Timing Your Cup: How Strategic Caffeine Benefits College Students

Freshly brewed cappuccino

What is Caffeine and How Does it Work?

Caffeine is a natural substance widely found in various sources, including plant leaves, cacao beans, tea, and synthetically produced products. Notably, it’s also an added component in soft drinks, energy drinks, gums, and even medications (Rodak et al., 2021). Once ingested, caffeine primarily exerts its effects by blocking adenosine receptors like A1 and A2a, which play a key role in regulating the central nervous and cardiovascular systems. Caffeine has a ring structure with both polar and non-polar (these have an equal distribution of electrical charge) components, allowing it to cross the blood-brain barrier. As a naturally occurring stimulant of the central nervous system, it reduces fatigue and increases arousal by directly inhibiting adenosine receptors on the cell surface (Evans et al., 2024). This inhibitory effect leads to the release of catecholamines, such as epinephrine and norepinephrine, which produce physiological effects similar to the body’s fight-or-flight response.

Why College Students Consume Caffeinated Drinks

Many caffeine-containing products are readily available to the general public, making them easily available and popular among college students. The appeal of caffeine lies in its ability to combat drowsiness, serving as a practical aid for staying alert and maximizing study sessions. Caffeinated beverages have now become the norm on college campuses, largely due to their ability to enhance focus and extend productivity (Rauf et al., 2025).

A recent study investigating the impact of caffeine on memory performance among college students revealed a notable finding: students who consumed coffee demonstrated 30% better explicit memory recall compared to those who drank decaffeinated coffee (Sherman et al., 2016). However, the study also evaluated the timing of caffeine intake and found that memory improvements occurred only when caffeine was consumed in the morning, when physiological arousal is typically low. No significant improvement in memory was observed for those who drank coffee during the evening (Sherman et al., 2016). The effects of caffeine are most pronounced during the daytime, making it useful for students to combat morning fatigue. Beyond its cognitive benefits, other factors such as mood enhancement, relaxation, and taste preferences also contribute to caffeine’s popularity among students (Rauf et al., 2025).

The Downside of Caffeine

The popularity of caffeine in college culture has been predominantly focused on the advantages that it offers, without significant knowledge about its long-term effects. Despite the temporary reduction in fatigue and increase in alertness, several consequences are associated with consistent caffeine intake. Recent studies have shown that there’s a correlation between caffeine consumption and mental health for college students. Particularly, a 2021 study found that upperclassmen tend to consume more caffeine than their lowerclassmen, resulting in higher scores on the anxiety and depression test (Bertasi et al., 2021). As students progress through college and face increased academic pressure, caffeine consumption often rises as a way to counteract mental fatigue associated with more challenging courses. Contrary to what most people think, there was no positive correlation between caffeine intake and improvements in GPA (Bertasi et al., 2021).   

Have you ever felt restless at night and couldn’t seem to fall asleep despite having a very productive day? The answer might revolve around a late evening caffeine source that you previously consumed. One study showed that large amounts of caffeine in the evening prevented students from going to sleep at their normal times, and their sleep duration was reduced (Smith, 2002). The effect of smaller caffeine dosages varies between individuals, but it’s probably best to drink caffeine in the morning to avoid any unforeseen consequences.

Beyond its immediate effects, caffeine can lead to dependence and withdrawal for those who consume it on a regular basis. Evidence shows that people who consume caffeine at high dosages for an extended period of time develop stronger caffeine tolerance over time. When people abruptly stop consuming caffeine, the positive memory benefits can help offset the negative withdrawal symptoms they experience (Smith, 2002).

Conclusion

While caffeine is effective in enhancing concentration and memory performance among college students, its potential adverse effects on the body should not be overlooked. Caffeine can help students optimize their study routines, but it becomes problematic when consumption exceeds recommended limits or when used too often. Students who are particularly sensitive to caffeine or have pre-existing psychiatric conditions are more vulnerable to its negative side effects (Smith, 2002).

Ultimately, tolerance levels vary between individuals, so the establishment of a well-balanced routine for caffeine usage is essential to reap the benefits without compromising one’s health. College students should be mindful of the double-edgedness of caffeine before indulging in higher doses for temporary energy spikes. Alternatively, traditional herbs such as ginseng, maidenhair tree, and arctic root act as natural stimulants to boost energy without caffeine’s side effects, whilst offering additional health benefits (Nimbhorkar, 2021). However, as with caffeine, high use of any natural stimulant can lead to unwanted side effects. Stress is an inevitable part of college life, but making informed choices about caffeine intake is likely to contribute to better mental and physical well-being. 

