Coffee fans who rely on the energizing effects of caffeine to power through extensive to-do lists have an alternative to the beverage that is not a pill. Caffeine gummies are a softer, chewier version of a cup of coffee, and they may or may not contain additional brain-boosting components. Here’s everything you need to know about caffeine gummies, including how they work and whether they’re a viable substitute for your beloved espresso.
How Many People Consume Coffee Every Day?
According to a 2020 survey by the American Coffee Association, 62% of adult Americans consume coffee every day. But there’s a new method to boost your morning caffeine if you don’t like the taste of coffee or are looking for a quick substitute on busy mornings.
I’m referring to caffeine gummies, the candies-like supplements that claim to significantly increase morning energy.
Caffeine gummies sound like a match made in heaven if you’re looking for a portable form of caffeine that you don’t have to sip. How safe and efficient, though, are caffeine gummies? I sought advice from professionals.
What Exactly is a Caffeine Gummy?
Caffeinated gummies are exactly what they sound like: candy-like treats containing the plant-based stimulant caffeine.
According to Shelby Harris, Psy.D., a sleep medicine specialist and director of sleep health at Sleepopolis, caffeine gummies typically contain between 40 and 200 milligrams of caffeine per gummy. This means a single caffeine gummy bear could include the same amount of energy as anywhere between half a cup and two cups of coffee.
Obviously, a gummy containing caffeine contains more than caffeine. Most are sweetened. Some are infused with coffee concentrate, while others are fruit-flavored and loaded with caffeine. Some caffeine gummies contain sugar or artificial sweetener. The actual ingredients vary by brand.
How do Caffeinated Gummies Work?
Similar to coffee, caffeinated gummies stimulate your nervous system and make you feel more alert. According to Kimberley Wiemann, RD, a dietitian from Long Island, New York, the energizing effects of the gummies should be comparable to a cup of coffee. She explains, however, that other gummy ingredients, such as sugar, can also affect energy levels. As a result, your energy boost may differ based on the brand or flavor you select.
The time it takes for an individual to ingest caffeine and feel its effects varies from person to person. However, you can anticipate a gummy to provide more energy than a cup of coffee. According to Wiemann, this is because you ingest a gummy’s caffeine all at once as opposed to sipping it slowly.
How Fast do Caffeine Gummies Work to Boost Energy?
A study on gum containing caffeine determined that sixty percent of the caffeine was absorbed within ten minutes, and nearly all of it was absorbed within forty minutes. Caffeine is absorbed through the mucosal membranes in the mouth, which is one of the quickest methods of absorption when gum is chewed, or a caffeine gummy is consumed.
That is body dependent. Thomason asserts that everyone metabolizes caffeine at a different rate. A caffeine gummy will likely give you a more rapid energy boost than a cup of coffee. This is because it takes minutes to drink coffee but only seconds to ingest a caffeine gummy bear.
Are Gummies Infused with Caffeine Safe?
Wiemann states, “When ingested in the recommended dosage, caffeine gummies should be safe for the majority of individuals.”
Caroline Thomason, RD, a dietitian based in northern California, recommends consuming no more than 400 milligrams of caffeine daily, or the equivalent of three to four cups of coffee. Monitoring your caffeine intake can help you remain within the safe range.
Even if you adhere to the recommended dosage, Thomason explains, caffeine from gummies may not be as healthful as coffee. “Coffee contains hundreds of health-promoting compounds, including antioxidants, polyphenols, and flavonoids,” she explains. Unfortunately, researchers have yet to discover the same health benefits when studying caffeine supplementation alone.
Are There Distinct Kinds of Caffeine Gummies?
Caffeine gummies are available in a wide variety of flavors, as various manufacturers have added their own unique spin. Some are fruit gummies infused with caffeine. Others are condensed cold brew with a sweetener added to balance out the bitterness. Caffeine levels can vary, with some brands advertising high levels. In addition, some caffeine gummies contain minimal or no added sugar and only organic components.
Caution: caffeine gummies come in various flavors, but in general, you can anticipate a very potent coffee flavor and odor!
How to Effectively Use Caffeine Gummies?
How exactly can you make gummies with caffeine help you feel more energetic in the morning? The following are some tips that experts have provided on how to use them successfully and safely:
- Start simple. For instance, substitute one or two gummies for one or two cups of coffee rather than adding gummies to your current coffee habit. According to Thomason, caffeine consumption often follows a bell-shaped curve. Eventually, adding more does not necessarily result in more significant benefits.
- Wiemann recommends avoiding coffee, tea, dark chocolate, and other caffeinated foods and beverages with your gummy. Caffeine in excess can cause headaches, anxiety, and difficulty resting.
- Only consume your caffeine gummies in the morning hours. Harris suggests avoiding caffeine eight hours prior to sleep.
- Make sure you adhere to the recommended daily caffeine intake. Wiemann recommends consuming no more than 400 milligrams of caffeine daily, roughly equivalent to four cups of coffee.
In Conclusion
While consuming a cup of coffee can be as much about the ritual as the energizing effects, ingesting a caffeinated gummy is all about the result. If you don’t have time to brew coffee or visit your favorite coffee shop, it may be the most convenient method to get a perfect dose of caffeine. Remember to double-check the label, adhere to the manufacturer’s instructions, and only purchase caffeine gummies from reputable brands.
As long as the amount of caffeine in each gummy is known, the instructions are followed, and other sources of caffeine (soft drinks, chocolate, tea, energy drinks, and supplements) are considered, caffeine gummies should be safe to consume.
Parents should also be cautious about where they store caffeinated gummies since they could appear to be candy to small children.
References
https://www.fda.gov/consumers/consumer-updates/spilling-beans-how-much-caffeine-too-much
https://foodinsight.org/caffeine-consumer-consumption-habits-and-safety-perceptions/
https://www.hsph.harvard.edu/nutritionsource/caffeine/