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The impact of caffeine on mood, cognitive function, performance and hydration: a review of benets and risks
C. H. S. Ruxton
Nutrition Communications, Cupar, UK
Summary
The reputed benets of moderate caffeine consumption include improvements in physical endurance, cognitive function, particularly alertness and vigilance, mood and perception of fatigue. In contrast, there are concerns that excessive intakes increase the risks of dehydration, anxiety, headache and sleep disturbances. This paper is a review of double-blind, placebo-controlled trials published over the past 15 years to establish what range of caffeine consumption would maximise benets and minimise risks for cognitive function, mood, physical performance and hydration. Of the 41 human studies meeting the inclusion criteria, the majority reported benets associated with low to moderate caffeine intakes (37.5 to 450 mg per day). The available studies on hydration found that caffeine intakes up to 400 mg per day did not produce dehydration, even in subjects undergoing exercise testing. It was concluded that the range of caffeine intake that appeared to maximise benet and minimise risk is 38 to 400 mg per day, equating to 1 to 8 cups of tea per day, or 0.3 to 4 cups of brewed coffee per day. The limitations of the current evidence base are discussed.
Keywords: caffeine, cognitive function, mood, performance, risk
Introduction
Caffeine (1,3,7-trimethylxanthine) is the most consumed psychoactive substance in the world. Although caffeine is naturally present in many plant-based foods, the main sources in the Western diet are coffee, tea, cocoa products and cola products. Table 1 provides typical caffeine levels found in standard portions of these. The wide variation in the caffeine content of tea and coffee can be explained by differences in the blend
Correspondence: Dr Carrie H. S. Ruxton, Freelance Dietitian, 6 Front Lebanon, Cupar KY15 4EA, UK. E-mail: carrie@nutrition-communications.com
and brewing times (FSA 2004). Caffeine is used as a stimulant in traditional South American and African communities via consumption of caffeine-rich plant products, such as cola nut and mat. It is also used in supplements and drinks designed for weight management, sports performance or energy boosting, and in some medicines (e.g. cold and u remedies). Most of the average UK caffeine intake of 4 mg per kg bodyweight originates from tea (Thomas 2003). Caffeine is rapidly absorbed from the gastrointestinal tract, with plasma levels peaking at 6090 minutes postingestion. Urine is a poor method of assessing caffeine exposure, as less than 6% of a caffeine dose is excreted (Thomas 2003). Instead, caffeine is metabolised, mostly
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Source: compiled from FSA (2004) and product information. Average values from FSA website. *Milk chocolate contains about half as much caffeine.
blind, placebo-controlled methodology was used. The focus on placebo-controlled experiments was important as regular caffeine consumers may be conditioned to anticipate cognitive effects from caffeinated products (Smit et al. 2006). Studies using combinations of caffeine and other substances (e.g. glucose, herbs and drugs) were excluded unless the results for caffeine vs. placebo could be extracted. The use of caffeinecontaining beverages as test products was allowed if similar non-caffeinated products were used as controls. However, it is acknowledged that decaffeinated tea and coffee are not actually caffeine-free and can contain up to 8 mg caffeine per cup (FSA 2004). Meta-analyses were included but were used only to support the discussion. Reference lists of acceptable papers were hand searched in an attempt to locate all relevant studies.
in the liver by the P45 enzyme system, producing a range of metabolites, including dimethylxanthine, monomethylxanthine and uric acid. The average half-life of caffeine is 2.5 to 4.5 hours but can vary from 1 to 10 hours in certain individuals (ANZFA 2000). The Food Standards Agency (FSA 2001) advises pregnant women to limit their caffeine intake to a maximum of 300 mg per day owing to concerns that excessive caffeine may cause miscarriage or low birthweight. There are no ofcial recommendations to limit caffeine consumption in non-pregnant consumers, although this has not prevented the assumption by media commentators and others that caffeine can be harmful. Specically, it is claimed that regular caffeine consumption, even at moderate levels, increases the risk of dehydration, anxiety and sleep disorders. While the published literature contains examples of high-dose caffeine studies where negative effects have been found (e.g. Smith 2002), there is also a considerable body of literature suggesting that natural caffeine-containing foods and beverages offer cognitive and performance-related benets, and may provide a source of polyphenols (Gardner et al. 2007). This review aims to examine and collate double-blind, placebo-controlled trials in order to investigate the risks and benets of regular caffeine consumption on mood, cognitive function, physical performance and hydration.
