This is what caffeine really does to your brain.

For many, life before the first coffee of the day is a mere procedure. We cling to that hot cup looking for a “shot” of energy that will allow us to face the day ahead, but in reality science indicates that we are not getting extra energy. Added to this is the recent debate on social media and health podcasts that insists that drinking that coffee as soon as you wake up is a huge mistake. But what does the data really say?

Caffeine does not give energy. To understand the effect that coffee has on us, we must first know the true protagonist of fatigue, which is adenosine. A molecule that accumulates as the day goes by and our brain consumes energy. In this way, adenosine acts as a switch that tells us “it’s time to sleep” when it reaches certain levels.

With this clear, we can talk about caffeine, which is, purely and simply, an exercise in identity theft, since its chemical structure is very similar to adenosine. This is essential because, just like two identical keys fit into the same lock, caffeine manages to bind to the receptors where adenosine exerts its effect, blocking them.

It is studied. In the minds of many people there is a fairly ingrained concept that caffeine is an enhancer that creates new energy. But in reality it is a ‘cognitive normalizer’ that manages to block the signals that induce fatigue and postpones sleep debt.

There is a downturn. While caffeine is blocking its receptors, adenosine continues to accumulate in the brain as the day goes by, even though we do not feel it as it cannot bind anywhere to manifest its effects. But the moment the effect of caffeine wears off and it disengages from the receptors, all this accumulated adenosine enters at once. And the result is great fatigue, as if all our energy had been stolen.

Drinking coffee. In recent years, promoted by renowned popularizers, the mantra that we must wait between 60 and 90 minutes after waking up to drink your first cup of coffee. The theory holds that this allows the natural morning cortisol spike to dissipate and the adenosine receptors to “clean up,” thus avoiding the dreaded afternoon crash.

But the reality is that there is still a lack of robust clinical trials that show that delaying coffee changes energy levels or sleep quality. Furthermore, the morning cortisol peak is a natural and healthy process, seeing that in regular coffee consumers this hormonal cycle is not abnormally altered regardless of the time.

It has its positive side. It should be noted that the most recent research indicates that the consumption of more than two cups of coffee a day is associated with a lower risk of cognitive decline compared to those who do not consume it. It has even been seen that drinking three to five cups of coffee before noon is associated with a 16% less mortality from any cause and a 31% drop in cardiovascular risk.

Images | Raymond Klavins

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