Caffeine 101: The Science Behind Your Energy Boost

Do you absolutely despise getting up in the morning? We’re sure that a lot of you are raising your hands right now! We’re also pretty sure that the one thing that forces you out of bed is the magical wonder of coffee. Within a few minutes of drinking a nice fresh cup of joe, you feel awake, energized, and ready to take on the day. This magical wonder is possible because of caffeine. But… how does it work exactly? Let’s dive into the science behind it!

The A to Z on Caffeine

Caffeine is a stimulant, a.k.a. a drug that increases activity in your brain and nervous system (1). It blocks adenosine (a chemical that makes you feel sleepy) while also decreasing melatonin (the hormone that manages your sleep cycle) (2). This is why it is always recommended to consume caffeine in the morning or early afternoon! If you have caffeine late in the day or at night, you will have a difficult time falling asleep, ultimately ruining your sleep schedule. And if you’re thinking, “well, I only drink coffee in the morning, but I still have trouble sleeping,” remember that caffeine isn’t just present in coffee. Caffeine is found in (1):

● Coffee

● Tea

● Soft drinks

● Energy drinks

● Chocolate

● Guarana

Caffeine’s Pros & Cons

It is recommended to consume no more than 400 milligrams per day of caffeine, so choose wisely (3)! Overconsumption could cause you to experience a variety of symptoms such as headaches, dizziness, and shakiness (2). You may also feel anxious or have heartburn (2). Additionally, there’s the concern that you may become addicted to caffeine, which can lead to withdrawal symptoms when trying to quit or decrease your intake (2).

As for more serious side effects, one study found that drinking high amounts of caffeine can lead to less gray matter (the brain tissue that helps you function normally), causing long-term structural damage in the brain (4). It is also possible to have an overdose from caffeine, which can unfortunately lead to death (3).

Caffeine does have its benefits though! You may think and remember things better (3). You may have a lower risk of Alzheimer's and dementia as well as a reduced risk of depression and suicide (2, 3). Coffee in particular is deemed good for liver health (5), and you all know that we love the liver here at The Plug!

While there are still many studies determining the exact pros and cons of caffeine, you should be fine as long as you’re staying within the daily recommended amount! If you’re pregnant or have high blood pressure or anxiety, talk to your doctor about any risks or if you need to avoid caffeine completely.

A Healthy Alternative to Lean On

If you want a product for its taste and not necessarily its caffeine effects, go for the uncaffeinated version if there’s one available! Or maybe you want energy that is consistent throughout your day yet not as strong as caffeine or sugar. For that, we suggest consuming products high in fiber or other energy-sustaining ingredients — like The Plug! Our drink makes the perfect midday pick-me-up without any added sugar or caffeine.

“You can never have too much of a good thing” does not apply to caffeine consumption — sometimes it is bad to have too much of something! Or perhaps you’re shrugging right now as you drink your eighth cup of coffee…

But while caffeine does have its benefits, it is still important to have limits and maybe not chug a bottle of Coca Cola when you need to sleep before that big meeting tomorrow. Don’t say we didn’t warn you, PlugFAM!

Bibliography

1. Caffeine [Internet]. Better Health Channel | Victoria State Government. 2022 Feb 8. Available from: https://www.betterhealth.vic.gov.au/health/healthyliving/caffeine

2. WebMD Editorial Contributor. How Does Caffeine Affect Your Body? [Internet]. WebMD. Updated 2025 May 9. Available from: https://www.webmd.com/diet/how-caffeine-affects-your-body

3. Pietrangelo A. The Effects of Caffeine on Your Body [Internet]. Healthline. Updated 2025 July 10. Available from: https://www.healthline.com/health/caffeine-effects-on-body#Central-nervous-system

4. Leitch C. Caffeine Can Cause Long-Term Changes in the Brain [Internet]. Labroots. 2022 June 16. Available from: https://www.labroots.com/trending/neuroscience/22989/caffeine-cause-long-term-changes-brain 

5. Wadhawan M, Anand AC. Coffee and Liver Disease. Journal of Clinical and Experimental Hepatology [Internet]. 2016 Feb 27;6(1):40-46. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC4862107