Coffee is one of the most popular beverages worldwide, cherished for its stimulating effects and unique flavour. Caffeine, the most well-known component of coffee, is the most widely consumed psychoactive substance on Earth. But with its increasing popularity, people often wonder: Is coffee good or bad for me, am I drinking too much of it? Since majority of my clients are coffee drinkers, I thought of trying to shed some light on the pros and cons of coffee as well as caffeine. So let's explore both the benefits and potential drawbacks of coffee, who might need to limit or avoid it altogether, what are safe amounts of caffeine (including caffeine content in different caffeinated foods and drinks) and what drinks could be alternatives to coffee.
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The Benefits of Coffee
Improves Heart Health
For years, coffee was demonised for its potential to increase heart rate and blood pressure, leading to concerns about cardiovascular risk. However, recent research paints a different picture. Studies now show that moderate coffee consumption can actually reduce the risk of heart disease. This is likely due to the complex array of compounds in coffee, including fibre, polyphenols, and antioxidants, which contribute to heart health by lowering blood sugar and blood pressure.
Supports Gut Health
Coffee is rich in soluble fibre, which helps feed beneficial gut bacteria, promoting a healthy and diverse microbiome. Specific bacteria, like Lawsonibacter, thrive in the gut of coffee drinkers, producing compounds like quinic acid that help regulate blood pressure and insulin levels. Additionally, the polyphenols in coffee act as prebiotics, further supporting gut health.
Boosts Cognitive Function
Some studies suggest that coffee may enhance long-term cognitive health, possibly lowering the risk of Alzheimer’s disease and slowing cognitive decline. However, not all research agrees, and caffeine isn’t the sole contributor. Other compounds in coffee may play a role in improving memory and attention.
Reduces the Risk of Gallstones and Certain Cancers
Drinking coffee has been associated with a lower risk of gallstone formation and various cancers, including liver, prostate, and breast cancer. Coffee contains kahweol and cafestol, compounds that may inhibit the growth of cancer cells.
Helps in Weight Loss and Physical Performance
Caffeine stimulates metabolism, helping burn fat and improve physical performance. Studies suggest that coffee drinkers may be more likely to maintain weight loss over time.
Protects the Liver
Research shows that moderate coffee consumption can protect the liver from diseases such as non-alcoholic fatty liver disease (NAFLD), cirrhosis, and liver cancer. Coffee appears to reduce liver fibrosis and inflammation, making it beneficial for overall liver health.
The Drawbacks of Coffee
Gastrointestinal Issues
Caffeine stimulates the production of gastric acid, which can exacerbate conditions like GERD, acid reflux, and gastritis. It also relaxes the gastroesophageal sphincter, increasing the risk of heartburn. Additionally, coffee can speed up bowel movements, which may cause diarrhea in sensitive individuals.
Interferes with Nutrient Absorption
Excessive coffee consumption may hinder the absorption of essential minerals, such as calcium and iron. For optimal mineral absorption, it's recommended to wait 1-2 hours after consuming coffee before eating mineral-rich foods or taking supplements.
Disrupts Sleep
Caffeine has a half-life of 5-6 hours, meaning it stays in your system for a long time, potentially affecting your sleep quality. Even if you fall asleep quickly, caffeine can reduce deep and REM sleep, leading to fatigue and irritability. Aim to have your coffee before 12pm.
Elevates Anxiety and Stress
For individuals who metabolise caffeine slowly, coffee can cause jitters, anxiety, and increased stress. Caffeine influences stress hormones like cortisol, which can disrupt mood and negatively impact gut health.
Who Should Limit or Avoid Coffee?
Individuals with GERD or Acid Reflux: Coffee’s acidic properties and its ability to relax the oesophageal sphincter make it a poor choice for people with these conditions.
People with IBS, IBD, or SIBO: Caffeine can irritate the gut lining and speed up digestion, potentially worsening symptoms like diarrhoea and abdominal pain.
Pregnant and Nursing Women: Caffeine consumption of up to 200 mg per day during pregnancy is generally not associated with health risks for the fetus. However, it is still advised to limit caffeine intake to a maximum of 100 mg per day. The same recommendation applies to nursing mothers, as caffeine is absorbed into breast milk and can affect the baby’s developing nervous system.
