kofeīna.

5. Var paaugstināt asinsspiediena līmeni

Cilvēkiem, kuriem ir hipertensija, vajadzētu būt piesardzīgiem attiecībā uz ikdienā patērēto kofeīna daudzumu.

Caffeine is known to spike your blood pressure for a short time (9). While there are no long-term effects of caffeine, some believe it may worsen the condition in people with irregular heart rhythms. On the other hand, certain studies state that the intake of coffee is not linked to hypertension (10). Hence, more research is needed to establish a connection.

Caffeine is also associated with a heart attack in young adults. According to a study, young adults with mild hypertension who consume more than four cups of coffee in a day are four times more vulnerable to heart attack than those who consume two cups or less (11).

Prevention Method

If you have hypertension or cardiovascular problems, it is better to seek a medical opinion before including caffeine in your daily routine.

6. May Induce Menstrual Problems

While a hot cup of coffee feels great during those days, excessive intake of caffeine can meddle with your menstrual cycle. It can cause period delays, excessive flow, and prolonged cramps.

Caffeine also increases the chance of vasomotor in menopausal women.

According to a study published in The Journal of The North American Menopause Society, menopausal women who are dependent on caffeine have a greater chance of displaying vasomotor symptoms (12).

Prevention Method

Quantity is key. You should always measure what you consume, whether it is caffeine or not. Consulting a doctor is also an important step, especially if you have menstrual problems.

7. May Increase The Risk Of Urinary Incontinence

Caffeine increases the chances of urinary incontinence in women (13). It is a bladder disorder in which the person loses control of the bladder. It results in the sudden leakage of urine whenever the person laughs, coughs, or sneezes.

Prevention Method

Avoid consuming more than two cups of caffeine in a day.

8. Might Cause Weight Gain

Caffeine may induce stress. Animal studies show that stress can lead to obesity (14). However, there is no direct research stating that caffeine can lead to weight gain and long-term obesity.

Some believe that caffeine brings up the levels of stress hormones, which results in increased hunger pangs. This is not proven by research, though.

Prevention Method

Coffee is great. But making it a habit can add extra kilos to your body. Make it a point to have no more than two-three cups of caffeine in a day, and that includes coffee, cola, chocolate, and tea.

9. May Cause Hallucinations

It is true that caffeine can make you high. If you go overboard, you may experience confusion and hallucinations. These effects were more pronounced in those taking more than seven cups of coffee (more than 300 mg of caffeine in a day) (15). In some cases, this has even led to death due to convulsions (16).

Prevention Method

If you feel you are getting addicted to caffeine, start cutting down your daily consumption slowly.

10. May Increase The Chances Of Osteoporosis

Consuming caffeine in large quantities may also increase the risk of osteoporosis. This effect was found to be true in elderly women, whose calcium performance was already impaired (17). It interferes with the absorption of calcium, resulting in bone thinning (osteoporosis), especially in older women whose intake of calcium is below the recommended intake (18).

Overconsumption of caffeine may also cause achy muscles and twitches, though more research is needed to understand this aspect.

Prevention Method

Avoid caffeine if you have calcium deficiency, as it may worsen the condition.

11. May Interfere With Estrogen Production

Caffeine is known to interfere with estrogen production and metabolism. While it increased estrogen production in Asians, it decreased the levels in white females (19).

Some believe that caffeine can reduce a woman’s chances of getting pregnant (the higher the caffeine dependency, the greater the risk), though this has not been proven.

It also is believed that caffeine can have strong effects that may complicate pregnancy. Since research is lacking, we suggest that women who look forward to conceiving consult their doctor before taking caffeine.

Prevention Method

Consult your doctor for the recommended safe dosage of caffeine.

12. Can Increase The Chance Of Breast Tissue Cysts

According to a published study, women who consume more than 500 mg of caffeine per day have twice more chances of developing breast tissue cysts than those who take 31-250 mg of caffeine (20).

Prevention Method

Limit your caffeine intake.

13. May Not Be Good For Individuals With Type 2 Diabetes

If you have type 2 diabetes, you may want to consider limiting your caffeine intake. It may impair glucose metabolism, increasing the risk of diabetes complications (21).

Prevention Method

Consult your physician and get your daily caffeine limit defined.

14. Can Inhibit Collagen Production In The Skin

Caffeine was found to reduce collagen production in human skin (22).

Prevention Method

This problem could be easily prevented by limiting your caffeine dose.

