Caffeine: healthful hero or vitality villain?

Caffeine has long been a lively topic of discussion among scientists, health professionals, and the general public as to its possible risks and benefits to health. Caffeine has been lauded for its positive effects on mental acuity and physical performance only to be subsequently vilified for its possible harmful effects on the heart and nervous system. Tens of thousands of research studies have now identified and clarified the effects of this widely consumed substance and have helped settle a number of questions about it.  While the “final word” on the topic is undoubtedly far from being written, we are now armed with an abundance of reliable information about caffeine’s safety and efficacy in human health.

Caffeine was first isolated from coffee seeds (beans) nearly two hundred years ago although its consumption dates back many millennia prior to that.  It is now regarded as the world’s most widely used psychoactive compound with an estimated 120,000 tons of it consumed annually around the globe.  This equates to one 50 milligram serving every day of the year for every man, woman, and child on Earth!  The most widely used natural sources of caffeine include coffee, tea, kola nut, yerba mate, guarana and cocoa/chocolate.  Products by PURE use natural sources of caffeine. Those products, and their estimated caffeine content per serving, include: PURE Café (150mg), GPS Energize (110mg), ENERGY (120mg), 360 Complete Shake (35mg), Metabolic ONE (88mg), Green Coffee Bean (<16mg), Matcha Vegan Shake (45-50mg).*

Close to 99% of the caffeine that we ingest is absorbed into the bloodstream within about forty-five minutes.  Its half-life, (the time it takes to eliminate half of what is consumed), averages about five hours but can be more or less depending upon genetics and activity.  That means that your 7:00 a.m. serving of caffeine is still in your system at half-strength when the clock strikes noon.  This also means that caffeine is probably best avoided about five hours prior to bedtime – more about that in bit.

For those of you whose eyes glaze over when you read technical science, you can skip this paragraph as it describes the underlying physiology of caffeine in the body.  Four notable physiological effects occur with the consumption of caffeine: 1) it blocks adenosine, (a normal central nervous system depressant in the body), thereby increasing nerve activity and creating a more energetic, wide-awake feeling; 2) it causes blood vessels in the brain to constrict slightly which helps prevent drowsiness; 3) it increases dopamine production – dopamine being a neurotransmitter that activates the “pleasure centers” in the brain; and 4) it increases cyclic-AMP levels which leads to greater fat-burning.  In addition, caffeine positively influences the release of other neuroactive compounds such as adrenalin, noradrenalin, serotonin, acetylcholine and GABA.  The net physiological effect of these biochemical activities is greater mental alertness, increased blood flow to the heart, smooth muscle relaxation in the lungs (which eases breathing), increased muscle energy and work capacity and better body composition.

The widely accepted safe consumption level of caffeine for healthy adults is 400 milligrams per day (US FDA, Health Canada, Mayo Clinic).   For pregnant or nursing mothers, the recommended maximum is 200-300 milligrams daily.  Consumption of caffeine in excess of 400 milligrams may cause nervousness, insomnia, irritability, migraines, slightly increased heart rate and/or stomach upset in sensitive individuals.*  For particularly sensitive individuals, (who comprise a very small percentage of the population), a much lower intake can elicit these same issues.  It’s worth noting that caffeine is not considered an addictive substance, (it doesn’t activate pathways in the brain related to addiction), and while slightly diuretic, caffeine has little or no impact on hydration levels in the body, particularly during exercise!

So, here is the general list of benefits that can be derived from caffeine consumption, as identified by thousands of scientific research studies.

  • Increased alertness and attention
  • Improved sports performance and exercise/training – both endurance and strength
  • Weight loss – through appetite suppression, increased fat-burning (lipolysis), and stimulation of thermogenesis (production of heat through calorie burning)
  • Reduced risk of Alzheimer’s disease and Parkinson’s disease
  • Improved long-term memory
  • Decreased risk of liver disease, gallstones, and kidney stones
  • Enhanced protection of eyes from cataract formation

Here is the general list of risks identified in the other scientific research studies.

  • Increased levels of anxiety and depression, especially in adolescents consuming “adult quantities” of caffeine
  • Slight rise in blood glucose levels in Type 2 diabetes
  • High intake may trigger gout attacks for those individuals with the condition
  • May cause insomnia, if consumed three to six hours prior to bedtime
  • See above (paragraph 5) for undesirable effects experienced with excessive consumption of caffeine

Finally, here is a list of specific takeaways that are found throughout the scientific research literature.