Written by Donnawhitte Le, BS, and edited by Aldrin V. Gomes, PhD

References

Bertasi, R. A. O., Humeda, Y., Bertasi, T. G. O., Zins, Z., Kimsey, J., & Pujalte, G. (2021). Caffeine Intake and Mental Health in College Students. Cureus, 13(4). https://doi.org/10.7759/cureus.14313

Evans, J., Battisti, A. S., & Richards, J. R. (2024, May 29). Caffeine. National Library of Medicine; StatPearls Publishing. https://www.ncbi.nlm.nih.gov/books/NBK519490/

Nimbhorkar, R., Rasane, P., & Singh, J. (2021). Caffeine alternatives: Searching a herbal solution. Pharm. Innov. J, 10, 256-264. https://www.thepharmajournal.com/archives/?year=2021&vol=10&issue=5&ArticleId=6220

Rauf, M. Q., Sharma, L., Essiet, E., Elhassan, O., Fahim, R., Irem-Oko, F., & Sreedharan, J. (2025). Caffeine Consumption Patterns, Health Impacts, and Media Influence: A Narrative Review. Cureus, 17(6), e86215. https://doi.org/10.7759/cureus.86215

Rodak, K., Kokot, I., & Kratz, E. M. (2021). Caffeine as a Factor Influencing the Functioning of the Human Body—Friend or Foe? Nutrients, 13(9), 3088. https://doi.org/10.3390/nu13093088

Sherman, S. M., Buckley, T. P., Baena, E., & Ryan, L. (2016). Caffeine Enhances Memory Performance in Young Adults during Their Non-optimal Time of Day. Frontiers in Psychology, 7(1764), 1–9. https://doi.org/10.3389/fpsyg.2016.01764

Smith, A. (2002). Effects of caffeine on human behavior. Food and Chemical Toxicology, 40(9), 1243–1255. https://doi.org/10.1016/s0278-6915(02)00096-0

The cycle of stress comes in waves as midterms and final exams approach every quarter. From scrambling to catch up with lectures and working through practice problem sets to attending office hours, college students are constantly trying to maintain a strong GPA. Caffeine is a common ingredient in many beverages, and it’s frequently consumed as an energy boost among college students. However, does caffeine really only benefit students without any potential drawbacks?

What is Caffeine and How Does it Work?

Caffeine is a natural substance widely found in various sources, including plant leaves, cacao beans, tea, and synthetically produced products. Notably, it’s also an added component in soft drinks, energy drinks, gums, and even medications (Rodak et al., 2021). Once ingested, caffeine primarily exerts its effects by blocking adenosine receptors like A1 and A2a, which play a key role in regulating the central nervous and cardiovascular systems. Caffeine has a ring structure with both polar and non-polar (these have an equal distribution of electrical charge) components, allowing it to cross the blood-brain barrier. As a naturally occurring stimulant of the central nervous system, it reduces fatigue and increases arousal by directly inhibiting adenosine receptors on the cell surface (Evans et al., 2024). This inhibitory effect leads to the release of catecholamines, such as epinephrine and norepinephrine, which produce physiological effects similar to the body’s fight-or-flight response.

Why College Students Consume Caffeinated Drinks

Many caffeine-containing products are readily available to the general public, making them easily available and popular among college students. The appeal of caffeine lies in its ability to combat drowsiness, serving as a practical aid for staying alert and maximizing study sessions. Caffeinated beverages have now become the norm on college campuses, largely due to their ability to enhance focus and extend productivity (Rauf et al., 2025).

A recent study investigating the impact of caffeine on memory performance among college students revealed a notable finding: students who consumed coffee demonstrated 30% better explicit memory recall compared to those who drank decaffeinated coffee (Sherman et al., 2016). However, the study also evaluated the timing of caffeine intake and found that memory improvements occurred only when caffeine was consumed in the morning, when physiological arousal is typically low. No significant improvement in memory was observed for those who drank coffee during the evening (Sherman et al., 2016). The effects of caffeine are most pronounced during the daytime, making it useful for students to combat morning fatigue. Beyond its cognitive benefits, other factors such as mood enhancement, relaxation, and taste preferences also contribute to caffeine’s popularity among students (Rauf et al., 2025).

A skilled barista pours steamed milk into a freshly brewed cup of coffee, carefully crafting intricate latte art in a cozy café setting.