15. May Impair Hearing Loss Recovery

According to a study conducted on guinea pigs, caffeine may also delay the recovery rate of noise-induced hearing loss (23). The same correlation is believed to be observed in humans as well.

Prevention Method

The ideal solution is not to consume more than 400 mg of caffeine in a day.

Insufficient Evidence For The Following

16. May Trigger Acne

Having numerous cups of coffee in a day can also cause acne. Caffeine magnifies the body’s stress levels by boosting stress hormones, which is one of the main reasons for breakouts. Caffeine can also throw your body off balance, causing stress and eventually breakouts.

Prevention Method

If you love your skin and are quite vulnerable to acne breakouts, limit your caffeine intake.

17. May Cause Allergies

Caffeine allergy is highly uncommon, but some people might develop oversensitivity to it. This may cause allergic symptoms, like rashes, hives, and pain.

Prevention Method

If you experience such reactions, it is better to quit caffeine. Seek a doctor’s advice if the problem persists.

Some of the side effects could be quite uncomfortable. But does this mean you need totally abstain from caffeine? Well, doing that too early may lead to caffeine withdrawal, especially if you are used to consuming caffeine on a regular basis.

Symptoms Of Caffeine Withdrawal

According to research, more than 68 million Americans are caffeine-dependent.

But why do we get addicted to caffeine?

Caffeine is a smart drug. It suppresses adenosine, a chemical produced by the brain that relaxes our body. It leads to a tense surge of energy in our system. This, in turn, forces our brain to demand increased levels of caffeine to stimulate the same reaction. Thus, caffeine dependency is created. These are the caffeine side effects on the brain.

People who try to get off caffeine experience a lot of withdrawal symptoms. These symptoms are generally mild but can also be fatal for those who are highly accustomed to caffeine.

The general short-term withdrawal symptoms include (24):

• Headache
• Nausea
• Irritability
• Vomiting
• Grogginess
• Lethargy
• Muscle pain
• Depression
• Lack of concentration

Recommended Dosage Of Caffeine

Caffeine, with its taste and neuropsychiatric effects, has claimed a prominent place in our lives. Whether it is in chocolates or your morning beverage, it is almost impossible to avoid it. But there’s an important question we need to consider – how much of caffeine is too much?

Caffeine is a drug. Just like other allopathic drugs, caffeine can also affect people differently. Always remember that any pre-existing medical condition can add to the negative effects of caffeine. Thus, knowing our body condition, medical history, and daily intake is important. In fact, half the troubles associated with this drug can be diminished by keeping a tab on the quantity consumed daily.

What is the safe limit for caffeine?

A healthy adult can consume up to 400 mg (about 4 cups of coffee, or 10 cans of aerated caffeinated drinks) of caffeine daily without worrying about the side effects (24). However, this upper limit is highly dependent on your present health condition and other medications you are on.

Children under the age of five should avoid caffeine. Teenagers and young adults should not go for more than 100 mg of caffeine daily.

Conclusion

Though caffeine is generally considered safe for most people, too much of it can cause harm. It is important you stick to just a cup or two of coffee a day. However, pregnant and breastfeeding women are recommended to avoid caffeine.

If you are on any medications or have any specific health condition, we suggest you speak to your health care provider before you start consuming caffeine.

Expert’s Answers For Readers’ Questions

Does caffeine cause dehydration and dry mouths?

Caffeine is a natural diuretic. Some theories suggest that caffeine causes too much fluid to leave the system, resulting in dehydration and a dry mouth. Some also believe that having caffeine is not a good idea while working out as it can cause excessive dehydration. However, research is limited.

In fact, one study states that there could be no link between caffeine intake and dehydration or dry mouth (25).

Does caffeine increase the risk of gout?

Research is limited here. Conversely, some research suggests that long-term caffeine intake may reduce the risk of gout (26). To be on the safe side, if you have gout, please consult your doctor before consuming caffeine.

What are the different ways to reduce caffeine intake?

One should never quit caffeine abruptly. It may lead to severe withdrawal symptoms, especially if you are habituated to caffeine.

A better solution is to go for a step-by-step reduction method. Begin by cutting down on the number of cups you take in a day. Continue this for a few months until you are sure you won’t cheat. Then, start replacing this high-caffeine beverage with something healthier, like green or white tea and organic fruit juice. Keep your physician in the loop at all times.

Can we take supplements along with caffeine?

