Caffeine: Cognitive Enhancer Or Brain-Wrecker?

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The Two Sides Of Caffeine

Bar chart showing varying opinions on caffeine, with the largest number considering it a safe cognitive enhancer, and progressively fewer respondents viewing it as a moderately safe recreational drug, a substance with addictive properties that make

We asked you for your health-related opinions on caffeine itself, not necessarily the coffee, tea, energy drinks, etc that might contain it.

We have, by the way previously written about the health effects of coffee and tea specifically:

As for our question about caffeine itself, though, we got the above-depicted, below-described, set of results:

  • About 59% said “caffeine is a safe stimulant and cognitive enhancer”
  • About 31% said “caffeine is a moderately safe recreational drug”
  • About 8% said “caffeine’s addictive properties make it de facto bad”
  • One (1) person said “caffeine will leave you a trembling exhausted wreck”

But what does the science say?

Caffeine is addictive: True or False?

True, though one will find occasional academics quibbling the definition. Most of the studies into the mechanisms of caffeine addiction have been conducted on rats, but human studies exist too and caffeine is generally considered addictive for humans, for example:

Caffeine addiction and determinants of caffeine consumption among health care providers: a descriptive national study

See also:

The caffeine dilemma: unraveling the intricate relationship between caffeine use disorder, caffeine withdrawal symptoms and mental well-being in adults

Notwithstanding its addictive status, caffeine is otherwise safe: True or False?

True-ish, for most people. Some people with heart conditions or a hypersensitivity to caffeine may find it is not safe for them at all, and for the rest of us, the dose makes the poison. For example:

Can too much caffeine kill you? Although quite rare, caffeine can be fatal in cases of overdose; such circumstances are generally not applicable to healthy individuals who typically consume caffeine via beverages such as tea or coffee.❞

~ Dr. Jose Antonio et al.

Read more: Common questions and misconceptions about caffeine supplementation: what does the scientific evidence really show?

this paper, by the way, also includes a good example of academics quibbling the definition of addiction!

Caffeine is a cognitive enhancer: True or False?

True, but only in the case of occasional use. If you are using it all the time, your physiology will normalize it and you will require caffeine in order to function at your normal level. To attain higher than that, once addicted to caffeine, would now require something else.

Read more: Caffeine: benefits and drawbacks for technical performance

Caffeine will leave you a trembling exhausted wreck: True or False?

True or False depending on usage:

  • The famously moderate 3–5 cups per day will not, for most people, cause any such problems.
  • Using/abusing it to make up for lost sleep (or some other source of fatigue, such as physical exhaustion from exertion), however, is much more likely to run into problems.

In the latter case, caffeine really is the “payday loan” of energy! It’ll give you an adrenal boost now (in return, you must suffer the adrenal dumping later, along with lost energy expended in the adrenaline surge), and also, the tiredness that you thought was gone, was just caffeine’s adenosine-blocking activities temporarily preventing you from being able to perceive the tiredness. So you’ll have to pay that back later, with interest, because of the extra time/exertion too.

Want to make caffeine a little more gentle on your system?

Taking l-theanine alongside caffeine can ameliorate some of caffeine’s less wonderful effects—and as a bonus, l-theanine has some nifty benefits of its own, too:

L-Theanine: What’s The Tea?

Enjoy!

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  • The Bare-Bones Truth About Osteoporosis

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    In yesterday’s issue of 10almonds, we asked you “at what age do you think it’s important to start worrying about osteoporosis?”, and here’s the spread of answers you gave us:

    The Bare-bones Truth About Osteoporosis

    In yesterday’s issue of 10almonds, we asked you “at what age do you think it’s important to start worrying about osteoporosis?”, and here’s the spread of answers you gave us:

    At first glance it may seem shocking that a majority of respondents to a poll in a health-focused newsletter think it’ll never be an issue worth worrying about, but in fact this is partly a statistical quirk, because the vote of the strongest “early prevention” crowd was divided between “as a child” and “as a young adult”.

    This poll also gave you the option to add a comment with your vote. Many subscribers chose to do so, explaining your choices… But, interestingly, not one single person who voted for “never” had any additional thoughts to add.

    We loved reading your replies, by the way, and wish we had room to include them here, because they were very interesting and thought-provoking.

    Let’s get to the myths and facts:

    Top myth: “you will never need to worry about it; drink a glass of milk and you’ll be fine!”

    The body is constantly repairing itself. Its ability to do that declines with age. Until about 35 on average, we can replace bone mineral as quickly as it is lost. After that, we lose it by up to 1% per year, and that rate climbs after 50, and climbs even more steeply for those who go through (untreated) menopause.