Methods
Medline was searched for English-language, peerreviewed studies published between 1992 and 2007. Search terms included caffeine in combination with mood, cognitive function, hydration, diuresis, performance and exercise. Inclusion criteria were that studies had to be on healthy adults and that a double-
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Reference
Subjects
Not sleep-restricted Haskell et al. (2005) 75-, 150-mg bolus Cognitive performance, mood
24 habitual caffeine users following 24-hour abstinence vs. 24 non-users 49 habitual caffeine users following 4-, 6- or 8-hour abstinence 1.2 mg/kg BW bolus Cognitive performance, psychomotor skills, mood Cognitive performance, thirst, mood 12.5-, 25-, 50-, 100-mg bolus
23 habitual caffeine users following 24-hour abstinence. Within-person study 64 habitual caffeine users following 24-hour abstinence 1.2 mg/kg BW given t.i.d. in novel fruit drink 0 vs. 1 mg/kg BW bolus Psychomotor skills and mood tested after drink to assess cumulative effect Cognitive performance, alertness, mood
Improvements in reaction time, vigilance, memory. Habitual users outperformed non-users Caffeine had short-term stimulant effects after 8-hour abstinence. Not all were positive Caffeine improved cognitive function at all doses. Regular caffeine users beneted more than low users Caffeine improved cognitive function after one exposure. No cumulative effect Performance improved after 1st dose of caffeine but not after 2nd
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2 mg/kg BW bolus
Performance enhanced and mood improved in short-term Performance and mood improvements. Doseresponse. Intra-individual differences Performance and mood improvements Cognitive performance, mood Both regimes improved performance and increased reported anxiety
30 habitual caffeine users preloaded with 0,1 or 2 mg/kg bodyweight caffeine 102 light caffeine users. Within-person study 60 habitual caffeine users. Normal consumption maintained before trial 68 habitual caffeine users. Normal consumption maintained before trial 24 habitual caffeine users. Within-person study involving decaffeinated coffee + added caffeine 30 habitual caffeine users 37.5, 75, 100 mg q.i.d. to mimic tea/ coffee intake
19 habitual caffeine users. Within-person study 32 habitual caffeine users. Within-person study
100-mg bolus as tea, coffee or caffeinated water 25-, 50-, 75-, 100-, 200-mg bolus
2 mg/kg BW bolus
Both regimes improved performance but higher doses of caffeine disrupted sleep Alertness maintained with caffeine. Tea and coffee had similar effects Caffeine increased blood pressure and elevated mood. No doseresponse Performance and mood improvements regardless of caffeine withdrawal
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Table 2 Continued
Caffeine test 1 mg/kg BW bolus Cognitive performance Outcome variables Results for caffeine vs. placebo*
Reference
Subjects
C.H.S. Ruxton
120 habitual caffeine users following 24-hour abstinence vs. 56 infrequent users
Performance and mood improvements regardless of caffeine withdrawal. Caffeine users beneted more than infrequent users No effects
James (1998)
60 subjects after 3 day of caffeine equilibration (3 mg/kg bodyweight/ day) 36 habitual caffeine users 1- vs. 6-day exposure. 1.75 mg/kg BW t.i.d.
Acute improvements in alertness, not sustained over 6 days. No effect on cognitive performance
Sleep-restricted Lieberman et al. (2002) 100-, 200-, 300-mg bolus Vigilance, reaction time, marksmanship, alertness
Improvements in all except marksmanship. Effects greatest one hour post consumption No effects No effects over and above withdrawal alleviation
Mood
10 sleep-restricted subjects 17 habitual caffeine users following 3-week abstinence vs. 17 habitual caffeine users following 24-hour abstinence. Both groups sleep-restricted 96 habitual caffeine users alternating between 4-week caffeine use and 4-week placebo. Rested vs. sleep-restricted 48 habitual caffeine users alternating between 4-week caffeine use and 4-week placebo. Rested vs. sleep-restricted 23 fatigued subjects 3 mg/kg BW bolus
Caffeine partly prevented fatigue-related cognitive decline All measures of performance declined with sleep deprivation. Caffeine restored some measures but not marksmanship
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*Only statistically signicant ndings reported. BW, bodyweight; q.i.d., four times a day; t.i.d., three times a day.
