## Benefits of caffeine - Caffeine can help you stay awake. Drowsiness and sleepiness are caused by the neurohormone adenosine, which slows nerve impulses. Caffeine blocks the ability of cells to recognize adenosine, which results in increased efficiency and focus. - Caffeine promotes the production of adrenaline. Adrenaline makes the heart work harder, blood pressure rises, more blood goes to the muscles, and blood glucose levels rise. This helps an individual experience a rush of strength and energy. - Caffeine also increases the level of dopamine, which is the hormone of happiness. This is why a cup of strong coffee or tea puts us in a good mood. - Caffeine has a mild antidepressant effect and normalizes vascular tone for migraines, easing the pain. __Additionally, caffeine has the following benefits:__ - Studies have proven that drinking up to 3 cups of coffee per day reduces the risk of dementia and Alzheimer's disease by 20 % - Caffeine prevents the formation of amyloid plaques and neurofibrillary tangles and reduces wear and tear and inflammation of brain cells - Caffeine reduces the risk of developing type 2 diabetes - Regular but moderate consumption of coffee (up to 3 cups per day) reduces the risk of cardiovascular disease and stroke - Caffeine normalizes low blood pressure - Caffeine can help prevent liver disease > An espresso contains 50–90 mg of caffeine. A 120 ml Americano contains up to 80 mg. The average (240 ml) cup of black tea has about 50 mg. ## The downsides of caffeine - 250–300 mg of caffeine per day is optimal for a healthy person. However, more than 700 mg per day can cause calcium and magnesium withdrawal from the body. Therefore, for post-menopausal women and those who have a lack these trace elements, it is a good idea to limit caffeine intake. - Caffeine is addictive, and over time a higher amount is required to have an effect. This is how dependence forms. If a person stops taking caffeine very abruptly, it negatively affects his or her mental condition: depression, headaches, and increased fatigue may occur. Therefore, it is necessary to reduce caffeine intake gradually to allow the body to adapt. - Caffeine in large quantities can provoke finger tremors as well as tachycardia and increased blood pressure. - Caffeine should not be consumed by people with decompensated diseases of the cardiovascular system such as arrhythmia or severe arterial hypertension. - Caffeine has a diuretic effect, causes dehydration and exhaustion of the body, and provokes diarrhea. It is important to understand that caffeine does not replenish energy and does not eliminate fatigue — it only blocks the physiological need of the body to rest and gives a temporary opportunity to mobilize strength, which can be even more exhausting. Therefore, figure out an acceptable amount of caffeine that your body responds well to, and do not exceed it.