55 | id == 55
55 | category_id == 12
55 | category_order == 9
55 | category_name == Cardiovascular
55 | category_color == #C47AC0
55 | slug == caffeine-heart-disease-CYP1A2
55 | title == Caffeine: Your Friend or Foe? (CYP1A2)
55 | meta_description == One gene determines the speed at which your body processes caffeine. Are you at risk of heart disease from drinking coffee?
55 | summary == <p><strong>A gene called CYP1A2 determines the speed at which your body processes caffeine, the active ingredient in coffee. How do you react to coffee? Are you at risk of high blood pressure and heart disease? Learn the best strategies for your DNA here.</strong></p>
55 | overall_score_text == Caffeine Metabolism Score (Based on CYP1A2 Gene)
55 | image == https://sd-selfdecode-assets-prod.s3.amazonaws.com/blog/background/Caffeine-Your-Friend-or-Foe-CYP1A2.jpg
55 | author_id == 10
55 | author_name == Biljana Novkovic
55 | author_title == PhD
55 | author_order == 50
55 | author_photo == https://sd-selfdecode-assets-prod.s3.amazonaws.com/blog/author-photo/Biljana.jpg
55 | author_intro == <p><strong>Biljana received her PhD in Ecological Genetics from Hokkaido University.</strong></p>    <p>Before joining SelfHacked, she was a research scientist with extensive field and laboratory experience. She spent 4 years reviewing the scientific literature on supplements, lab tests and other areas of health sciences. She is passionate about releasing the most accurate science &amp; health information available on topics, and she&#39;s meticulous when writing and reviewing articles to make sure the science is sound. She believes that SelfHacked has the best science that is also layperson-friendly on the web.</p>
55 | reviewer_id == 1
55 | reviewer_name == Jasmine Foster
55 | reviewer_title == BSc, BEd
55 | medical_reviewer == None
55 | publish_date == 2019
55 | publish_date == 9
55 | publish_date == 27
55 | avg_rating == 5.0
55 | tags_id == 176
55 | tags_name == Athletic Performance
55 | tags_id == 172
55 | tags_name == Blood Pressure
55 | tags_id == 175
55 | tags_name == Coffee
55 | tags_id == 119
55 | tags_name == Detox
55 | tags_id == 135
55 | tags_name == Heart Attack
55 | tags_id == 134
55 | tags_name == Heart Disease
55 | permissions_favorite == False
55 | permissions_rate == False
55 | content_article == <p><span style="font-weight: 400;"><strong>Note:</strong> The </span><em><span style="font-weight: 400;">CYP1A2 </span></em><span style="font-weight: 400;">gene is one of the genes that we analyze in our </span><a href="https://get.selfdecode.com/gene-reports/introductory"><span style="font-weight: 400;">Introductory DNA Wellness Report</span></a><span style="font-weight: 400;">. If you&rsquo;re interested in getting an overview of the genes that affect your nutrition, fitness, and cognition, check it out!</span></p> <h2><span style="font-weight: 400;">The Two Faces of Caffeine</span></h2> <p><span style="font-weight: 400;">Caffeine, the world's most widely consumed psychoactive drug, boosts </span><a href="https://selfhacked.com/blog/why-the-ice-bucket-challenge-is-so-popular-it-functions-like-heroin/"><span style="font-weight: 400;">mood</span></a><span style="font-weight: 400;"> and energy levels, increases focus, and improves athletic performance. But while some people can drink lots of coffee at any given time of day and not be affected by it, others get jittery and nervous and can suffer from increased blood pressure and, potentially, heart disease. One of the genes responsible for these differences is </span><em><span style="font-weight: 400;">CYP1A2</span></em><span style="font-weight: 400;">.</span></p> <p><span style="font-weight: 400;">In this post, we will look into the </span><a href="../../gene/CYP1A2/"><em><span style="font-weight: 400;">CYP1A2</span></em></a><span style="font-weight: 400;"> gene and its effect on how your body reacts to </span><a href="https://selfhacked.com/blog/caffeine-benefits/"><span style="font-weight: 400;">caffeine</span></a><span style="font-weight: 400;">. In particular, we will focus on how caffeine can either increase or decrease your risk of high blood pressure and heart disease based on your </span><em><span style="font-weight: 400;">CYP1A2</span></em><span style="font-weight: 400;"> genotype.</span></p> <p><span style="font-weight: 400;">Before we dive in, however, we must note that CYP1A2</span> <span style="font-weight: 400;">has several important functions and breaking down caffeine is only one of them. In addition, while this gene is central to caffeine metabolism, several other genes also affect the way you react to this substance. We will cover these in some of our future posts.</span></p> <p><span style="background-color: #e8ebfc; border-left: 2px solid #4569fa; display: block; padding: 20px;"><span style="font-weight: 400;">Depending on your </span><em><span style="font-weight: 400;">CYP1A2 </span></em><span style="font-weight: 400;">genotype, caffeine can either increase or decrease your risk of high blood pressure and heart disease.