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appear short, it is worth bearing in mind that plasma caffeine levels peak at 6090 minutes post-ingestion. Thus, any cognitive effects would be expected to occur in the short-term. The issues of tolerance and dose response are addressed later in this review. Sleep deprivation is known to affect cognitive function and mood. Seven studies examined the impact of caffeine on sleep-restricted subjects, with only three nding that caffeine restored at least some measures of cognitive function. A single study by James and Gregg (2004) reported a negative impact of caffeine in sleeprestricted subjects. The dose of caffeine used in these studies ranged from 84 to 600 mg per day, usually taken as a single bolus. It has been argued that regular exposure to caffeine could increase tolerance to cognitive and mood effects (Childs & de Wit 2006). This point was addressed by a number of studies involving comparisons between habitual users of caffeine and low/non-users. In most of these, habitual users appeared to experience greater cognitive or mood effects compared with low/non-users, which is surprising as tolerance would be expected to blunt any effects. This was even the case when the caffeine was supplied as capsules, rather than tea or coffee, which could have raised expectations among regular consumers of these beverages. Smit and Rogers (2000) found that habitual caffeine users demonstrated tolerance to the thirst-inducing effects of caffeine but not to the performance-enhancing and mood effects. There is controversy about whether or not the cognitive effects associated with caffeine consumption are related to withdrawal alleviation. Supporters of this theory (e.g. Yeomans et al. 2002; James & Gregg 2004) suggest that caffeine withdrawal in habitual users worsens cognitive function while re-introduction of caffeine simply restores cognitive function to baseline levels, thus offering no additional benet (see Rogers 2007). Those in opposition to this theory (e.g. Smith et al. 2005; Childs & de Wit 2006) cite experimental examples where subjects, regardless of exposure to withdrawal, experience cognitive and mood enhancements with caffeine consumption. Among the studies collated for this review, opinion was evenly split, although it is worth noting that most of the studies supporting the withdrawal alleviation theory were carried out on sleep-deprived subjects, which may have inuenced the results. If it is assumed that caffeine does have a real impact on cognitive function, it is logical to consider whether a doseresponse exists. Of the 15 studies that compared different levels of caffeine intake, only two reported a doseresponse for cognitive performance (Lieberman
et al. 2002; Smith et al. 2005), while a further two found a doseresponse for blood pressure, heart rate or skin temperature (Hindmarch et al. 1998; 2000). In the latter study, coffee (moderate/high caffeine) adversely affected sleep onset and duration, while tea (low/ moderate caffeine) did not. It was clear that the majority of studies did not support a doseresponse argument and that the rst exposure to caffeine appeared to induce the cognitive and mood effects. Heatherley et al. (2005) simulated normal consumption of caffeinated beverages, nding that the second cup did not induce further cognitive or mood benets until at least 8 hours had elapsed. The level of caffeine intake at which cognitive effects were generated was fairly low in terms of normal daily consumption patterns. In the study by Smit and Rogers (2000), the lowest dose was 12.5 mg, which equates to one third of a cup of tea. This nding is backed up by other reviews (ANZFA 2000). In studies of caffeinated beverages, tea and coffee produced similar cognitive and mood effects, but differed in terms of other outcomes (e.g. sleep quality, heart rate, blood pressure). This could suggest that cognitive function is not inuenced by increasing caffeine dose, while other physiological systems are. It may also reect differences in the presence of other biologically active components in tea and coffee (e.g. avonoids, theophylline or theobromine). Indeed, some authors have noted that the cognitive/mood effects of tea and coffee are not fully explained by the caffeine content (Hindmarch et al. 1998; Quinlan et al. 2000).
