Whether you start your morning with a cup of coffee or a cup of tea, caffeine remains the most popular ‘drug’ of choice for a large percentage of the population.
Caffeine wakes us up by blocking the adenosine receptor. Caffeine also acts as a central nervous system stimulant, increasing reaction time.
Genetics determines how quickly your body processes and eliminates the caffeine and whether it is likely to make you jittery or anxious.
Caffeine Sensitivity Genes:
This gene codes for the enzyme that metabolizes, or breaks down, caffeine in the body.
If you are a slower metabolizer, you will feel the effects of caffeine for a longer time.
If you are a fast metabolizer, you will break down and get rid of caffeine more quickly from your system.
Check your genetic data for rs762551 (23andMe v.4, v.5; AncestryDNA):
- C/C: Slower metabolizer of caffeine
- A/C: Intermediate metabolizer of caffeine
- A/A: Fast metabolizer of caffeine [ref]
ADORA2A Gene (Adenosine 2A receptor):
This gene codes for the adenosine receptor protein, which, among other things, plays a role in the brain in regulating dopamine and glutamine release. Caffeine partially blocks the receptor. Both of the variants listed below are very common.
Check your genetic data for rs5751876 (23andMe v.4, v.5)
Check your genetic data for rs2298383 (23andme v.5 only):
Interesting studies on ADORA2A:
- While the two variants above are tied to increased anxiety with caffeine, they are also found to correspond with increased anxiety in general (not linked to caffeine).
- Have dry eyes? These two ADORA2 variants lead to slightly increased tear volume with caffeine consumption.
- A study found that those who were more susceptible to anxiety from caffeine were, also likely to have a higher habitual caffeine intake. Those drinking more coffee tended to build up a tolerance to the anxiety-inducing effects regardless of genotype.
Diet and Lifestyle:
Looking for a way to pep up your morning coffee? Here are a couple of options:
- Include Bulletproof Brain Octane Oil in your coffee.
- Add Lion’s Mane and Chaga mushroom extracts with cognitive benefits (my new favorite!).
- More of a tea person? Black teas have the highest caffeine content, ranging from 25 – 50 mg per 8oz cup, while white tea has a much lower caffeine content.
Coffee consumption studies:
If your beverage of choice in the morning is coffee, here are some studies on the effects:
- A meta-analysis study showed that coffee consumption (4 cups a day) decreased the risk of breast cancer in post-menopausal women by 10%. Another study indicates that the reduction in risk (found to be closer to 30% for those drinking 5 cups a day) may be due to something else in coffee other than caffeine because other caffeinated drinks did not give the same result.
- For those with the BRCA1 mutation, one study found that coffee consumption before age 35 for those with the C-allele reduced their risk of breast cancer by 64%.[ref]
- Another meta-analysis found that high coffee consumption may lead to a decreased risk of pancreatic cancer.
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