You are allowed to take certain supplements along with caffeine, especially those that are known to help cleanse the colon, stimulate digestive enzymes, and rehydrate cells. However, one must avoid herbs and supplements that are known to increase the risk of bleeding. Do consult your doctor before going for drugs and supplements as your medical history may aggravate the problem.

How much caffeine is found in chocolates and beverages?

Coffee is known to contain the maximum amount of caffeine. The quantity of caffeine, however, is highly dependent on the brewing method, the strength of the brew, type of coffee bean, and the cup size. A typical 250 ml cup of black coffee contains about 85 mg of caffeine. A single espresso shot has about 63 mg caffeine, while one cup of decaf coffee contains about 3 mg caffeine.

On the other hand, an 8-ounce can of red bull contains about 78-80 mg of caffeine. A cup of green tea is known to contain 20-45 mg of caffeine. Cola contains about 30-48 mg of caffeine per can.

Like coffee, the caffeine content in chocolates is also highly dependent on its type. A bar of milk chocolate contains about 1.4 mg of caffeine, which can go as high as 70 mg for a typical dark chocolate bar.

25 sources

Stylecraze ir stingras vadlīnijas par ieguvi, un tā paļaujas uz recenzētiem pētījumiem, akadēmiskām pētniecības iestādēm un ārstu asociācijām. Mēs izvairāmies no terciārās atsauces. Lasot mūsu redakcijas politiku, varat uzzināt vairāk par to, kā mēs nodrošinām, ka mūsu saturs ir precīzs un aktuāls.

• Kofeīns un centrālā nervu sistēma: darbības mehānismi, bioķīmiskā, vielmaiņas un psihostimulējošā iedarbība, Brain Research Reviews, ASV Nacionālā medicīnas bibliotēka, Nacionālie veselības institūti.

  www.ncbi.nlm.nih.gov/pubmed/1356551

• Kofeīns uzturā: patēriņš valsts līmenī un vadlīnijas, barības vielas, ASV Nacionālā medicīnas bibliotēka, Nacionālie veselības institūti.

  www.ncbi.nlm.nih.gov/pmc/articles/PMC6266969/

• Caffeine consumption and self-assessed stress, anxiety, and depression in secondary school children, Journal of Psychopharmacology, US National Library of Medicine, National Institutes of Health.

  www.ncbi.nlm.nih.gov/pmc/articles/PMC4668773/

• Coffee and gastrointestinal function: facts and fiction. A review, Scandinavian journal of gastroenterology, US National Library of Medicine, National Institutes of Health.

  www.ncbi.nlm.nih.gov/pubmed/10499460

• A Study of Caffeine Consumption and Symptoms: Indigestion, Palpitations, Tremor, Headache and Insomnia, International Journal of Epidemiology, US National Library of Medicine, National Institutes of Health.

  watermark.silverchair.com/14-2-239.pdf?token=AQECAHi208BE49Ooan9kkhW_Ercy7Dm3ZL_9Cf3qfKAc485ysgAAAm4wggJqBgkqhkiG9w0BBwagggJbMIICVwIBADCCAlAGCSqGSIb3DQEHATAeBglghkgBZQMEAS4wEQQMW-Kp_NVwxXt_BtCFAgEQgIICIRp371sJVr1s33Bqq95II4hDxzp3Xt732Rv-nAng6F9tj5CPi9YZYR_-epzPEVLrPuYGpICRUWj68c9299BZdu-M0s1u9eI0EiCS0lPhXThGbn0vRHpwtEmaEO2Ea0ZXzuRU_6pEk6yds1-9SebtRUtbizKxIQZYMTyqre6sVmOfbSdyrx0uJY_H0MTx63YfWE4hrcAIaj47qWvuRUAOfKkd1-gjPwzy1IXqxkPp_B19UI98uHNvTZbTgp5cjZDeThkqdd6flgJcYIvQBq2TCXamnMuAzgNBtMFdMiSzTLtTFfhDv7cEJTIgdZv6Jt6ME7osihRPlo7P1FLDnH-McaSboF9bz05nygSAXEWRDyqCku6_XujSfb_iMgfbr9GQzs3s7rV4RvbnHKW7xzPGUEGV0a3KmP3By5Zskibq5BvWWW9eQfPAXwcOxDFwAPZKvVpgVJwdfK3UpYKTGDcM_qIbUAlw6bcpn2Z7TMlcpKm9YhEeGym4_ryG42Ut4XRmxULXy9NpJ7vDXoKDhlkKIkzd2xEO5oMFCCe-yDNWOSHR2y5NxSg02ETmgoR32GW8deCKiaV2vcsG33kr-pjlSmw2nihvlD8APSFsqXbe64JqgqXdXckWH0-5-zPS6i1LSed_aa6u71F18CKruvdBQ8l4uEld2gys8i6azft4sOu5WdX0XKUiTDtfvhjNxUsouUFYfaYtNKqFjXL3LQPUpBdX

