Caffeine pills: Uses, Safely side effects, risks, dosage 2021
Caffeine takes some time has ceased to be a health problem to become a beneficial substance. At least, this is what the latest studies in this regard indicate. But of all the promises, which ones are kept and which ones are not?
Can we use concentrated caffeine, in pills, to lose weight? And to improve our sports performance? This substance offers a number of very interesting possibilities. But be careful, because falling into acute poisoning is easier than it seems.
What are caffeine pills and what are they for?
As the name suggests, caffeine pills are supplements that can be purchased at pharmacies and caffeine stores. They are made up of lozenges available in various formats and quantities. Although the synthesis of caffeine is relatively simple and cheap, its enormous availability from natural resources makes it even easier to obtain it from various species of plants.
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These caffeine concentrates also usually contain some excipients; that is not important in the mix. At other times, they contain other substances that sellers claim also help their stimulating function.
The formats of the pills contain from 50 to 300 milligrams of caffeine, although we can find them in other formats as well. These supplements can be consumed in any situation in which we require attention, stay more active … but are also sold to increase athletic performance. Another issue is when caffeine is sold as part of a product that promises to reduce body fat.
In these cases, caffeine is not usually the main component but is another of the active principles present in the commercial product. The question, at this point, is whether they work for what they claim to work for.
Caffeine for weight loss
When caffeine began to be studied, it was discovered that a large part of caffeine is metabolized in the liver. More than 80% of this is converted, thanks to the hepatic action, into paraxanthin. This compound is responsible, as noted below, for the mobilization of fatty acids in the blood.
This fact has always been interpreted as a reason to attribute a ” fat-burning ” effect to caffeine. However, although lipids have indeed been seen to be mobilized and appear in the blood, there is not enough evidence to believe that the cell uses them to produce energy.
Therefore, there is no reason, based on the scientific knowledge gathered to date, to claim that caffeine helps “burn” more fat. In fact, the results obtained are, to say the least, contradictory.
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While some models verify this mobilization, none has proven that these fats in the blood are used to generate energy, and, even, some results put some of the studies into question. The main thing is that it has never been demonstrated, at a clinical level, that caffeine consumption can be strongly associated with weight loss. So no, we can’t say it works for this.
Caffeine to improve sports performance
However, despite the limited evidence regarding fat loss, athletic performance is one aspect that benefits from the use of caffeine. This effect is especially noticeable in trained people since it is in them that the best performance is obtained from this ergogenic substance.
Caffeine increases the time and intensity of work. It has been proven to reduce the feeling of tiredness and improve the perception of effort. At a physiological level, it has been observed that peak oxygen consumption improves during intense exercise.
For reference, the positive effects of caffeine are achieved by consuming between 2 mg/kg and 9 mg/kg of body weight. A 60Kg person will notice performance benefits from 120mg to 540mg of caffeine. Of course, the doses to be consumed must always be calculated according to our situation, since not everyone is equally tolerant, and sensitive, to caffeine.
Beware of excess caffeine
Both the European Food Safety Agency or EFSA and the US National Academies of Science agree that a healthy adult can consume up to 400 mg daily without harming their health.
Of course, they recommend not consuming more than 100 mg in the hours next to going to sleep so as not to harm the quality of your sleep. Caffeine lasts an average of five hours in our body so it is advisable to avoid its consumption five or six hours before going to bed.
If we keep increasing the dose, however, what will happen? Clinically speaking, we can find acute caffeine intoxication when consuming between 300 and 500 milligrams of caffeine, a figure that, curiously, covers the number indicated as safe. Acute overdose causes nervousness, overstimulation, insomnia, and possibly a gastrointestinal disorder.
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- Weight Control
- Energy
- Water Balance
- Hair, Skin & Nails
- Testosterone Support
- Heart Health
If we get into more dangerous stuff, severe caffeine overdose leads to more unpleasant symptoms: vomiting, arrhythmia, dizziness, or even death. The LD50 of caffeine, which is the figure that determines death from overdose in 50% of cases, is determined 150-200 milligrams per kilo. This translates to approximately 11.25 grams. Of course, these data are obtained extrapolated from laboratory animals.
Therefore, to achieve a truly dangerous overdose we should take at least fifty to one hundred caffeine pills. Meanwhile, the most that we can feel will be some unpleasant symptoms, at the most, although the most normal thing will be to appreciate better sports performance, a clearer mind, and little else.
Are caffeine pills safer than coffee?
Conclusion: Neither is entirely better than the other, as they both contain benefits. However, pills can become addicting, since they are twice as strong as a regular cup of coffee and less effort to consume, you need to be cautious with the number of caffeine pills you take daily.
Are caffeine pills illegal?
That’s why the U.S. Food and Drug Administration (FDA) issued new guidance earlier this month to clarify that dietary supplements containing pure or highly concentrated caffeine in powder or liquid forms are considered unlawful when sold in bulk quantities directly to consumers.
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Is 200mg of caffeine a lot?
Studies show that 100 to 200 mg of caffeine (about 1 to 2 cups of regular coffee) is enough to achieve these results. When caffeine consumption climbs to 250 to 700 mg per day, people may experience nausea, headaches, sleep difficulties, or increased anxiety.
How long does a caffeine pill take to kick in?
It can take about an hour for caffeine pills to be fully absorbed in the bloodstream and take full effect. Depending on body composition, it can take anywhere between 3 and 12 hours for the body to metabolize half of the caffeine present.
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