CAFFEINE PILLS: ARE THEY USEFUL FOR LOSING WEIGHT, TRAINING AND STUDYING? - NUTRITION - 2025

The caffeine tablets (or capsules) are a cheap and convenient way to enhance central nervous system and help increase energy levels as fatigue and fatigue is reduced.

According to the North American Drug Agency (FDA), 90% of the world's population consumes 200 milligrams of caffeine in one form or another every day. This means having a cup of coffee a day or a capsule of caffeine.

Caffeine is a stimulant substance that is found naturally in certain leaves and seeds of many plants. Also defined as a drug, as it stimulates the central nervous system, it is characterized by a temporary increase in energy, alertness and improved mood in most people.

We can find it in coffee, tea, soft drinks, pain relievers and other medicines. That is, it can be obtained through natural sources such as coffee or synthetically such as capsules.

What are caffeine capsules?

Caffeine capsules are a powerful stimulant launched on the market in order to increase physical energy levels, improve clarity of thought, and reduce feelings of fatigue or tiredness.

If we analyze several of the best-known commercial brands on the market, we recognize that their more general composition is made up of caffeine, bulking agents (Calcium Carbonate, Microcrystalline Cellulose), coating agent (Hydroxypropylmethylcellulose, Glycerin), Anti-caking agents (Magnesium Stearate, Silicon Dioxide).

Due to its high doses of caffeine, it is recommended not to take more than two tablets in less than 24 hours. Being a powerful powder, it is necessary to inform yourself before consumption of the possible side effects to which one may be exposed.

The capsules were launched on the market in order to provide an energy supply before moderately high physical activity, such as weight lifting. However, its use has spread for exam or project preparation and also for weight loss.

Are they used to lose weight?

Within the fitness world, caffeine pills have taken on a lot of relevance as a diet and weight loss booster. The truth is that, within a moderate consumption, these capsules are a great way to lose weight.

Caffeine contains biological substances that serve as a booster to increase metabolism and therefore help in the breakdown of fat burns in the body.

This is possible because caffeine blocks adenosine, an inhibitory neurotransmitter, thereby increasing levels of dopamine and norepinphrine. In this way, the nervous system sends signals to the fat cells to order their decomposition.

In addition, caffeine helps to increase the levels of adrenaline (the hormone epiphrein). This travels throughout the body through the blood, sending signals to fatty tissues for their decomposition.

Studies

There are several studies that reveal that caffeine is a powerful metabolism accelerator, that is, the ability of our body to burn calories in a state of rest. It is estimated that by consuming caffeine, the metabolic rate can be increased between 3 and 11% on average.

This effect on the metabolic rate depends a lot on the constitution of the individual, since while a thin person can see it increased by 29%, in the case of obese people, it will hardly exceed 10%.

However, this metabolic increase is effective in the short term, since, as we adapt to its consumption, the body tolerates the effects of caffeine more and they lose their capacity.

Caffeine pills have a diuretic effect, so it is necessary to drink a lot of water to avoid possible dehydration. This has positive effects if the advice is followed. With the intake of water we keep the body hydrated and in turn creates the effect of satiety in the stomach, with which we avoid eating large amounts of food.

If the purpose of caffeine pills is to lose weight, specialists recommend taking them first thing in the morning, otherwise they could disturb sleep at night, cause nervousness, respiratory alkalosis or depression. Moderate use is essential since its prolongation and overload could cause addiction.

Are they good for studying?

Sit in front of a book and open a can of energy drink or drink coffee. This is a ritual that is very common among students. They use this link to focus and stimulate memory, but is caffeine really good for studying an exam or preparing a project?

Caffeine serves as a stimulant for the central nervous system, which results in a higher concentration when faced with an activity such as preparing for an exam.

According to research carried out by the Neuropsychology Group of the University of Barcelona and the Pi i Sunyer Biomedical Research Institute (IDIBAPS), caffeine helps to require less brain activation when faced with a task in which attention is required. In other words, a person who drinks a coffee will obtain greater performance in an activity regarding one that does not take it.

To draw these conclusions, during the study the speed of information processing, visual-spatial capacity, manual dexterity, immediate memory and sustained attention of a group of university students of an age range between 18 were taken into account. and 25 years.

What specifically does it have an effect on?

This performance will be evident in planning, organization and time management, as stated by researchers from Brigham and Women's Hospital in Boston (USA).

Although it was 'popular voice' among the scientific community that caffeine served as a stimulant for memory improvement, it was not until 2014, when the Johns Hopkins University (USA) developed a study in which it demonstrated this statement.

