The differences between synthetic and natural caffeine, its effect on your brain, and ways to maintain a healthy relationship with the substance
By Russell Byers
While caffeine in moderate amounts is known to promote alertness, cognitive function, and even athletic function, excessive consumption poses significant health risks. Caffeine comes in natural forms derived from coffee beans, tea leaves, cacao beans, guarana berries, and yerba mate leaves and is synthesized from urea and chloroacetic acid. Synthetic caffeine was first developed in the 1800s but gained popularity due to trade embargos put on Germany during the Second World War, which used it due to an inability to obtain the natural version. The synthetic version is produced in a much higher concentration, which is absorbed much faster by the body via the digestive system but, as a result, triggers a much sharper crash. Synthetic caffeine is commonly used in pre-packaged foods, soda, juice, gum, candy, and energy drinks. To avoid some of the adverse side effects of caffeine, it is better to avoid these products as a source of caffeine and rely on the naturally occurring versions.
Caffeine consumed in excessive amounts has long been associated with anxiety. Additional adverse effects of heightened caffeine intake include jitters, disrupted sleep patterns, irritability, and gastric distress. For those living with mood disorders, excess caffeine can cause increased levels of anxiety. A recent 2022 study by the General Hospital Psychiatry revealed that people who have panic disorders (PD) are some of the most vulnerable to negative consequences of caffeine, such as heightened anxiety and even triggering panic attacks. As for the link between caffeine and anxiety, one of the main functions of caffeine is blocking adenosine receptors. This blockage can result in increases in dopamine, which yields pleasure, satisfaction, and motivation; noradrenaline, which regulates the body’s fight-or-flight responses such as arousal, attention, cognitive functions, and stress reactions; and glutamate, which is responsible for memory cognition; and mood regulation. One of the most common concerns of caffeine consumers is withdrawal syndrome. In those who have a high habitual intake of caffeine, withdrawal syndrome can activate as soon as 12 hours after their last consumption of caffeine, regardless of whether or not they are using it to increase alertness.
A recommended process for mitigating the undesired effects of caffeine is paying close attention to the dosages consumed and the period between re-administration. The American Medical Association suggests consuming caffeine in small, frequent doses—clinicians’ approach to most medicines strongly supports their justification. Lowering the initial medication dosage for non-life-threatening conditions has been shown to benefit patients by reducing the potential for adverse effects, keeping patients engaged in determining the best dosage precisely, and small doses will still provide a desired placebo effect. According to the National Institute of Health, smaller doses are rationalized based on supporting evidence from clinical trials, clinical experience, and patient preference.
The ability to mitigate adverse effects has proven highly valuable in clinical trials, especially in terms of caffeine for its addictive qualities and the way we acquire a tolerance for its effects. In terms of clinical experiences, patients who are actively engaged with their dosages yield approaches tailored to the specific patient, which is beneficial for how patients respond to medicines differently than others (pharmacodynamics). Lastly, from an ethical standpoint, this method is preferred because patients can still benefit from the placebo effects of taking medications but are in control of their dosages.
Limiting one’s caffeine intake helps maintain a more efficient relationship with its desired effects while making it less likely that a dependent relationship will develop. A single cup, 8 ounces, of coffee can contain between 100 to 200 milligrams of caffeine. The Food and Drug Administration considers 400 milligrams of caffeine daily to be safe for consumption. Keeping your intake levels below or around this number ensures a healthy relationship with caffeine. It will deter the possibility of withdrawal syndrome or becoming reliant on caffeine, promoting a healthy mind.
