EFFECT OF CAFFEINE ON COGNITIVE FUNCTIONS 1

Effect of Caffeine on Cognitive Functions

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Effect of Caffeine on Cognitive Functions

The hustle culture has been more prevalent than ever, and part of every person’s every

day hustle is caffeine consumption. As an easily accessible psychoactive drug, its effects

have been widely researched on, specifically on its effects on people’s cognitive ability.

Caffeine, in all its many forms, does enhance cognitive performance when taken in the right

dosage.

Caffeine, a natural and organic stimulant that comes from sixty plant variations, is

present in many food and drink products available today. Caffeine is present in tea, energy

drinks, soda, and even chocolates. It is also contained in personal care products such as

shampoo, soap, lip balms, and even in pain relievers. With its various forms though, it is

widely known in the form of coffee, with 1.6 billion cups being consumed worldwide in a

day (Cappelletti, 2015). Coffee is popularly known to counter drowsiness and to provide

alertness, which is why 85% of adults in the United States consume 180 mg of coffee in a

day. Recently, links between coffee intake and various types of cancers are being studied, but

these claims are yet to be proven and no solid evidence have been provided yet. Caffeine

works by stimulating the body’s nervous system by binding itself to adenosine receptors,

adenosines being molecules that are responsible for energy transfer and signals. Adenosine

molecules affects sleep quality, memory, and learning ability (Temple, 2017). Upon ingestion

of caffeine-containing food or drinks, the stimulant is quickly absorbed and distributed

throughout the bodily systems.

Caffeine enhances cognitive abilities when taken in age-appropriate doses. In a study

conducted by Astrid Nehlig in 2010 entitled “Is Caffeine a Cognitive Enhancer?”, it was

concluded that the older population requires a higher caffeine dosage for a significant effect

on cognitive performance. This is because adults develop a more regular pattern of

consumption, allowing the body to adapt to the usual dose. On the other hand, younger
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subjects easily reach overreaction to the stimulant and therefore requires a lower dosage.

Nehlig also concludes that with the right dose, caffeine does improve performance on various

mental tasks, especially when taken after a period of reduced alertness. According to the

Institute of Medicine’s Food and Nutrition Board Committee on Military Nutrition Research,

a regular caffeine dose of 150 mg provides a better cognitive performance for a period of 10

hours (Temple, 2017).

To elaborate, caffeine improves cognitive performance of people who have been on

caffeine withdrawal or those suffering from sleep deprivation. In an investigative paper by

Harris Lieberman, et. al. (2002) entitled “Effects of Caffeine, Sleep Loss, and Stress on

Cognitive Performance and Mood during U.S. Navy SEAL Training”, it was concluded that

caffeine, in doses of 200-300 mg significantly improved the sleep deprived SEAL trainees’

vigilance, reaction time, and focus. Therefore, caffeine effectiveness is significantly higher

for people exposed to multiple stressors.

To maximize the effects of caffeine, the pattern of consumption is also important.

Caffeine intake often takes place early in the morning or when the work day starts, as it helps

the body recover from sleep. Some also consume coffee in low arousal situations, such as in

midday shifts and graveyard shifts. Caffeine wakes up the body and reduces fatigue, making

it possible for a person to tackle more complex tasks even at these times of the day (Smith,

2002).

To summarize, caffeine consumption, especially the doses it comes in, must be age-

appropriate. Caffeine’s enhancing ability also depends on the consumer’s sleep quality and

stress level. Maximizing the benefits of caffeine greatly depends on the situation and time of

the day that it is consumed. In conclusion, caffeine is an accessible drug that, when taken at

proper doses, helps significantly in enhancing cognitive abilities and mental performance.
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References

Cappelletti, S., Daria, P., Sani, G., & Aromatario, M. (2015). Caffeine: Cognitive and

Physical Performance Enhancer or Psychoactive Drug?. Current

Neuropharmacology, 13(1), 71-88. doi: 10.2174/1570159x13666141210215655

Lieberman, H., & Tharion, W. (2001). Effects of Caffeine, Sleep Loss, and Stress on

Cognitive Performance and Mood during US Navy SEAL Traning. US Army Research

Institute of Environmental Medicine.

Nehlig, A. (2010). Is Caffeine a Cognitive Enhancer?. Journal Of Alzheimer's Disease.

Smith, A. (2002). Effects of Caffeine on Human Behavior. Food Chem Toxicol, US National

Library Of Medicine.

Temple, J., Bernard, C., Lipshultz, S., Czachor, J., Westphal, J., & Mestre, M. (2017). The

Safety of Ingested Caffeine: A Comprehensive Review. Frontiers In Psychiatry, 8. doi:

10.3389/fpsyt.2017.00080