Published the study in the scientific journal Nature Neuroscience, the conclusions drawn is that caffeine has the ability to stimulate the central nervous system, detecting its potential to reduce forgetfulness for at least 24 hours.

Michael Yassa, coordinator of the study, defends that a caffeine consumption helps to maintain a healthy longevity, since it serves as a protector against cognitive deterioration.

Are they good for training?

There are numerous scientific studies that support caffeine as a substance that enhances performance in sports. This is because caffeine allows muscle glucose stores to hold more and therefore slows down in the athlete.

In a study published in The Journal of Nutrition, Health & Aging in 2014, having a couple of coffees before hitting the gym would boost performance, improving performance in tasks such as push-ups, manual skills or when carrying out activities related to running.

The Headache Laboratory at Harvard University School of Medicine (USA) demonstrated over the past decade that caffeine is a potent inhibitor of pain such as migraine, but it also has the ability to relieve some more pain related to sport like cramps or soreness.

It is true that, although no one doubts the stimulant benefits in the athlete, there is some controversy as to whether caffeine can produce side effects.

Keep in mind that caffeine is a diuretic, so it is stimulated by fluid loss. Hydration is important, but it must also be borne in mind that if coffee or caffeine pills are consumed before a competition, it must be taken into account that the body probably needs to evacuate the stool. Therefore it is not recommended for endurance sports such as running, cycling or swimming.

In 2002, seven riders from the defunct Banesto cycling club were charged with a doping crime by the Florence Court (Italy) after a raid in which ten caffeine pills were found among their possessions.

Currently, caffeine is no longer prohibited in sport as long as the dose does not exceed 12 micrograms per milliliter of urine, which is approximately 2 caffeine pills or 6 cups of coffee.

Caffeine pills vs coffee

If you are interested in controlling the amount of caffeine consumed, caffeine supplements have an advantage over natural sources. The reason is that synthetic caffeine has a defined dose (normally 200mg) while in coffee the amounts vary considerably between 65 and 120mg.

One of the problems that regular coffee consumers encounter is yellowing of the teeth, something that is avoided by taking coffee tablets. If you continue to opt for coffee, you should use dental floss regularly, eat a healthy diet and visit dentists regularly to avoid yellowing.

Coffee has an advantage over caffeine pills in that, being soluble, it offers a flavor and aroma that the pill cannot offer you. A matter of pleasure for the palate and smell.

Economically caffeine pills would win the battle over coffee in the long run, as a bottle of around 50 pills has a market price of € 5-10.

Side effects of caffeine

According to the United States National Library of Medicine, the most common adverse effects of caffeine are:

- fast heart rate

- Anxiety

- depression

- Restlessness

- Tremors

- Frequent urination

- vomiting

- Difficulty to sleep

- Nausea

In addition, radically abandoning caffeine consumption can cause some withdrawal symptoms such as:

- Drowsiness

- Headaches

- Irritability

- Nausea

- vomiting

In moderate amounts and following healthy habits, none of these effects should be visible. Problems develop when a daily caffeine overload takes place.

Regardless of the recommended amount, some groups of people should avoid consuming caffeine to avoid suffering from health problems. Some of the individuals who fit into this range are:

- Children under the age of six

- Prone to anxiety, stress or sleep problems

- Women with breast lumps and pain

- Suffer high blood pressure and use medication

- Have acid reflux or gastric ulcers

- They suffer from chronic headaches

- Allergic to any component of caffeine

- Have irregular heart rhythm problems

Bibliography

1. Duncan MJ, Clarke ND, Tallis J, Guimaraes-Ferreira L, Leddington Wright S (2014). The effect of caffeine ingestion on functional performance in older adults.
2. Borota D, Murray E, Keceli G, Chang A, Wabate JM, Ly M, Toscano J, Yassa M (2014). Post-study caffeine administration enhances memory consolidation in humans.
3. Pallarés J, Fernández-Elías V, Ortega J, Muñoz, Muñoz-Guerra J, Mora Rodríguez R (2013) Neuromuscular Responses to incremental Caffeine Doses: Performance and Side Effects
4. Kirchheimer, Sid. Reviewed by Michael W. Smith, MD. (2004) "Coffee, the New Health Food?" WebMD Feature Archive. Accessed September, 2010.
5. Cohen P, Attipoe S, Travis J, Stevens M, Deuster P (2013) Caffeine Content of Dietary Supplements Consume don Military Basses.