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Natural caffeine and synthetic caffeine have similar effects on your body
The only recent studies I could find that researched this topic found just slight differences between the effects of natural and synthetic caffeine.
One study compared synthetic caffeine with natural caffeine sourced from green coffee beans. The natural caffeine took 45 minutes to peak in the blood, while the synthetic caffeine took 37.8 minutes ( 6 ).
In addition, there was no evidence of a quicker decline in blood caffeine concentrations when the participants consumed synthetic caffeine instead of natural caffeine.
A small, slightly older study reported similar findings. It compared the effects of two sources of natural caffeine with that of a synthetic caffeine control. The natural caffeine was sourced from either green coffee beans or a guayusa tea leaf extract ( 7 ).
The researchers found that all three types of caffeine were absorbed about as quickly, although the absorption of synthetic caffeine was slightly slower than that of the two natural types.
All three caffeine sources had similar effects on the participants’ heart rate, blood pressure, and nervous systems.
Although they have a similar chemical structure and similar effects on the body, I believe that natural and synthetic sources of caffeine have two main differences that are worth considering.
The first is that foods containing natural caffeine often offer nutrients and other beneficial compounds that foods containing synthetic caffeine usually don’t.
For instance, coffee contains magnesium, potassium, manganese, phosphorus, and several B vitamins ( 8 ).
Coffee also offers varying amounts of antioxidants, which are beneficial compounds that help protect the body from damage and disease. According to a 2013 study, coffee’s antioxidant content varies depending on the way it is roasted ( 9 ).
Soda and energy drinks, two of the main sources of added caffeine, generally lack these beneficial compounds.
PHYSIOLOGICAL EFFECTS
Caffeine administration affects the functioning of the cardiovascular, respiratory, renal, and nervous systems. Proposed mechanisms of action differ for different physiological effects. Caffeine action is thought to be mediated via several mechanisms: the antagonism of adenosine receptors, the inhibition of phosphodiesterase, the release of calcium from intracellular stores, and antagonism of benzodiazepine receptors (Myers et al., 1999).
Caffeine and Adenosine Receptors
The ability of caffeine to inhibit adenosine receptors appears to be highly important in its effects on behavior and cognitive function. This ability results from the competitive binding of caffeine and paraxanthine to adenosine receptors and is of importance in contributing to CNS effects, especially those involving the neuromodulatory effects of adenosine. Due to the blocking of adenosine inhibitory effects through its receptors, caffeine indirectly affects the release of norepinephrine, dopamine, acetylcholine, serotonin, glutamate, gamma-aminobutyric acid (GABA), and perhaps neuropeptides (Daly et al., 1999).
There are two main classes of adenosine receptor: A1 and A2, caffeine and paraxanthine are nonselective antagonists at both, although they are not especially potent antagonists. The caffeine concentrations attained in vivo that cause mild CNS stimulation (5–10 µM) and that are associated with antiasthmatic effects (50 µM), are in the range associated with adenosine receptor blockade (as quantitated by in vitro receptor binding assays) (Daly, 1993).
Caffeine and Phosphodiesterase
In contrast, phosphodiesterase inhibition may account for caffeine's (and theophylline's) cardiostimulatory and antiasthmatic actions, since nonxanthine phosphodiesterases are cardiac stimulants (Schmitz et al., 1989) and are also effective as bronchiolar and tracheal relaxants. Indeed, in the latter case, the potency correlates with phosphodiesterase inhibition, not with affinity for adenosine receptors (Brackett et al., 1990, Persson et al., 1982, Polson et al., 1985).
Summary
Caffeine is a natural stimulant that alters brain and body function. A majority of the population consumes at least one caffeinated beverage daily, mostly in the form of coffee, tea, and soda.
Moderate caffeine consumption has been associated with improvements in energy, mood, weight, cognition, and physical performance. However, too much caffeine may cause headaches, anxiety, trouble sleeping, irritability, respiratory issues, chest pain, thirst, and frequent urination.
Certain people may be more sensitive to caffeine and may see these effects at even lower doses. Caffeine may cause allergies, and alter the effects of certain medications.
Frequently Asked Questions
Caffeine levels vary depending on the size and type of coffee. An 8 ounce (oz) cup of brewed coffee has about 96 milligrams (mg) of caffeine. An 8 ounce cup of instant coffee has 62 milligrams of caffeine. A one-shot (1 ounce-1.75 ounces) cup of espresso contains between 63-110 milligrams of caffeine. Coffee cups range from 8-31 ounces. Bigger cups will contain more caffeine.
An 8-ounce cup of green contains 30-50 milligrams of caffeine.Intakes over 400 milligrams of caffeine a day have been associated with insomnia, jitters, anxiousness, a fast heartbeat, upset stomach, headache, and a sad mood. It may also increase the risk of male infertility, cancer, heart disease, mood disorders, and weakened bones.
The way to eliminate caffeine is to wait it out. It takes about 3 to 6 hours for caffeine to leave the body.
How can you go to sleep after having too much caffeine? The only thing that can improve sleep is letting caffeine leave your system.If you are pregnant, trying to get pregnant, and/or are breastfeeding you should limit your caffeine intake to less than 200 milligrams a day (about one and a half 8-ounce cups).
Doses between 1.4 and 2.7 milligrams per pound of bodyweight worked best when taken 60 minutes before exercise.
How is natural caffeine different from synthetic caffeine?
Unlike natural caffeine, which comes from foods found in nature, synthetic caffeine is produced in a lab. It’s commonly added to packaged foods and beverages such as soda, juice, chewing gum, candy, and energy drinks.
Synthetic caffeine is also often added to non-food products such as pain relievers, makeup, face creams, and other cosmetics ( 2 , 3 ).
The Food and Drug Administration requires that caffeine be listed on food labels when it has been added during production. This is not required of foods that naturally contain caffeine, such as coffee or tea ( 5 ).
So if you see caffeine on a food or beverage’s label, that product most likely contains synthetic caffeine.
The chemical structure of synthetic caffeine is almost indistinguishable from that of natural caffeine.
Despite this, many claim that synthetic caffeine is absorbed much more quickly than natural caffeine, causing a peak in energy followed by a steep crash. However, there is very little scientific backing to this claim.
How Much Caffeine Is Too Much?
Caffeine can be part of a healthy diet for most people. However, too much may be dangerous for your health.
Generally speaking, the guidelines for how much caffeine is too much are as follows: Adults shouldn't have more than 400 milligrams (mg) of caffeine, which is about four to five cups of coffee, per day. Children and teenagers should not have more than 2.5 mg of caffeine per kilograms (kg) of body weight.
This article discusses how much caffeine you should have in a day. It also covers the signs and symptoms when you overindulge in caffeine and how to reduce your intake.