</span></span></p> <h2><span style="font-weight: 400;">What Does CYP1A2 Do?</span></h2> <p><span style="font-weight: 400;">CYP1A2 is an important detox enzyme that breaks down toxic chemicals, drugs, hormones, and other products of metabolism in order to eliminate them from your body. It's found mainly in the liver [</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4164225/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4750358/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">CYP1A2 metabolizes:</span></p> <ul> <li style="font-weight: 400;"><span style="font-weight: 400;">Caffeine [</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/28355205"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">]</span></li> <li style="font-weight: 400;"><span style="font-weight: 400;">Hormones: </span><a href="https://selfhacked.com/blog/melatonin/"><span style="font-weight: 400;">melatonin</span></a><span style="font-weight: 400;"> and estrogens (estrone and </span><a href="https://selfhacked.com/blog/estradiol/"><span style="font-weight: 400;">estradiol</span></a><span style="font-weight: 400;">) [</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/18466106"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">]</span></li> <li style="font-weight: 400;"><span style="font-weight: 400;">Metabolic waste products, such as</span><a href="https://selfhacked.com/blog/bilirubin-benefit-how-to-optimize/"> <span style="font-weight: 400;">bilirubin</span></a><span style="font-weight: 400;">, and uroporphyrinogen [</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/18466106"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">]</span></li> <li style="font-weight: 400;"><span style="font-weight: 400;">Toxins, such as aromatic heterocyclic amines (in cigarette smoke, charbroiled meat), polycyclic aromatic hydrocarbons (in cigarette smoke, diesel exhaust, pollution), and aflatoxin </span><a href="https://www.selfhacked.com/blog/thiamine/"><span style="font-weight: 400;">B1</span></a><span style="font-weight: 400;"> (in contaminated food) [</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/18466106"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">]</span></li> <li style="font-weight: 400;"><span style="font-weight: 400;">Drugs: </span><a href="https://www.selfhacked.com/blog/xanthines/"><span style="font-weight: 400;">theophylline</span></a><span style="font-weight: 400;">, tacrine, atypical antipsychotics, Tylenol (acetaminophen), and</span><a href="https://selfhacked.com/blog/mdma-2/"> <span style="font-weight: 400;">MDMA</span></a><span style="font-weight: 400;"> (ecstasy) [</span><a href="https://onlinelibrary.wiley.com/doi/full/10.1111/j.1742-7843.2005.pto_973160.x"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4727115/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pubmed/28117133"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">]</span></li> </ul> <p><span style="font-weight: 400;">CYP1A2 is the main</span> <span style="font-weight: 400;">caffeine-metabolizing enzyme. Your genetic variants may determine up to 75% of CYP1A2 enzyme activity, while food, supplements, and smoking are responsible for the rest [</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/12172216/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3346273/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400; background-color: #e8ebfc; border-left: 2px solid #4569fa; display: block; padding: 20px;">CYP1A2 breaks down toxins, drugs, hormones, and metabolic waste products. It is the main enzyme that breaks down caffeine.</span></p> <h2><span style="font-weight: 400;">Your </span><em><span style="font-weight: 400;">CYP1A2</span></em><span style="font-weight: 400;"> Genotype</span></h2> <p><span style="font-weight: 400;">One of the best-studied SNPs in the </span><em><span style="font-weight: 400;">CYP1A2</span></em><span style="font-weight: 400;"> gene is rs762551 (also known as -163C&gt;A or CYP1A2*1F). It affects the activity of the enzyme and thereby determines how your body will react to the caffeine in a cup of coffee.</span></p> <p><span style="font-weight: 400;">There are two possible variants (alleles): 'A' and 'C'. Baseline levels of the enzyme may be similar between the two, but 'A' is associated with higher "inducibility", which means the enzyme becomes more active in the presence of inducers such as caffeine or cigarette smoke [</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/10233211"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3346273/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pubmed/18157525"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">You can see your genotype for this SNP in the table below:</span></p> <p>*4586785345730135*</p> <p><strong>CYP1A2 rs762551</strong></p> <ul> <li style="font-weight: 400;"><strong>&lsquo;</strong><strong>AA</strong><strong>&rsquo;&nbsp; (0.57)</strong><span