Caffeine and the Heart

  • May slightly elevate heart rate
  • Protects heart muscle from oxidative damage
  • Regular coffee drinkers have a lower incidence of new-onset atrial fibrillation (a-fib) than non-drinkers

Caffeine and the Brain – Mood/Cognitive Function

  • Improves reaction time, vigilance, memory, attention, and cognitive function
  • Benefits short-term performance and improves mood
  • Can increase anxiety
  • Partially prevents fatigue-related cognitive decline
  • Increases information processing activity of the brain
  • Enhances verbal IQ and reasoning abilities
  • Raises levels of “brain entropy” resulting in higher activity throughout the entire cerebral cortex

Caffeine and Physical Performance

  • Increases speed and power
  • Improves amount of weight lifted in resistance-trained individuals
  • Increases endurance and preserves muscle glycogen stores through fat mobilization and burning
  • Lowers perceived exertion during activity

Healthful hero or vitality villain? 

Maybe caffeine is a little bit of both. The overwhelming consensus in scientific circles, however, is that caffeine has been shown to be harmless for all but a very small percentage of adults and has been validated to be beneficial for a very large percentage.  The fact that 90% of the adult population consumes caffeine in one or more forms is a testament to its mental and mood benefits.  Coupling that with the health and performance benefits realized from caffeine use and the scales are tipped strongly toward it being a health hero.  As I said at the beginning, the “final word” isn’t yet written for caffeine but, for the present, the “manuscript” does support the view that consuming it at recommended levels is both safe and advantageous.

By Rich Scheckenbach, PURE Wellness Advisory Board Member –  May 2018

Rich Scheckenbach received his baccalaureate degree from the University of California, Los Angeles (UCLA) with Bacteriology as his major field of study. He pursued his doctoral studies in Microbiology/Biochemistry at Oregon State University. Areas of expertise include product research and development, proprietary formulation, market assessment, product promotion, FDA and FTC compliance, and nutritional biochemistry.

 

*Do not exceed 4 servings per day of ENERGY, GPS Energize, Metabolic ONE or PURE Café in any combination, to prevent potential undesirable effects of too much caffeine.

What is your favorite product?

ENERGY, Metabolic ONE, GoYin, MelaTrim — our products are pretty awesome! We asked our Independent Business Owners (IBOs) to share their favorites. If you want to add more products to your daily regimen or learn about a product you haven’t tried, our IBOs have a few suggestions for you.

Here’s what they had to say. Maybe you’ll discover a new way to take one of our products, or learn about a benefit you weren’t aware of.

  • “Lemon ENERGY mixed with Cherry-flavored GPS Energize explodes my energy and pumps me up for a workout!” – Larry Crimm, Diamond
  • ENERGY is a mom’s life! It’s necessary for functioning during long days and multitasking.” – Lindsay Scheel, Chairman Black Diamond
  • Metabolic ONE with ENERGY! ENERGY wakes up the brain and Metabolic ONE wakes up the body! I believe it’s a one-two punch. That’s what I sampled seven years ago when I was introduced to PURE. If you can make me feel like that every day, I’m in! It’s how I start every day!” – Leslie Forester, Chairman Black Diamond
  • Metabolic ONE is great for energy, curbing appetite, and burning fat!” – Jamal Luke, Silver Director
  • ENERGY! It keeps me on task, refocuses me and gives me the boost I need to work a long day!” – Mandi Doty, Ruby Executive
  • ENERGY! Because without it I’m a mombie (mom Zombie).” – Molly Cormican, Ruby Executive
  • Daily Build! This product fills the gaps I have in my diet. I don’t always eat clean, but this allows me to get the proper nutrients in my body so I can function at higher levels throughout the day. I work in a high stress environment and this comprehensive liquid multivitamin is essential for my success at work. Don’t leave home without it!” – Jayson Lavender, Presidential Black Diamond
  • ENERGY gets me through my night shifts as a Labor & Delivery nurse. It provides the clear mind I need for those early morning deliveries when focus is absolutely necessary. At home, GoYin helps to balance my mood. Finally MelaTrim is the perfect sleep aid as I transition back to sleeping at night with my family.” – Brittney Ford, Platinum Director
  • “Mix GPS Circulate and GPS Energize with ice and water! Blend it together to make an amazing smoothie!” – Cheryl Falkner, Chairman Black Diamond
  • “My favorite product is GPS Adapt. I am a stay-at-home mom and GPS Adapt has been a life saver for me. It keeps me grounded and helps me keep my emotions in check. It’s a daily dose for me!” – Lindsay Krause, Ruby Executive
  • “That’s a tough one, as I have several! Probably Daily Build. About 10 minutes after drinking it, I can feel it!” – Teena Story, Diamond
  • “When asking to pick a go-to product, and only one, it’s like choosing a favorite child! Each has its amazing qualities; however, I would not go a day without GoYin because it simply makes me feel balanced, helps decrease the morning stressors of getting out the door and helps relieve my tension. It tastes delicious!” – Heidi Taphorn, Diamond

What is your favorite product, combination of products or routines? Please share with us.