    Losing 1% per year might not seem like a lot, but if you want to live to 100, there are some unfortunate implications!

    About that menopause, by the way… Because declining estrogen levels late in life contribute significantly to osteoporosis, hormone replacement therapy (HRT) may be of value to many for the sake of bone health, never mind the more obvious and commonly-sought benefits.

    Learn more: Management of osteoporosis in postmenopausal women: the 2021 position statement of The North American Menopause Society

    On the topic of that glass of milk…

    • Milk is a great source of calcium, which is useless to the body if you don’t also have good levels of vitamin D and magnesium.
    • People’s vitamin D levels tend to directly correlate to the level of sun where they live, if supplementation isn’t undertaken.
    • Plant-based milks are usually fortified with vitamin D (and calcium), by the way.
    • Most people are deficient in magnesium, because green leafy things don’t form as big a part of most people’s diets as they should.

    See also: An update on magnesium and bone health

    Next most common myth: “bone health is all about calcium”

    We spoke a little above about the importance of vitamin D and magnesium for being able to properly use that. But potassium is also critical:

    Read more: The effects of potassium on bone health

    While we’re on the topic…

    People think of collagen as being for skin health. And it is important for that, but collagen’s benefits (and the negative effects of its absence) go much deeper, to include bone health. We’ve written about this before, so rather than take more space today, we’ll just drop the link:

    We Are Such Stuff As Fish Are Made Of

    Want to really maximize your bone health?

    You might want to check out this well-sourced LiveStrong article:

    Bone Health: Best and Worst Foods

    (Teaser: leafy greens are in 2nd place, topped by sardines at #1—where do you think milk ranks?)

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  • Genius Gut – by Dr. Emily Leeming

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    When it comes to the gut-brain information interchange, 90% of it is the gut talking to the brain (the brain is a good listener). As such, one of the best things we can do for our brain is ensure our gut has good things to say.

    Dr. Leeming talks us through doing a quick initial assessment to judge the general goodness/badness of our current gut situation (based on output, not input, so it’s about the actual goodness/badness, not what we expect it should be), before going on to explain a lot of the anatomy and physiology at hand.

    The hacks themselves may be, in their titles, things you already know—but where the real value of this book lies is in all the data and science collated under each of those hacks, allowing the reader to optimize everything rather than just guessing. Which can mean optimize by doing things as close to perfectly as possible, or it can mean optimize by doing/using the things that get the best results for the minimum effort. It’s up to you!

    The style is very casual and friendly, even conversational, while not skimping on science (and indeed, citations are frequently provided for such).

    Bottom line: if you’d like to improve your gut health, especially with the goal of improving your brain health, this is an excellent book for that.

    Click here to check out Genius Gut, and make yours better for you!

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  • Oral retinoids can harm unborn babies. But many women taking them for acne may not be using contraception

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    Oral retinoids are a type of medicine used to treat severe acne. They’re sold under the brand name Roaccutane, among others.

    While oral retinoids are very effective, they can have harmful effects if taken during pregnancy. These medicines can cause miscarriages and major congenital abnormalities (harm to unborn babies) including in the brain, heart and face. At least 30% of children exposed to oral retinoids in pregnancy have severe congenital abnormalities.

    Neurodevelopmental problems (in learning, reading, social skills, memory and attention) are also common.

    Because of these risks, the Australasian College of Dermatologists advises oral retinoids should not be prescribed a month before or during pregnancy under any circumstances. Dermatologists are instructed to make sure a woman isn’t pregnant before starting this treatment, and discuss the risks with women of childbearing age.

    But despite this, and warnings on the medicines’ packaging, pregnancies exposed to oral retinoids continue to be reported in Australia and around the world.

    In a study published this month, we wanted to find out what proportion of Australian women of reproductive age were taking oral retinoids, and how many of these women were using contraception.

    Our results suggest a high proportion of women are not using effective contraception while on these drugs, indicating Australia needs a strategy to reduce the risk oral retinoids pose to unborn babies.

    Contraception options

    Using birth control to avoid pregnancy during oral retinoid treatment is essential for women who are sexually active. Some contraception methods, however, are more reliable than others.

    Long-acting-reversible contraceptives include intrauterine devices (IUDs) inserted into the womb (such as Mirena, Kyleena, or copper devices) and implants under the skin (such as Implanon). These “set and forget” methods are more than 99% effective.

