Do Women Need More Protein During Menopause?
August 26, 2025
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Let’s start with the benefits of caffeine. It’s commonly known that caffeine can help increase
energy, focus, and concentration. Its why caffeine is a go-to choice for busy office workers,
overworked students, and all kinds of athletes.
For athletes, caffeine may temporarily enhance their cognition, strength, power, and
endurance (1).
However, caffeine has more to offer. One of the most common ways to consume caffeine is through coffee, which contains other health boosting ingredients, such as polyphenols and antioxidants. Observational research shows that 3-4 cups of coffee per day, which is about 400mg of caffeine, may reduce the risk of all-cause mortality, cardiovascular disease, and even cancer (2). Caffeine may also reduce the risk of liver fibrosis, gallstones, Parkinson disease, and asthma symptoms.
Those are some pretty impressive benefits!
Yes, the type of caffeine matters.
Natural caffeine is found in the fruits, leaves, and beans of coffee, green tea, black tea,
cacao, and guarana plants. These caffeine sources have protective antioxidants with many
health benefits.
Synthetic caffeine is used in energy drinks, energy shots, soft drinks, pre-workout
supplements, and prescription medications. It’s also found in caffeine pills and tablets. These
caffeine sources do not have protective antioxidants.
Did you see the news that Health Canada recently recalled over 20 different energy drinks
because of the caffeine content?
It’s clear that the source of caffeine does matter, and you should aim to get your caffeine
from natural sources like a cup of coffee or green tea, or plant extracts used in supplements
like Trim 7.
While the benefits of caffeine outweigh the drawbacks, there are a few to keep in mind.
Caffeine can cause caffeine tolerance, poor sleep quality, and nervousness or anxiety. If
you’re sensitive to caffeine, you can reduce the amount, stop taking caffeine after a certain
time in the day, or remove it altogether.
When pregnant or breastfeeding, women shouldn’t consume more than 200-300 mg of
caffeine per day, and it’s always best to check with your healthcare practitioner to be safe.
Learn more about how caffeine can help you lose weight here.
Sources
(1) International society of sports nutrition position stand: caffeine and exercise
performance. Journal of the International Society of Sports Nutrition. 2021. Available
online at https://jissn.biomedcentral.com/articles/10.1186/s12970-020-00383-4
(2) Coffee consumption and health: umbrella review of meta-analyses of multiple health
outcomes. TheBMJ. 2017. Available online at
https://www.bmj.com/content/359/bmj.j5024
(3) Novel multi-ingredient supplement facilitates weight loss and improves body
composition in overweight and obese individuals: A randomized, double-blind,
placebo-controlled clinical trial. Nutrients. 2023. Available
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