People who are slow-metabolisers of caffeine: You can test your genes, how caffeine affects your body- whether you are a fast, average of slow metaboliser, how does caffeine affect your sleep, what's your sensitivity to caffeine, how your body senses the bitter taste. In Estonia for example you can order such test at geenitestid.ee
For healthy adults (excluding pregnant women), a safe daily intake of caffeine from various sources is considered to be up to 400 mg (approximately 5.7 mg per kilogram of body weight).
For children and adolescents, the recommended safe daily intake of caffeine from all sources is 3 mg per kilogram of body weight.
What Constitutes High Caffeine Consumption?
High caffeine intake in adults (over 7–10 mg per kilogram of body weight per day, depending on individual tolerance) can manifest through a variety of symptoms. These may include irritability, anxiety, restlessness, hallucinations, headaches, dizziness, insomnia, loss of appetite, diarrhoea, nausea, hand tremors, circulatory issues, arrhythmia, low blood pressure, or numbness. Such symptoms can arise from both short-term and long-term overconsumption and may indicate caffeine toxicity.
Caffeine toxicity in adults typically occurs at doses greater than 7–8 mg per kilogram of body weight per day, or 500–600 mg in total. For example, for an individual weighing 80 kg, a 7 mg per kilogram dose equates to a maximum of 560 mg per day. This translates to approximately 5–8 cups (200 ml each) of espresso or filter coffee, depending on the strength of the brew.
In children and adolescents, excessive caffeine consumption can lead to increased blood pressure, insomnia, chronic headaches, irritability, learning difficulties, and other adverse effects. Research has shown that anxiety in children occurs at caffeine intakes above 2.5 mg per kilogram of body weight per day, while higher doses (above 3 mg per kilogram) can exacerbate headaches and stomachaches.
For instance, a child weighing 30 kg would exceed safe limits at 75 mg of caffeine, which can be found in approximately 300 ml of energy drink or 150 ml of coffee.
Caffeine poisoning in children can manifest through symptoms such as severe vomiting, rapid heart rate (tachycardia), central nervous system irritation, and increased urination.
Source: Toitumine.ee
Why Coffee Shouldn’t Be Your First Drink in the Morning
Many people reach for coffee first thing in the morning, but this might not be the best idea. Drinking coffee on an empty stomach can increase acid production, potentially irritating the stomach lining and causing heartburn or indigestion. Additionally, caffeine stimulates cortisol production—the body’s stress hormone—which is naturally elevated in the morning. Consuming coffee right after waking up can spike cortisol even higher, leading to increased anxiety and stress throughout the day.
Instead, it’s advisable to start your day with a glass of water or a herbal tea to rehydrate your body after a night's sleep. Once you’ve eaten something, you can enjoy your morning coffee without causing an unnecessary spike in acid or cortisol. It's good to rather utilise body's natural cortisol levels after waking up and giving yourself that dose of caffeine two hours or so later to get the boost. Coffee is also a natural diuretic. When we sleep at night, we loose water, so we are waking up dehydrated. If you then have your first drink as a coffee, you will take your body further in dehydration, causing drowsiness, dizziness and possible headaches etc.
Coffee Alternatives
If you're sensitive to caffeine or looking for an alternative, there are several beverages that provide a gentle energy boost or promote relaxation without the downsides of coffee:
Herbal Teas: Options like chamomile, peppermint, or rooibos offer relaxation and digestive benefits.
Green Tea: Contains lower amounts of caffeine compared to coffee and is rich in antioxidants like EGCG (epigallocatechin-3-gallate) which support brain and heart health.
Matcha: A powdered form of green tea with a slow-releasing caffeine effect, providing sustained energy without the jitters.
Chicory Root Coffee: A caffeine-free coffee alternative that tastes similar to coffee and is rich in prebiotics, which support gut health.
Golden Milk: A blend of turmeric, ginger, and other spices with warm milk (plant-based or dairy), offering anti-inflammatory benefits and a soothing start to the day.
Conclusion
Coffee, when consumed in moderation, offers a wide range of health benefits, from improved heart and liver health to enhanced cognitive function and a more diverse gut microbiome. However, it’s important to listen to your body, as excessive consumption can lead to digestive issues, poor sleep, and increased anxiety. For those sensitive to caffeine or dealing with specific health conditions, there are plenty of alternatives that can provide energy and health benefits without the potential downsides.
If you are looking to improve your nutrition to have healthier weight, better sleep, more energy, don't hesitate to reach out to me for nutrition counseling and health coaching at info@katrinpeo.com.
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