How well do your know your B6 vitamins?

Knowledge is power and the more you know about vitamins, their benefits and their safe consumption, the wiser and healthier you’ll be.

All eight of the B vitamins, the energy vitamins, are important in helping the body convert food into fuel. B vitamins also help fight infection and disease. It’s also important to note that excessive consumption can be unhealthy.

In this blog post, we are going to educate on vitamin B6, also called pyridoxine. It plays a part in such major functions including movement, memory and blood flow. Vitamin B6 is a water-soluble vitamin meaning is dissolves in water so the body cannot store it. Leftovers leave the body through urine.

Adults ages 19 to 50 need 1.3 milligrams of vitamin B6 daily, while older senior women need 1.5 milligrams and senior men need 1.7 milligrams.1 The recommended supplemental, tolerable upper intake level is 100 mg (5,000% DV).2

Benefits of vitamin B6

  • Maintains normal nerve function
  • Supports a healthy gut
  • Balances healthy levels of blood sugar
  • Aids in the function of enzymes and protein metabolism

Deficiencies of vitamin B6

Not enough vitamin B6 intake may be linked to depression, and can also cause anemia. A lack of vitamin B6 can cause confusion, nausea, susceptibility to infections and skin rashes.

Be careful not to overdo it

According to the federal government, you should not take more than 100 milligrams of vitamin B6 a day (the upper tolerable limit), in supplement form. However, high intakes of vitamin B6 from food is safe.

Taking too much vitamin B6 in supplement form can cause nerve damage, sensitivity to the sun, painful skin lesions and nausea and heartburn. Taking vitamin B6 can also interfere with several types of medications.1

GoYin, Daily Build, 360 Compete Shake, Metabolic ONE, GPS Rebuild, GPS Energize, GPS Hydrate, ENERGY and PURE Café all contain B vitamins, including B6. If you took the recommended servings of these products, which is 2 times a day, your vitamin B6 intake would be approximately 90 mg.

However, if you were to take more than the suggested serving, approximately 3-4 times a day, you would be surpassing the safe limit.

Following the recommended serving of every supplement is very important, as you want to be careful not to go significantly above the recommended allowance. Every product pack contains a Daily Usage Guide that offers suggested product use throughout the day for optimal benefits. Be sure to read the product labels or learn more about each product and its recommended use at livepure.com.

 

1http://healthyeating.sfgate.com/can-much-vitamin-b6-vitamin-b12-6060.html

2https://ods.od.nih.gov/factsheets/VitaminB6-HealthProfessional/

Ingredient spotlight: Amino acids

Remember studying DNA and protein synthesis in biology? You might recall seeing a picture of a “chain” in your textbook, like beads on a necklace? Just to refresh, that “chain” was a sequence of amino acids that together forms a protein.

Many of our dietary supplements offer amino acids for good reason. Amino acids are the building blocks of life. They help build and repair organs, muscles, glands, ligaments, tendons, nails, skin, and hair. They also aid in the formation of antibodies, they carry oxygen through the body, and they play a role in muscle activity.

The body must have all the amino acids, essential and non-essential, in order to build the proteins it needs to repair, grow and maintain cells. Keep in mind that when you are under the weather or dealing with significant stress, your body may not be able to produce enough of these amino acids to meet your needs which makes supplementation very important.

When your body does not get the amino acids it needs, your muscles start to waste away, your immune response may decrease, fatigue sets in and you may notice changes to the texture to the skin and hair.1

Essential and non-essential amino acids

Essential amino acids are “essential” because you have to have them, and your body cannot make them on its own. The only way to get them is through food or supplementation. The following is a list of the nine essential amino acids; the first three are usually grouped together to make up branch chain amino acids (BCAAs).2

  • Isoleucine
  • Leucine
  • Valine
  • Lysine
  • Methionine
  • Histidine
  • Phenylalanine
  • Threonine
  • Tryptophan

Nonessential amino acids, on the other hand, can be produced by your body. Supplementation may still be necessary to maintain balance. The 11 nonessential amino acids.

What does the “L” in front of the name mean?

If you look on the ingredient label of your dietary supplement, you will likely see an “L” in front of the amino acid name. Example: L-arginine (a non-essential amino acid). This “L” means that the amino acid is in a form which your body can easily absorb. These amino acids are more similar to the ones in our bodies.