• Couples’ pre-pregnancy caffeine consumption linked to miscarriage risk, National Institutes of Health.

  www.nih.gov/news-events/news-releases/couples-pre-pregnancy-caffeine-consumption-linked-miscarriage-risk

• Maternal caffeine intake during pregnancy and risk of fetal growth restriction: a large prospective observational study, BMJ, US National Library of Medicine, National Institutes of Health.

  www.ncbi.nlm.nih.gov/pmc/articles/PMC2577203/

• Infant Outcomes, Nutrition During Lactation, National Center for Biotechnology Information.

  www.ncbi.nlm.nih.gov/books/NBK235581/

• Are You Wrong About Your Blood Pressure?, Centers for Disease Control and Prevention.

  www.cdc.gov/features/blood-pressure-tips/index.html

• Habitual coffee consumption and blood pressure: an epidemiological perspective, Vascular Health and Risk Management, US National Library of Medicine, National Institutes of Health.

  www.ncbi.nlm.nih.gov/pubmed/19183744

• Coffee linked with increased cardiovascular risk in young adults with mild hypertension, European Society of Cardiology.

  www.escardio.org/The-ESC/Press-Office/Press-releases/Coffee-linked-with-increased-cardiovascular-risk-in-young-adults-with-mild-hypertension

• Menopause and Hormone Replacement, National Center for Biotechnology Information.

  www.ncbi.nlm.nih.gov/books/NBK279050/

• CAFFEINE AND URINARY INCONTINENCE IN US WOMEN, International urogynecology journal, US National Library of Medicine, National Institutes of Health.

  www.ncbi.nlm.nih.gov/pmc/articles/PMC3505252/

• Effects of Chronic Social Stress on Obesity, Current obesity reports, US National Library of Medicine, National Institutes of Health.

  www.ncbi.nlm.nih.gov/pmc/articles/PMC3428710/

• Energy Drinks and the Neurophysiological Impact of Caffeine, Frontiers in Neuroscience, US National Library of Medicine, National Institutes of Health.

  www.ncbi.nlm.nih.gov/pmc/articles/PMC3198027/

• Fatal caffeine overdose: two case reports, Forensic Science International, US National Library of Medicine, National Institutes of Health.

  www.ncbi.nlm.nih.gov/pubmed/15935584

• Is caffeine consumption a risk factor for osteoporosis?, Journal of Bone and Mineral Research, US National Library of Medicine, National Institutes of Health.

  www.ncbi.nlm.nih.gov/pubmed/1609631

• Caffeine, urinary calcium, calcium metabolism and bone, The Journal of Nutrition, US National Library of Medicine, National Institutes of Health.

  www.ncbi.nlm.nih.gov/pubmed/8360789

• NIH Study shows caffeine consumption linked to estrogen changes, National Institutes of Health.

  www.nih.gov/news-events/news-releases/nih-study-shows-caffeine-consumption-linked-estrogen-changes

• Caffeine consumption and fibrocystic breast disease: a case-control epidemiologic study, Journal of the National Cancer Institute, US National Library of Medicine, National Institutes of Health.

  www.ncbi.nlm.nih.gov/pubmed/6585579

• Caffeine Impairs Glucose Metabolism in Type 2 Diabetes, American Diabetes Association.

  care.diabetesjournals.org/content/27/8/2047

• Influence of caffeine and hyaluronic acid on collagen biosynthesis in human skin fibroblasts, Drug Design, Development and Therapy, US National Library of Medicine, National Institutes of Health.

  www.ncbi.nlm.nih.gov/pmc/articles/PMC4206198/

• Association of Caffeine and Hearing Recovery After Acoustic Overstimulation Events in a Guinea Pig Model, JAMA Network.

  jamanetwork.com/journals/jamaotolaryngology/fullarticle/2498969

• Caffeine Withdrawal, National Center for Biotechnology Information.

  www.ncbi.nlm.nih.gov/books/NBK430790/

• Caffeine ingestion and fluid balance: a review, Journal of Human Nutrition and Dietetics, US National Library of Medicine, National Institutes of Health.

  www.ncbi.nlm.nih.gov/pubmed/19774754