The Downside of Caffeine

The popularity of caffeine in college culture has been predominantly focused on the advantages that it offers, without significant knowledge about its long-term effects. Despite the temporary reduction in fatigue and increase in alertness, several consequences are associated with consistent caffeine intake. Recent studies have shown that there’s a correlation between caffeine consumption and mental health for college students. Particularly, a 2021 study found that upperclassmen tend to consume more caffeine than their lowerclassmen, resulting in higher scores on the anxiety and depression test (Bertasi et al., 2021). As students progress through college and face increased academic pressure, caffeine consumption often rises as a way to counteract mental fatigue associated with more challenging courses. Contrary to what most people think, there was no positive correlation between caffeine intake and improvements in GPA (Bertasi et al., 2021).   

Have you ever felt restless at night and couldn’t seem to fall asleep despite having a very productive day? The answer might revolve around a late evening caffeine source that you previously consumed. One study showed that large amounts of caffeine in the evening prevented students from going to sleep at their normal times, and their sleep duration was reduced (Smith, 2002). The effect of smaller caffeine dosages varies between individuals, but it’s probably best to drink caffeine in the morning to avoid any unforeseen consequences.

Beyond its immediate effects, caffeine can lead to dependence and withdrawal for those who consume it on a regular basis. Evidence shows that people who consume caffeine at high dosages for an extended period of time develop stronger caffeine tolerance over time. When people abruptly stop consuming caffeine, the positive memory benefits can help offset the negative withdrawal symptoms they experience (Smith, 2002).

Conclusion

While caffeine is effective in enhancing concentration and memory performance among college students, its potential adverse effects on the body should not be overlooked. Caffeine can help students optimize their study routines, but it becomes problematic when consumption exceeds recommended limits or when used too often. Students who are particularly sensitive to caffeine or have pre-existing psychiatric conditions are more vulnerable to its negative side effects (Smith, 2002).

Ultimately, tolerance levels vary between individuals, so the establishment of a well-balanced routine for caffeine usage is essential to reap the benefits without compromising one’s health. College students should be mindful of the double-edgedness of caffeine before indulging in higher doses for temporary energy spikes. Alternatively, traditional herbs such as ginseng, maidenhair tree, and arctic root act as natural stimulants to boost energy without caffeine’s side effects, whilst offering additional health benefits (Nimbhorkar, 2021). However, as with caffeine, high use of any natural stimulant can lead to unwanted side effects. Stress is an inevitable part of college life, but making informed choices about caffeine intake is likely to contribute to better mental and physical well-being. 

Written by Donnawhitte Le, BS, and edited by Aldrin V. Gomes, PhD

References

Bertasi, R. A. O., Humeda, Y., Bertasi, T. G. O., Zins, Z., Kimsey, J., & Pujalte, G. (2021). Caffeine Intake and Mental Health in College Students. Cureus, 13(4). https://doi.org/10.7759/cureus.14313

Evans, J., Battisti, A. S., & Richards, J. R. (2024, May 29). Caffeine. National Library of Medicine; StatPearls Publishing. https://www.ncbi.nlm.nih.gov/books/NBK519490/

Nimbhorkar, R., Rasane, P., & Singh, J. (2021). Caffeine alternatives: Searching a herbal solution. Pharm. Innov. J, 10, 256-264. https://www.thepharmajournal.com/archives/?year=2021&vol=10&issue=5&ArticleId=6220

Rauf, M. Q., Sharma, L., Essiet, E., Elhassan, O., Fahim, R., Irem-Oko, F., & Sreedharan, J. (2025). Caffeine Consumption Patterns, Health Impacts, and Media Influence: A Narrative Review. Cureus, 17(6), e86215. https://doi.org/10.7759/cureus.86215

Rodak, K., Kokot, I., & Kratz, E. M. (2021). Caffeine as a Factor Influencing the Functioning of the Human Body—Friend or Foe? Nutrients, 13(9), 3088. https://doi.org/10.3390/nu13093088

Sherman, S. M., Buckley, T. P., Baena, E., & Ryan, L. (2016). Caffeine Enhances Memory Performance in Young Adults during Their Non-optimal Time of Day. Frontiers in Psychology, 7(1764), 1–9. https://doi.org/10.3389/fpsyg.2016.01764

Smith, A. (2002). Effects of caffeine on human behavior. Food and Chemical Toxicology, 40(9), 1243–1255. https://doi.org/10.1016/s0278-6915(02)00096-0