Physical performance
Until 2004, the International Olympic Committee (IOC) restricted caffeine use during competition as it was believed to be an ergogenic (i.e. performance-enhancing) compound. The maximum permitted level was 12 mg caffeine per litre of urine (equivalent to around 5 cups of coffee). A review of the World Anti-doping Code in 2003 reversed the ban (World Anti-doping Agency 2003), although caffeine is still considered to be ergogenic even at levels below the former IOC threshold (Graham 2001; Schwenk & Costley 2002). Caffeine is thought to impact on physical and sporting performance via one or more modes of action. A commonly cited mechanism links caffeine consumption to increased free fatty acid oxidation, which would have the effect of sparing glycogen and prolonging the duration of exercise (Nehlig & Debry 1994; Paluska 2003). Certainly, caffeine ingestion has been found to increase plasma free fatty acids and promote insulin resistance (Norager et al. 2005). However, this proposed mecha-
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nism is disputed by some researchers (Graham 2001). Other mechanisms include enhancing muscle contractions via changes to sodium, calcium and potassium concentrations (Magkos & Kavouras 2005), and increased tolerance to fatigue via production of plasma catecholamines and inhibition of adenosine receptors (Nehlig & Debry 1994). Eleven studies were found that met our criteria, and these are summarised in Table 3. Five used trained subjects, while one was on active elderly people. The majority of studies found that caffeine consumption, at intakes of 2.5 to 6 mg per kg bodyweight, enhanced physical performance. Outcome measures included time to exhaustion, running/cycling performance, perception of fatigue and cycling power. In the two studies where a null effect was found, one gave 34 students 201 mg per day of caffeine for 8 weeks (Malek et al. 2006), while the other gave 8 trained cyclists 6 mg per kg bodyweight per day (Hunter et al. 2002). The latter authors wondered whether the lack of effect was due to the cyclists performing over a xed distance, rather than cycling to exhaustion, as this type of protocol would not have picked up any impact of caffeine consumption on endurance. It would appear, from the available evidence, that caffeine has ergogenic properties and, indeed, this is the view taken by two meta-analyses by the same authors. Doherty and Smith (2004) examined the evidence from 40 double-blind studies on exercise performance, nding that caffeine improved exercise test performance by 12%. The effect was more pronounced for endurance exercise than for graded or short-term exercise. The second meta-analysis (Doherty & Smith 2005) examined the impact of caffeine ingestion on perceived exertion using data from 21 studies. It was reported that the lower ratings of perceived exhaustion relating to caffeine ingestion accounted for 30% of the improvement in exercise performance. The authors proposed that the impact of caffeine on ratings of perceived exhaustion could partly explain its ergogenic effects. Habitual intake of caffeine does not appear to diminish any ergogenic properties (Paluska 2003).
Hydration
It is a common perception that caffeine-containing drinks cause a net loss in uid and may lead to dehydration. FSA advice (2007) states: Drinks that contain caffeine (such as tea, coffee and cola) can act as diuretics, which means they can make your body lose greater volumes of water than usual. So these drinks can lead to an increased need for water or other uids that dont have a diuretic effect. If this were the case, large
numbers of UK adults would be at risk from dehydration because 7097% are regular consumers of caffeinated beverages (Henderson et al. 2002; Heatherley et al. 2006). According to the National Drinks Survey (Taylor Nelson Sofres 2007), average intakes of tea and coffee in UK adults are 2.1 and 1.1 cups per day, respectively. Any risk of dehydration would be higher in elderly people, who, on average, consume 85% of daily nonfood uid from tea (Taylor Nelson Sofres 2003). In theory, caffeine could have an adverse effect on hydration as it increases blood ow to the kidneys and inhibits the re-absorption of sodium, calcium and magnesium, thus expelling more water (Birkner et al. 2006). There is also epidemiological evidence that caffeine consumption provokes the need to urinate by stimulating the bladders detrusor muscles (Arya et al. 2000), although this was not conrmed by a randomised controlled trial in women with detrusor overactivity (Swithinbank et al. 2005). However, the theory may not translate into practice because much of the research used high caffeine intakes in the form of capsules, rather than caffeinated beverages, and mechanistic studies were performed in rats. Despite the view that caffeine may act as a diuretic, there were surprisingly few studies in humans. Table 4 gives details on the eight studies found. In ve of these, a daily caffeine intake of 1.4 to 6 mg per kg bodyweight (98 to 420 mg per day for an average 70 kg person) did not have an adverse effect on hydration. Caffeine intakes were substantially higher in two studies