style="font-weight: 400;">: "Fast metabolizer", breaks down caffeine quicker, caffeine has less effect on the body&nbsp;</span></li> <li style="font-weight: 400;"><strong>&lsquo;AC&rsquo;&nbsp; (1.67)</strong><span style="font-weight: 400;">: "Slow metabolizer", breaks down caffeine slower, caffeine has more effect on the body</span></li> <li style="font-weight: 400;"><strong>&lsquo;</strong><strong>CC</strong><strong>&rsquo;&nbsp; &nbsp; (1.67)</strong><span style="font-weight: 400;">:&nbsp; "Slow metabolizer", breaks down caffeine slower, caffeine has more effect on the body</span></li> </ul> <p><span style="font-weight: 400;">If your genotype is 'AA', your body processes caffeine and other substances metabolized by this gene much more quickly (when induced), and these substances will have less of an effect on your body.</span></p> <p><span style="font-weight: 400;">If your genotype is 'AC' or 'CC', you process caffeine and other substances metabolized by the CYP1A2 enzyme more slowly, and they have more of an effect on your body.</span></p> <p><span style="font-weight: 400;">The same amount of caffeine will therefore tend to have more negative effects on CYP1A2 slow metabolizers than on fast metabolizers! About 59% of people are slow caffeine metabolizers.</span></p> <p><span style="font-weight: 400; background-color: #e8ebfc; border-left: 2px solid #4569fa; display: block; padding: 20px;">People with 'AA' genotype or "Fast Metabolizers" process caffeine more quickly. Those with 'AC' and 'CC' genotypes or "Slow Metabolizers" process caffeine more slowly, i.e. it stays active in their bodies for longer.</span></p> <h2><span style="font-weight: 400;">The Effects of Caffeine Based on Your Genotype</span></h2> <p><span style="font-weight: 400;">*8657413905877425*</span></p> <h3><span style="font-weight: 400;">Fast Metabolizers</span></h3> <p><span style="font-weight: 400;">If you are a fast metabolizer (with an &lsquo;AA&rsquo; genotype), you are unlikely to get nervous or anxious after drinking coffee [</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/28287486"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">]. You are also more likely to benefit from caffeine as an athletic performance booster [</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/29509641"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">]!</span></p> <p><span style="font-weight: 400;">But more importantly, drinking coffee may actually protect you against developing high blood pressure (hypertension) and heart disease [</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/19451835"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pubmed/16522833"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">In one study, people with this genotype who drank 2-3 cups of coffee per day (moderate drinkers) were 20% less likely to develop high blood pressure than fast metabolizers who didn&rsquo;t drink coffee. Meanwhile, the risk for heavy drinkers (more than 3 cups per day) was 64% lower [</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/19451835"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">]!</span></p> <p><span style="font-weight: 400;">Similarly, in another study, fast metabolizers younger than 60 had a lower risk of heart attack than fast metabolizers who didn&rsquo;t drink coffee [</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/16522833"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">]:</span></p> <ul> <li style="font-weight: 400;"><span style="font-weight: 400;">52% lower when drinking 1 cup/day</span></li> <li style="font-weight: 400;"><span style="font-weight: 400;">43% lower when drinking 2-3 cups/day</span></li> <li style="font-weight: 400;"><span style="font-weight: 400;">17% lower when drinking 4 or more cups/day</span></li> </ul> <p><span style="font-weight: 400;">This protective effect somewhat decreased in people over 60 [</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/16522833"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <h3><span style="font-weight: 400;">Slow Metabolizers (AC and CC genotype)</span></h3> <p><span style="font-weight: 400;">If you are a slow metabolizer, you can get nervous and anxious after drinking coffee or other caffeine-containing products [</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/28287486"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">]. You are also less likely to benefit from caffeine when it comes to </span><a href="https://selfhacked.com/blog/top-14-proven-health-benefits-exercise-references-mechanisms/"><span style="font-weight: 400;">exercise</span></a><span style="font-weight: 400;">&mdash;in fact, it may even reduce your athletic performance [</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/29509641"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">]!