Caffeine Supports Focus, Memory, Antioxidant Activity, Athletic Performance & More*

Whether you make your own pour-over, head to your local coffee shop for matcha, or enjoy a midday tea, caffeine is an integral part of many people's days. When you've got things to do and places to be, the energizing effects of caffeine can be a lifesaver.

Caffeine is a unique phytonutrient compound (or sometimes, a synthetic substance, depending on the source) that stimulates the central nervous system (CNS).* As a plant nutrient (aka phyto + nutrient), it's naturally found in more than 60 plants1, including coffee berries, coffee beans, tea leaves, guarana seeds, and cacao beans (i.e., chocolate).

In the body, caffeine sources like espresso and coffee stimulate your CNS (i.e., your brain and spinal cord) primarily by blocking adenosine receptors2, according to Isa Kujawski, MPH, RDN, registered dietitian nutritionist and founder of Mea Nutrition.*

A quick explainer: Adenosine is a neurotransmitter, aka a chemical messenger secreted by nerve cells (neurons). When it binds to specific receptors, adenosine slows down neural activity and makes you sleepy. Your levels of adenosine naturally increase the longer you're awake and drop while you snooze at night.

In addition to blocking adenosine receptors, caffeine also activates the pituitary gland to make some adrenaline, says Kujawski. (Adrenaline is known as the "fight or flight" hormone, btw.) 

"This mimics our normal stress response, which increases our attention levels and gives us a burst of energy and alertness,"* explains Kujawski.

According to a 2021 review in the journal Nutrients, low doses of caffeine can improve memory and cognitive performance, which may be due to its ability to bind to adenosine receptors (which also promotes dilation of blood vessels via nitric oxide pathways for blood flow to the brain), as well as its neuroprotective benefits4.* 

However, as a 2021 review in Neuroscience & Behavioral Reviews notes, caffeine's effects on memory5 might vary depending on individual demographics (i.e., age, sex, and caffeine metabolism rate) and memory type.

Did you know that caffeine has antioxidant properties7? "As with other antioxidants like vitamin C and resveratrol, caffeine has [the] ability to protect against free radicals,"* shares Ella Davar, R.D., CDN, registered dietitian and founder of Nutritionist Ella. 

Again, this brings us full circle to caffeine being a plant nutrient (phytonutrient), which often serves up antioxidant actions. This, of course, assumes your caffeine source is plant-derived, for example from a whole coffee cherry8 extract.

The antioxidant abilities of caffeine also nurture our brain.* Regulating oxidative balance10, after all, is essential for supporting healthy nerve cells and brain function. According to a 2020 scientific review11 from the Saudi Pharmaceutical Journal, caffeine also mitigates neural pathways and protects neurons, ultimately promoting overall brain wellness.*

As nutrition scientist Ashley Jordan Ferira, Ph.D., RDN explains, "Caffeine is actually multitasking on our behalf when it comes to brain benefits. Research demonstrates its multidimensional abilities to sustain attention and improve alertness12, enhance problem solving and creativity13, fuel mental alertness14, and even elevate mood15."*

Whether you're training for a marathon or hitting up a HIIT class, caffeine is considered a stimulating ergogenic acid that can elevate your routine, physical energy, and performance.*

When it comes to the most common sources of caffeine, the amount in each serving can vary widely. It depends on many factors, including preparation technique and brewing time.

For example, the caffeine content of coffee beans depends on how long they've been roasted. Likewise, the longer black tea leaves are steeped, the more caffeine your tea will have. 

If you prefer to get a caffeinated energy boost from coffee, consider mindbodygreen's clean coffee+.

This organic, whole-bean blend is tested for mold, mycotoxins, heavy metals, and pesticides. This testing results in quality you can taste. And many customers rave about the jitter-free energy they experience.

For the average person, it's recommended to consume no more than 400 milligrams of caffeine per day, per the FDA23. That's equal to approximately four 8-ounce cups of brewed coffee. However, if you're sensitive to caffeine, your threshold will likely be lower.

"While 400 milligrams has demonstrated safety in healthy adults thanks to scientific research24, 200 to 300 milligrams is a more conservative daily limit that's considered a prudent approach for women who are pregnant25 or trying to become pregnant," shares Ferira.

It's also a good idea to consider your timing. According to Kujawski, caffeine can take up to 10 hours to completely wear off, so you should stop consuming it at least 10 hours before bedtime. (But again, everyone processes caffeine at different rates, so be sure to listen to your body.)

You should also make an attempt to reduce your caffeine intake if you start feeling uneasy, restless, or have physical discomfort in your head or chest. This might be your body trying to tell you that you've consumed too much caffeine.