Caffeine is a natural stimulant found in plants like coffee beans, tea leaves, kola nuts, and cacao pods. Most people get caffeine from coffee, carbonated sodas, tea, and energy drinks.
Inflammation occurs when your immune system releases chemicals to fight off harmful substances. Chronic (long-term) inflammation can lead to asthma, heart disease, and some cancers.
Some research says that coffee—the most common source of caffeine—may have anti-inflammatory effects, but caffeine alone doesn’t appear to have these same properties.
Research is mixed on how caffeine affects inflammation.
People often get caffeine from coffee, which generally has anti-inflammatory effects. However, some studies have found coffee and caffeine to increase or decrease inflammation, depending on the individual. Caffeine alone, not necessarily in the form of coffee, may contribute to some inflammation.
Coffee has been linked to lower risks of certain cancers, type 2 diabetes, liver disease, and death—possibly due to reduced inflammation and improved insulin sensitivity. One study found that consuming more coffee was associated with lower inflammatory markers (blood tests that detect inflammation).
A clinical trial found that, compared to non-coffee drinkers, those who drank at least four cups of coffee daily had reduced inflammatory markers, including C-reactive protein (CRP). These results were consistent in participants drinking caffeinated and noncaffeinated coffee.
While caffeine alone can either increase or decrease inflammation, other factors can influence its role in inflammation.
Caffeine is found in many drinks, including coffee, tea, and energy drinks. The antioxidant compounds in caffeinated teas can vary widely depending on the type of tea and its production. For instance, studies show that green tea is more anti-inflammatory than black tea.
Similarly, coffee’s anti-inflammatory effects can vary depending on the type of coffee and how the beans are processed or roasted. Green coffee (made from unroasted beans) contains more chlorogenic acid, an anti-inflammatory compound, than roasted black coffee.
Added ingredients can also play a role in inflammation. Cream, sugar, or milk are often added to coffee and tea, which can contribute to inflammation.
The most common effect of caffeine is increased alertness. It stimulates the central nervous system, making you feel more awake. However, consuming too much caffeine can lead to restlessness, excitement, shakiness, and insomnia (trouble sleeping).
There is also evidence that caffeine can improve exercise performance by improving muscular endurance, movement velocity, muscular strength, and other sport-specific actions. Caffeine may also be beneficial for aerobic endurance.
Caffeine increases the movement of food through the digestive tract, which may support regular bowel movements and help prevent constipation.
Caffeine has antioxidant properties, meaning it helps counteract the harmful effects of compounds called free radicals to protect cells from oxidative stress and damage. It can also reduce skin damage from ultraviolet (UV) radiation.
Caffeine can also improve heart health. A review of studies found higher coffee intake resulted in a lower risk of heart failure. There is also evidence that caffeine may decrease the risk of depression, increase pain threshold, and boost immune, digestive, and respiratory health.
On the other hand, research shows caffeine consumption may increase your blood pressure and raise your risk of an irregular heart rhythm.
Consuming more than the recommended amount of caffeine can cause a wide range of symptoms. These include:
- Increased heart rate
- High blood pressure
- Insomnia
- Anxiety
- Jitters
- Stomach upset
- Headache
- Nausea
- Heart palpitations
Keep in mind that caffeine’s effects vary by person, and you may be more likely to experience side effects if you’re sensitive to caffeine.
The FDA considers 400 milligrams of caffeine (about two or three 12-ounce cups of coffee) safe daily. This amount is generally not associated with negative effects. There are a few ways to ensure your caffeine consumption stays within the recommended range:
- Read product labels: Caffeine may be in products you don’t expect, such as protein bars, chewing gum, and certain over-the-counter (OTC) medications. If caffeine is added as a stand-alone ingredient, it will be on the list of ingredients.
- Drink energy drinks cautiously: The amount of caffeine in energy drinks varies widely. Drinks can contain 54-328 milligrams of caffeine per 16 ounces. In some cases, you can almost reach the maximum daily amount of caffeine after one drink.
- Switch to decaffeinated drinks: Decaf coffees and teas have less caffeine than their regular counterparts, so if you’re trying to lower your caffeine intake, these may be a good option. Decaf coffee and teas still contain some caffeine, and the amount varies depending on the drink.
Various environmental factors are involved with inflammation. The following diet and lifestyle changes may help prevent or manage symptoms related to inflammation:
- Reduce consumption of processed or packaged foods
- Increase intake of anti-inflammatory foods, such as blueberries, apples, and broccoli
- Avoid or quit smoking
- Avoid alcohol
- Limit stress
- Reduce exposure to toxic chemicals
- Get adequate sleep
- Engage in regular exercise
Caffeine is a natural stimulant most commonly found in drinks like coffee, carbonated soda, tea, and energy drinks. While coffee, the most common source of caffeine, may have anti-inflammatory effects, caffeine itself can either increase or decrease inflammation.
Other factors, such as added ingredients and the type of caffeinated drink, may also play a role in its inflammatory effects.