</span></p> <p><span style="font-weight: 400;">In addition, drinking coffee regularly can increase your risk of developing high blood pressure (hypertension) and heart disease [</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/19451835"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pubmed/16522833"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">People with this genotype who drink 2-3 cups of coffee per day have a 72% higher risk of high blood pressure than slow metabolizers who don&rsquo;t drink coffee. Moreover, heavy drinkers who drink more than 3 cups/day are 3 times more likely to develop high blood pressure (200% higher risk) [</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/19451835"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">]!&nbsp;</span></p> <p><span style="font-weight: 400;">In addition, slow metabolizers younger than 60 who drink coffee have a higher risk of heart attack by [</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/16522833"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">]:</span></p> <ul> <li style="font-weight: 400;"><span style="font-weight: 400;">24% when drinking 1 cup/day</span></li> <li style="font-weight: 400;"><span style="font-weight: 400;">67% when drinking 2-3 cups/day</span></li> <li style="font-weight: 400;"><span style="font-weight: 400;">133% when drinking 4 or more cups/day</span></li> </ul> <p><span style="font-weight: 400;">The risk is not as high for people over 60 [</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/16522833"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">The good news is that coffee can protect women with this genotype against breast cancer. In particular, CYP1A2 slow metabolizer women who are carriers of the BRCA1 mutation have a 64% lower risk of breast cancer if they drank coffee in their youth, compared to similar women who never drank coffee [</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/17507615"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2579678/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400; background-color: #e8ebfc; border-left: 2px solid #4569fa; display: block; padding: 20px;">Caffeine protects people with the &lsquo;AA&rsquo; genotype against high blood pressure and heart disease, and it may boost their athletic performance. People with at least one &lsquo;C&rsquo; allele experience the opposite effect.</span></p> <h3><span style="font-weight: 400;">Caffeine, Blood Pressure, and Heart Disease</span></h3> <p><span style="font-weight: 400;">We know that caffeine stimulates the sympathetic (fight-or-flight) response, which is one of the mechanisms by which caffeine raises blood pressure and may increase the risk of heart disease. This effect is much greater in slow metabolizers ('C' carriers) [</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/19451835"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].&nbsp;</span></p> <p><span style="font-weight: 400;">In fast metabolizers ('AA' genotype), caffeine's effect on blood pressure seems to be negligible and outweighed by the blood-pressure-lowering action of polyphenols and other bio-active compounds in coffee [</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/19451835"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <h3><span style="font-weight: 400;">Caffeine &amp; Athletic Performance</span></h3> <p><span style="font-weight: 400;">If coffee has more of an effect on slow metabolizers, shouldn't it boost their athletic performance more?</span></p> <p><span style="font-weight: 400;">There is a theory that explains why this is not the case. We know that coffee narrows the blood vessels. In 'C' carriers, this effect is active for longer, potentially reducing how much oxygen and nutrients are delivered to the muscles during exercise [</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/29633162"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">Additionally, when caffeine is broken down, you get </span><a href="https://selfhacked.com/blog/theobromine-benefits/"><span style="font-weight: 400;">theobromine</span></a><span style="font-weight: 400;">, theophylline, and paraxanthine: performance-enhancers themselves. Slow metabolizers need more time to produce these substances [</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/29633162"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">*8657413905877425*</span></p> <h2><span style="font-weight: 400;">What You Can Do To Improve Your Coffee Metabolism</span></h2> <p><span style="font-weight: 400;">Are you a slow metabolizer? Don't panic. You can take steps to decrease your risk of high blood pressure and heart disease. Just make sure to talk to your doctor before making significant changes to your diet or supplement regime.