Supplement amino acids with PURE.

Foods plentiful in amino acids.

Since we’re talking about protein here, look at animal-based foods with the highest percentage of amino acids. Things like seafood, lean meat, eggs and dairy are all high in amino acids. Quinoa, beans, nuts, seeds and soy products are also high in amino acids.

Learn more about PURE and order today. Send an email to SalesSupport@livepure.com or contact us at 866-535-5888 for assistance.

 

1https://www.gbhealthwatch.com/Nutrient-Protein-Symptoms.php
2http://www.nutrientsreview.com/proteins/amino-acids

PURE Ask the Expert Questions and Answers

At PURE: People United Reaching Everyone, we have an expert team that is dedicated to answering your product and nutrition questions.

Here are the most popular questions from the previous week. You might find a topic related to a question you have.

Q: My husband has been on heartburn medication. Would any of your products help him?

A: Magnesium and calcium are effective acid neutralizers and have been shown to help to eliminate heartburn and acid reflux. Our CalciuMK+ is a delicious, liquid non-dairy formula offering the Rapid Delivery of calcium, magnesium, vitamin D, E, and K2. Other steps your husband can take are not going to bed with a full stomach, eating smaller portions, eating slowly, and avoiding foods like onions, peppermint, chocolate, caffeine, citrus fruits, tomatoes and spicy foods. There are also products to avoid. In some individuals, GoYin may cause heartburn due to the fruit juices and citrus in the product. Some individuals may also experience heartburn with Organic Sulfur; consuming Organic Sulfur with a meal may help reduce this. Some studies have suggested that nightshade fruits like the goji berry may cause heartburn among some individuals.

Q: I was contemplating adding Metabolic ONE capsules to my Autoship, but I need to know how much caffeine is in each capsule and what the source of caffeine is.

A: Metabolic ONE contains natural sources of caffeine (88mg per 3 capsules) from guarana berries and yerba mate. It also contains green tea catechins and bitter orange extract (synephrine), which are known to boost the metabolism.

Q: Why would Organic Sulfur not be certified when it says organic on the label?

A: First, PURE does its best to use only organic, wild-crafted or cultivated without chemical, non-GMO ingredients. Methylsulphonylmethane (MSM) is a an organic sulfur compound found in all living plant and animal tissues. This form of sulfur is 100% organic; however, the term organic does not specifically refer to farming practices utilized in the production process of organic sulfur. While it may seem confusing, “organic sulfur” is the actual technical term for our MSM compound. Unlike sulfur oxide, organic sulfur is a food grade form of sulfur that is absolutely necessary beneficial for proper health and well-being. MSM (organic) sulfur works in the body by supporting the connective tissues of tendons, muscles and ligaments. Furthermore, organic sulfur, a naturally-occurring component of (MSM), is an essential mineral which helps cell oxygenation and detoxification.

Have a question of two for the expert? Visit http://livepure.com/forms/asktheexpert and we’ll try our best to send you an answer within 24 hours.

Chew on this, and cut calories at the same time

Wouldn’t it be great if you could lose weight while you ate? We are not talking about eating a granola bar while walking on the treadmill. Certain foods actually have thermogenic properties meaning they raise your core body temperature and thus boost your metabolism.

The following foods have actually been shown to boost your body’s calorie-burning potential, so you can burn calories while you chew and digest.

Fat-burning foods:  

Whole Grains: Did you know your body is burning calories when you digest food?  In one study, it was shown that a meal containing whole grains required twice as many calories to digest as a meal containing refined grains (137 vs. 73 calories).1 Whole grains have other health benefits as well, including a higher protein and fiber content than refined grains.

Lean or Plant-Based Protein: Moderately increasing protein intake may modestly increase metabolic rate. A healthy protein intake may provide additional weight management benefits by increasing fullness following a meal and promoting retention of lean muscle mass.2

Hot Peppers (capsicum): Peppers may modestly increase both metabolism and fat burning. The benefits of red peppers have been seen in studies using pills as well as whole foods. Regardless of how you ingest it, capsicum may aid your weight management efforts.3    Daily Build, Metabolic ONE and HealthTrim® Cleanse contain ingredients from peppers. Greens contains organic cayenne fruit and PURE Café has black pepper extract.