    A newborn baby in a clear crib in hospital.
    Oral retinoids taken during pregnancy can cause complications in babies. Gorodenkoff/Shutterstock

    The effectiveness of oral contraceptive pills among “perfect” users (following the directions, with no missed or late pills) is similarly more than 99%. But in typical users, this can fall as low as 91%.

    Condoms, when used as the sole method of contraception, have higher failure rates. Their effectiveness can be as low as 82% in typical users.

    Oral retinoid use over time

    For our study, we analysed medicine dispensing data among women aged 15–44 from Australia’s Pharmaceutical Benefit Scheme (PBS) between 2013 and 2021.

    We found the dispensing rate for oral retinoids doubled from one in every 71 women in 2013, to one in every 36 in 2021. The increase occurred across all ages but was most notable in young women.

    Most women were not dispensed contraception at the same time they were using the oral retinoids. To be sure we weren’t missing any contraception that was supplied before the oral retinoids, we looked back in the data. For example, for an IUD that lasts five years, we looked back five years before the oral retinoid prescription.

    Our analysis showed only one in four women provided oral retinoids were dispensed contraception simultaneously. This was even lower for 15- to 19-year-olds, where only about one in eight women who filled a prescription for oral retinoids were dispensed contraception.

    A recent study found 43% of Australian year 10 and 69% of year 12 students are sexually active, so we can’t assume this younger age group largely had no need for contraception.

    One limitation of our study is that it may underestimate contraception coverage, because not all contraceptive options are listed on the PBS. Those options not listed include male and female sterilisation, contraceptive rings, condoms, copper IUDs, and certain oral contraceptive pills.

    But even if we presume some of the women in our study were using forms of contraception not listed on the PBS, we’re still left with a significant portion without evidence of contraception.

    What are the solutions?

    Other countries such as the United States and countries in Europe have pregnancy prevention programs for women taking oral retinoids. These programs include contraception requirements, risk acknowledgement forms and regular pregnancy tests. Despite these programs, unintended pregnancies among women using oral retinoids still occur in these countries.

    But Australia has no official strategy for preventing pregnancies exposed to oral retinoids. Currently oral retinoids are prescribed by dermatologists, and most contraception is prescribed by GPs. Women therefore need to see two different doctors, which adds costs and burden.

    Hands holding a contraceptive pill packet.
    Preventing pregnancy during oral retinoid treatment is essential. Krakenimages.com/Shutterstock

    Rather than a single fix, there are likely to be multiple solutions to this problem. Some dermatologists may not feel confident discussing sex or contraception with patients, so educating dermatologists about contraception is important. Education for women is equally important.

    A clinical pathway is needed for reproductive-aged women to obtain both oral retinoids and effective contraception. Options may include GPs prescribing both medications, or dermatologists only prescribing oral retinoids when there’s a contraception plan already in place.

    Some women may initially not be sexually active, but change their sexual behaviour while taking oral retinoids, so constant reminders and education are likely to be required.

    Further, contraception access needs to be improved in Australia. Teenagers and young women in particular face barriers to accessing contraception, including costs, stigma and lack of knowledge.

    Many doctors and women are doing the right thing. But every woman should have an effective contraception plan in place well before starting oral retinoids. Only if this happens can we reduce unintended pregnancies among women taking these medicines, and thereby reduce the risk of harm to unborn babies.

    Dr Laura Gerhardy from NSW Health contributed to this article.

    Antonia Shand, Research Fellow, Obstetrician, University of Sydney and Natasha Nassar, Professor of Paediatric and Perinatal Epidemiology and Chair in Translational Childhood Medicine, University of Sydney

    This article is republished from The Conversation under a Creative Commons license. Read the original article.

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    Many of us will face the challenge of “aging solo”, if indeed we’re not already. The premise of this book is that while it may indeed be a challenge, it can be an exciting challenge rather than a scary one.

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    To that end, she offers her “EMPOWER” framework:

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    • Renew yourself and create a joyful environment

    Now, as listed, those may seem a little vague, but rest assured she goes into great detail in the book, with a whole chapter for each.

    For example, prioritizing vitality and energizing oneself can seem like a double-up, but the former chapter is about healthy living in the context of the solo life, while the latter chapter is more about avocation lifelong learning, overcoming fear of the unknown, and making sure to actually live this one precious life, not just go through the motions.

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    Bottom line: this book is, in essence, a roadmap for aging solo and creating the future we deserve, on our own terms. An enjoyable, practical, and uplifting read!

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  • The Age of Scientific Wellness – by Dr. Leroy Hood & Dr. Nathan Price

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    In this book, the authors set out to make the case that “find it and fix it” medicine has done a respectable job of getting us where we are, but what we need now is P4 medicine:

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