</span></p> <p><span style="font-weight: 400;">*5734064608295522*</span></p> <p><span style="font-weight: 400;">As a slow metabolizer, it's probably best if you don't overdo coffee. Avoid heavy drinking (&gt; 3 cups/day) to decrease your risk of high blood pressure and heart disease. You should also avoid your reliance on other caffeine-containing beverages such as energy drinks [</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/19451835"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pubmed/16522833"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">If you are an avid coffee drinker, you can increase your CYP1A2 activity by increasing the amount of cruciferous veggies in your diet, such as broccoli, cabbage, Brussels sprouts, and cauliflower [</span><a href="https://onlinelibrary.wiley.com/doi/full/10.1111/j.1742-7843.2005.pto_973160.x"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.hindawi.com/journals/jnme/2015/760689/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pubmed/17266520"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">The following foods and substances that decrease CYP1A2 activity can make you more sensitive to the effects of coffee. Avoid combining them with caffeine if you're a slow metabolizer:</span></p> <ul> <li style="font-weight: 400;"><a href="https://selfhacked.com/blog/curcumin-cures-top-15-scientifically-proven-health-benefits-with-references/"><span style="font-weight: 400;">Curcumin</span></a><span style="font-weight: 400;"> and turmeric [</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/20484172"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">]</span></li> <li style="font-weight: 400;"><span style="font-weight: 400;">Caffeic acid (in thyme, sage, spearmint, Ceylon </span><a href="http://selfhacked.com/blog/top-15-proven-scientific-reasons-spice-life-cinnamon-references/"><span style="font-weight: 400;">cinnamon</span></a><span style="font-weight: 400;">, star anise, sunflower seeds, and black chokeberry) [</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/25196644"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">]</span></li> <li style="font-weight: 400;"><a href="http://selfhacked.com/blog/health-benefits-kava/"><span style="font-weight: 400;">Kava</span></a><span style="font-weight: 400;"> [</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/12386118"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">]&nbsp;</span></li> <li style="font-weight: 400;"><span style="font-weight: 400;">Apiaceous vegetables: carrots, parsnips, celery, and parsley [</span><a href="https://cebp.aacrjournals.org/content/18/11/3118"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">]</span></li> <li style="font-weight: 400;"><span style="font-weight: 400;">Kale, unlike other cruciferous vegetables [</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/22975634"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">]</span></li> <li style="font-weight: 400;"><a href="https://selfhacked.com/blog/grapefruit/"><span style="font-weight: 400;">Grapefruit</span></a><span style="font-weight: 400;"> juice and its component naringenin [</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/8485024"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">]</span></li> <li style="font-weight: 400;"><a href="https://www.selfhacked.com/blog/health-benefits-echinacea/"><span style="font-weight: 400;">Echinacea</span></a><span style="font-weight: 400;"> [</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/14749695"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">]</span></li> <li style="font-weight: 400;"><a href="https://www.selfhacked.com/blog/bee-propolis/"><span style="font-weight: 400;">Propolis</span></a><span style="font-weight: 400;"> [</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4946414/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">]</span></li> <li style="font-weight: 400;"><a href="https://www.selfhacked.com/blog/quercetin-22-scientifically-proven-benefits-quercetin/"><span style="font-weight: 400;">Quercetin</span></a><span style="font-weight: 400;"> [</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/25196644"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">]</span></li> </ul> <p><span style="font-weight: 400;">Finally, to benefit from caffeine during athletic performance, you may need to consume it at least 1.5 to 2 hours before exercising, if not earlier [</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/29633162"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">Note that smoking, and drugs that interact with this enzyme can change CYP1A2 activity and may make you more or less sensitive to the effects of caffeine. Similarly, caffeine can interfere with the metabolism of certain drugs.</span></p> <p><span style="font-weight: 400; background-color: #e8ebfc; border-left: 2px solid #4569fa; display: block; padding: 20px;">If you are a slow caffeine metabolizer, avoid drinking large amounts of coffee or eating foods that decrease CYP1A2. Cruciferous vegetables increase CYP1A2 activity. Finally, to take advantage of caffeine&rsquo;s effect on athletic performance, try taking it earlier.</span></p>
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