Oolong, Green, or White Tea: Oolong, green, and white teas are rich in polyphenols (plant chemicals) and also contain caffeine. The metabolism- and energy-boosting effects of consuming polyphenols and caffeine have been shown in numerous studies.4

Coconut Oil: While coconut oil has not specifically been found to increase metabolic rate or promote fat burning, it may be a beneficial food to add to your weight management program. In recent studies, individuals consuming coconut oil as part of a weight management program experienced greater reductions in waist circumference than those who did not consume the coconut oil5, 6 in addition to helping support weight management, preliminary evidence suggests that coconut oil may also help promote blood cholesterol profiles at normal levels.7

HealthTrim® line of products:

In addition to the foods above, the HealthTrim® line of products can help you reach your own unique weight-management goals with targeted nutrition. The following products are all part of Rally28, PURE’s Complete Nutrition Weight Loss System.

  • 360 Complete Shake contains a proprietary Craving-Control technology and fat-burning ingredients. A unique potato extract helps promote healthy weight loss while Protease Inhibitor, derived from potato, helps to reduce appetite.
  • Green Coffee Bean contains chlorogenic acids which offer beneficial polyphenol antioxidants, an amount comparable to some products used in weight management research. Some studies show that the chlorogenic acid in green coffee beans affects how the body handles blood sugar and metabolism.
  • PURE Café is a slimming coffee that suppresses appetite so you can limit the amount of calories you are eating throughout the day.
  • Metabolic ONE contains green tea and cayenne pepper and caffeine, ingredients that help supercharge a sluggish metabolism.

Devise your fat-burning meal today, and be sure to combine it with plenty of exercise and adequate sleep.

Please consult a healthcare professional before beginning any diet plan, supplement regime or workout plan.

 

References:

1 Barr SB1, Wright JC. Postprandial energy expenditure in whole-food and processed-food meals; implications for daily energy expenditure. Food Nutr Res. 2010 Jul 2:54.

2 Paddon-Jones D1, Westman E, Mattes RD, Wolfe RR, Astrup A, Westerterp-Plantenga M. Protein, weight management, and satiety. Am J. Clin Nutr. 2008 May;87(5):1558S-1561S.

3 Ludy MJ1, Moore GE, Mattes RD. The effects of capsaicin and capsiate on energy balance: critical review and meta-analysis of studies in humans. Chem Senses. 2012 Feb;37(2):103-21.

4Hursel R1, Westerterp-Plantenga MS. Catechin- and caffeine-rich teas for control of body weight in humans. Am J. Clin Nutr. 2013 Dec;98(6 Suppl):1682S-1693S.

5 Liau KM1, Lee YY, Chen CK, Rasool AH. An open-label pilot study to assess the efficacy and safety of virgin coconut oil in reducing visceral adiposity. ISRN Pharmacol. 2011;2011-949686.

6 Assuncao ML1, Ferreira HS, dos Santos AF, Cabral CR Jr, Florencio TM. Effects of dietary coconut oil on the biochemical and anthropometric profiles of women presenting abdominal obesity. Lipids. 2009 Jul;44(7):593-601.

7 Feranil AB1, Duazo PL, Kuzawa CW, Adair LS. Coconut oil is associated with a beneficial lipid profile in pre-menopausal women in the Philippines. Asia Pac J Clin Nutr. 2011;20(2):190-5.

 

Ask the Expert: Frequently Asked Questions

At Genesis PURE, we have an expert team that is dedicated to answering your product and nutrition questions.

Here are the most popular questions from the previous week. You might find a topic related to a question you have.

Q: How much EPA, DHA, and DPA are in Mila?

A: EPA, DHA and DPA are all omega-3 fatty acids. Mila contains 4 grams of essential fatty acids, 3 grams of omega-3 and 1 gram of omega-6. The type of omega-3 fatty acid in Mila is ALA or alpha-linolenic acid. The body converts ALA into EPA, DHA, and DPA, so technically Mila does not actually contain these fatty acids. Everyone’s ability to convert ALA to EPA, DHA, and DPA will vary, so it is difficult to say how much of each you will actually get from consuming it.

Q: Does your GPS Energize contain dairy?

A: No, GPS Energize does not contain milk.

Q: What is the best way to take supplements and what should the timing be between each?

A: We are currently working on a helpful guide on when to take our supplements. Please check online on the Recommended Use page for each product in question. For products that contain caffeine, including Metabolic ONE, Green Coffee Bean, PURE Café, we suggest not taking them together as you don’t want to consume too much caffeine at once.

Q: Do any of your products contain lutein, and if so, what amount?

A: Yes, our Daily Build contains lutein. One serving contains 2mg of lutein which is about the same amount you would find in a cup of cooked broccoli, sweet corn, Brussels sprouts, or about a 1/2 cup of cooked green peas or summer squash.