Is caffeine bad for you? The truth behind your coffee fix

Caffeine is a daily essential for many of us, but beyond the initial buzz it gives, what do you really know about it? Here, we’re spilling the beans on all things caffeine, including how it works, how it affects you and some easy tips to manage your consumption.

Yep, you read that right, but don’t be alarmed. It’s a naturally occurring chemical compound found in the fruit, leaves and beans of certain plants like coffee beans, tea leaves (green, black, white and oolong), cacao beans (the base for chocolate), guarana, yerba mate and kola nuts.²

In our day-to-day lives, it can be found in all sorts of drinks and food items, including coffee and tea, fizzy drinks, energy drinks and chocolate.² It can also be found in energy supplements and some medications, such as cold and flu remedies.²

But when you consume something that has caffeine in it, your liver breaks it down to release stimulating chemicals, which are quickly absorbed into your bloodstream.^3,4

The caffeine then blocks adenosine from doing its job, by binding to adenosine receptors in the brain.⁵ If less adenosine can bind to these receptors, your brain doesn’t get the ‘tired’ signal as strongly, often leaving you feeling a bit more alert, focused and awake.⁶

Ongoing research continues to explore the role of caffeine. While current findings are still limited, emerging evidence suggests some potential benefits including:

But how much caffeine is in coffee? And what about other drinks or foods containing caffeine?

While each product will vary in their caffeine strengths, here’s a quick guide to help you keep track:¹⁸

Keep in mind too that although ‘decaffeinated’ versions of most drinks are available, most may still contain small amounts of caffeine.¹⁹ Plus, it’s important to remember that everyone reacts differently to caffeine, whether it’s thanks to genetics, how fast your body can break it down or other personal characteristics.

If you’re pregnant or breastfeeding, it’s advised by the NHS that you limit your caffeine intake to a maximum of 200mg a day, as regularly drinking more than this may increase your risk of pregnancy complications.²⁰ However, it’s still generally advised to avoid caffeine during pregnancy.²¹

If you’re worried about how caffeine may interact with any medications or affect a medical condition, we recommend speaking to your GP for personalised advice. 

Looking to add a little pep in your step? Check out our guide to avoiding an afternoon energy slump, or discover some surprising causes of low energy and find ways to keep those unwanted yawns at bay.