that did nd evidence of dehydration. Wemple et al. (1997) used a dose of 8.75 mg per kg bodyweight, nding that urine output increased by 400 ml compared with the placebo condition when subjects (n = 8) were at rest. Interestingly, no signicant differences in hydration were seen when subjects performed a three hour cycle test, and the authors proposed that this may have been due to elevated catecholamine levels. Neuhauser-Berthold et al. (1997) compared six cups of coffee (providing 642 mg caffeine) with a water placebo in 12 non-exercising subjects who had been deprived of caffeine for ve days. Over the four hour trial, urine output increased in the caffeine group by 753 ml, and there was evidence of dehydration from bodyweight and body water estimates. Excretion of both sodium and potassium increased. A further study (Bird et al. 2005) reported increased urine output (360 ml) on day one, but not on days 2 or 3, of a trial of 5.6 mg caffeine per kg bodyweight. This suggests tolerance to the renal effects of caffeine after 48 hours. These studies taken together suggest that higher levels of caffeine can cause dehydration, particularly when subjects have abstained from the
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Reference
Subjects
Speed and power improved Weight lifted in the one repetition bench press increased by 2 kg Endurance improved
30 healthy elderly subjects. Within-person study. 48-hour abstention from caffeine 8 male distance runners. Cross-over design Simulation of rugby performance
Cycling and upper body endurance, walking speed 8-km run performance, blood lactate
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16 subjects after 28 hours of sleep deprivation in military-style setting 9 male caffeine users
Marching endurance, running time to exhaustion Cycling endurance 100-km cycling time trial
8 trained cyclists
Performance greater. Blood lactate levels higher 3 minutes after exercise Speed, power and passing accuracy improved. Perceived fatigue lower Perceived exertion lower during march. Time to exhaustion increased Time to exhaustion increased after both doses of caffeine No effect
6 mg/kg BW preload followed by 0.33 mg/kg BW every 15 minutes during trial 5 mg/kg BW bolus taken 1, 3 or 6 hours prior to exercise 8.75 mg/kg BW taken over 4-hour period
Cycling endurance
6 trained cyclists. Cross-over design in resting condition and after 3-hour cycling
Time to exhaustion increased when caffeine taken 1 or 3 hours prior to exercise. Effects greater in non-users No impact
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Reference
6 trained cyclists. Cross-over design in resting condition and following 3-hour cycling 10 partially heat-acclimated athletes Caffeinated (mean 244 mg/day) vs. caffeine-free cola 5-day test period of 3 or 6 mg/kg BW 3-day regime of 5.6 mg/kg BW/day
No impact on hydration apart from urine colour (darker after caffeine) No impact on hydration
Hydration following 2 x 2 hour exercise sessions Fluid-electrolyte balance, urine colour, body mass Fluid balance Thermoregulation, uid balance post exercise
59 healthy men following 6-day equilibrium on 3 mg/kg BW 80 habitual caffeine users following 24-hour abstinence 7 trained male athletes. Cross-over design
No impact
Fluid-electrolyte balance, thermoregulation post exercise Fluid-electrolyte balance, body mass Fluid-electrolyte balance, BW, TBW (estimated by BIA)
59 active male students following 6-day equilibrium on 3 mg/kg BW 18 healthy adult men. Cross-over design of 4 commercially-available test drinks 12 healthy volunteers after 5-day abstention from methylxanthines
5 mg/kg BW preload followed by 2.5 mg/kg BW 2 and 0.5 hours prior to exercise 5-day test period of 3 or 6 mg/kg BW with exercise test 1-day test periods of 111254 mg/day (1.43.1 mg/kg BW) 1-day test of 6 cups of coffee (642 mg caffeine/day)
No impact. BW reduced in all uid conditions 24-hour urine output increased by 753 ml. BW reduced by 0.7 kg. TBW reduced by 2.7%. Na and K urinary excretion increased
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*Only statistically signicant ndings reported. BIA, bioelectrical impedance analysis; BW, bodyweight; TBW, total body water.
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substance for a number of days. There is no evidence at present that low to moderate intakes of caffeine, even when consumed around extreme exercise, affect hydration in a negative way.
Conclusions
From a review of double-blind, placebo-controlled studies published over the past 15 years, it would appear that the range of caffeine intake that could maximise benet and minimise risk in relation to mood, cognitive function, performance and hydration is 38 to 400 mg per day, equating to 1 to 8 cups of tea, or 0.3 to 4 cups of brewed coffee per day. Current levels of caffeine intake in the UK fall well within this range, suggesting that risk, for example from dehydration, is likely to be minimal.
Acknowledgements
This review was made possible by a grant from the Tea Council (UK), a condition of which was that Tea Council representatives and associates played no role in writing the review.
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