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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.
Type 2 diabetes
One longitudinal study found that participants who increased their coffee intake by more than one cup a day over a 4-year period had a 1 percent lower risk of developing type 2 diabetes compared with people who did not change their intake.
People who lowered their daily consumption by more than one cup of coffee showed a 17 percent higher risk for type 2 diabetes.
A study published in Diabetes Care in 2004 linked a high coffee consumption over a period of 4 weeks with increased fasting insulin concentrations.
However, the reasons for the link were unclear. It may be due to lowered insulin sensitivity, meaning the body does not use the insulin produced efficiently.
Much of the published research about caffeine suggests that it is beneficial, in moderation.
However, some studies highlight the potentially harmful effects of caffeine.
Summary
Caffeine intake is generally not harmful and can even have some benefits when consumed in moderation. However, individual responses may vary. Negative caffeine side effects may include anxiety, insomnia, restlessness, and mood changes. Long-term effects can also include dependence and withdrawal.
If you are sensitive to caffeine's effects, you may want to reduce your caffeine intake gradually. You may eventually find that the unpleasant caffeine side effects you were experiencing lessen or disappear altogether.
Frequently Asked Questions
Too much caffeine can lead to headaches, dizziness, rapid heartbeat, anxiety, insomnia, and shakiness. Excessive caffeine use may increase the risk for mood disorders, weakened bones, cancer, and heart disease.
Headaches are a common symptom of consuming too much caffeine. It is also a common symptom of caffeine withdrawal. In some cases, this may be due to a rebound effect. If you eat or drink too much caffeine, you may begin to experience withdrawal symptoms once it begins to wear off, including headaches.
Research has found that coffee can lead to problems with heartburn, indigestion, and acid reflux in some people. This is because coffee increases stomach acid, which appears to be due more to the interaction between chemical compounds in coffee and stomach acids than to the caffeine content of beverages.
Verywell Mind uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
By Elizabeth Hartney, BSc, MSc, MA, PhD
Elizabeth Hartney, BSc, MSc, MA, PhD is a psychologist, professor, and Director of the Centre for Health Leadership and Research at Royal Roads University, Canada.
Natural vs. Synthetic Caffeine: What Foods Naturally Contain Caffeine?
If you’re like most adults, you probably enjoy a cup of coffee or tea now and again. These drinks are natural sources of caffeine, the most commonly used stimulant in the world ( 1 ).
Although commonly added to many products, caffeine is found naturally in only a handful of foods and beverages.
Natural and synthetic types of caffeine tend to be very similar but can have slightly different effects on your body.
In this article, I’ll discuss the difference between natural and synthetic caffeine and review the foods and drinks most rich in natural caffeine.
Natural caffeine is the type of caffeine that is naturally found in foods like coffee, tea, and chocolate.
It works by blocking adenosine receptors in your brain. Adenosine is a neurotransmitter that relaxes your brain, making you feel tired ( 1 ).
By blocking adenosine receptors, caffeine prevents adenosine from binding to them. This keeps your brain from realizing that it’s tired, which is why caffeine is so effective at fighting off sleepiness and helping you remain more alert ( 1 ).
