Vedľajšie účinky Na Kofeín: 17 Možných Spôsobov, Ako Môže Nadbytok Kofeínu Poškodiť

2024 Autor: Cecilia Ryder | [email protected]. Naposledy zmenené: 2023-12-17 14:22

Kofeín sa spotrebuje po celom svete pre svoje stimulačné vlastnosti. Zdá sa však, že nadmerný príjem kofeínu (najmä kávy) viac škodí. Štúdie ukazujú, že kofeín môže u niektorých jedincov vyvolať úzkosť a poruchy spánku (1).

Kofeín môže byť návykový a niekedy môže mať nepriaznivé účinky aj v dávkach považovaných za bezpečné. V tomto príspevku sme vymenovali najbežnejšie vedľajšie účinky nadmerného množstva kofeínu. Uvedomte si to skôr, ako chytíte ďalší pohár.

Obsah

• Kofeín - stručný
• Ako ovplyvňuje kofeín naše telo?
• Vedľajšie účinky kofeínu
• Príznaky stiahnutia kofeínu
• Odporúčané dávkovanie kofeínu

Kofeín - stručný

Kofeín je dobre známy ako okamžitý posilňovač energie. Pomáha ľuďom bojovať proti ospalosti. Napriek tomu je okolo jeho dávkovania a účinnosti veľa kontroverzií.

Kofeín, vedecky známy ako metyl teobromín, je alkaloid. Táto prírodná látka sa nachádza v mnohých rastlinách, vrátane kávových zŕn, čaju, kola orechov a kakaových strukov. Tento alkaloid je dôležitou súčasťou komerčnej platformy a jeho umelá forma sa široko používa pri výrobe farmaceutických liekov, nápojov, čokolád a kávových nálevov.

Podľa štúdií je kofeín najviac konzumovaným psychostimulantom na svete (2). To ukazuje, ako je pravdepodobné, že bude nadmerne spotrebované.

Ako ovplyvňuje kofeín naše telo?

Pretože je kofeín rozpustný vo vode, ľahko sa vstrebáva v našom systéme. Do našej krvi sa dostane za chvíľu, počnúc žalúdkom až po mozog. Má nejaké vedľajšie účinky? Čítajte ďalej a dozviete sa.

Vedľajšie účinky kofeínu

1. Môže vyvolať úzkostné útoky
2. Môže spôsobiť poruchy žalúdka
3. Môže spôsobiť nespavosť
4. Môže spôsobiť potrat
5. Môže zvýšiť hladinu krvného tlaku
6. Môže vyvolať menštruačné problémy
7. Môže zvýšiť riziko močovej inkontinencie
8. Môže spôsobiť zvýšenie hmotnosti
9. Môže spôsobiť halucinácie
10. Môže zvýšiť pravdepodobnosť osteoporózy
11. Môže zasahovať do výroby estrogénu
12. Môže zvýšiť pravdepodobnosť výskytu cyst prsných tkanív
13. Nemusí byť dobré pre jednotlivcov s diabetom 2. typu
14. Môže inhibovať produkciu kolagénu v pokožke
15. Môže to zhoršiť stratu sluchu
16. Môže spúšťať akné
17. Môže spôsobiť alergie

Vďaka svojej návykovej povahe je kofeín veľkým rizikom, najmä u dospievajúcich a dospelých. Medzi často sa vyskytujúce vedľajšie účinky kofeínu patrí dehydratácia, nadmerná tvorba moču vedúca k dehydratácii, poruchy žalúdka, nevoľnosť, zvýšený krvný tlak, depresia, nepokoj, zvýšená srdcová frekvencia vedúca k smrti, obezita, zvýšená telesná hmotnosť a horúčka.

Čítajte ďalej a získate podrobný obraz o vedľajších účinkoch kofeínu:

1. Môže vyvolať úzkostné útoky

Nadmerný príjem kofeínu môže viesť k vážnym prípadom úzkosti. Štúdie vykonané na deťoch stredných škôl ukázali, že vysoký príjem kofeínu môže byť spojený s pocitmi úzkosti a stresu (3).

Je známe, že človek s úzkosťou zažíva nervozitu a nepokoj aj za normálnych podmienok. Kofeín takéto podmienky zhoršuje (3). Preto by mal byť človek veľmi opatrný, ak sa u neho vyskytnú tieto príznaky.

Metóda prevencie

Ľudia s úzkostnými poruchami by sa mali predtým, ako sa rozhodnú pre kofeín, poradiť so svojím lekárom. To môže vylúčiť pravdepodobnosť liekových interakcií.

2. Môže spôsobiť poruchy žalúdka

Kyseliny prítomné v kofeíne stimulujú žalúdok, aby produkoval viac kyselín. Zdá sa, že kofeín (káva) podporuje gastroezofageálny reflux (4). Neoficiálne dôkazy naznačujú, že príliš veľa kofeínu môže tiež viesť k žalúdočným poruchám, ako je nevoľnosť, kŕče, hnačky a nadúvanie.

Metóda prevencie

Ak máte slabý žalúdok, obmedzte dennú dávku kofeínu na maximálne dve šálky.

3. Môže spôsobiť nespavosť

Nespavosť je porucha spánku, pri ktorej človek ťažko zaspáva alebo zaspáva. Je to abstinenčný príznak, ktorý sa kombinuje s ďalšími fyzickými problémami, ako je zvýšená únava a bolesti hlavy. Toto je bežné znamenie medzi tými, ktorí konzumujú veľa kofeínu.

Takíto ľudia by zažili nespavosť a podráždenosť, keby sa mali vzdať kofeínu. Aj keď niektoré štúdie nezistili významné účinky, príjem kofeínu tesne pred spaním bol spojený s nespavosťou (5).

Metóda prevencie

Najjednoduchší spôsob riešenia nespavosti je vyhýbanie sa kofeínu pred spaním. Pomôcť môže aj zníženie počtu pohárov za deň.

4. Môže spôsobiť potrat

Tehotné ženy by mali byť pri konzumácii kofeínu obzvlášť opatrné, pretože nadmerný príjem môže viesť k potratu a iným komplikáciám pred pôrodom (6).

Kofeín je rozpustný vo vode a ľahko prechádza placentou cez krvný obeh. Pretože je to stimulant, môže spôsobiť rýchle zvýšenie srdcovej frekvencie a metabolizmu plodu. Jedným z vedľajších účinkov nadmerného množstva kofeínu je oneskorený rast plodu (7).

Dojčiace matky by nemali konzumovať viac ako dve šálky kávy denne, pretože to priamo ovplyvňuje dieťa tým, že spôsobuje fyzickú podráždenosť. Môže tiež ovplyvniť stav železa u dojčaťa (8).

Metóda prevencie

Skôr ako sa rozhodnete pravidelne užívať kofeín, poraďte sa so svojím rodinným lekárom. Budúce matky by za žiadnych okolností nemali prijať viac ako 200 mg kofeínu za deň.

5. Môže zvýšiť hladinu krvného tlaku

Ľudia s hypertenziou by mali byť opatrní, pokiaľ ide o množstvo kofeínu, ktoré denne konzumujú.

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 má prísne pokyny pre získavanie zdrojov a spolieha sa na odborné štúdie, akademické výskumné inštitúcie a lekárske asociácie. Vyhýbame sa použitiu terciárnych odkazov. Ďalšie informácie o tom, ako zabezpečujeme presnosť a aktuálnosť nášho obsahu, sa dozviete v našich redakčných pravidlách.

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