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Deep down, I’m a coffee lover. I used to down as many cups a day as humanly possible (thanks to years behind the barista counter), but lately, I’ve found myself advising many clients to cut back. I wanted to share why, just in case this beloved beverage might be impacting your health in ways you hadn’t considered.
But first, let’s talk about the good stuff. Coffee is basically bean juice, and as someone who adores beans, I can’t help but appreciate its perks. So, before I start nitpicking this humble bean, let’s dive into the health benefits of coffee.
The Benefits
Beyond its enticing aroma, rich taste, and comforting ritual, coffee boasts a plethora of fascinating health properties. For starters, it's the primary source of antioxidants in several countries' diets, which is pretty mind-blowing considering the abundance of antioxidant-rich plants out there. In places like Norway and Finland, coffee reigns supreme as the richest source of polyphenol antioxidants in the average person’s diet (1). This might explain why it’s linked to so many health benefits; if it's the most antioxidant-rich item on the menu, it must be doing something right!
The dynamic duo of polyphenols and caffeine, alongside other synergistic compounds in coffee, have been associated with:
Reduced risk of Parkinson’s disease (though sadly not the same for dementia)(3)
Lower risk of depression (gotta love that dopamine boost!)(3)
Decreased likelihood of type 2 diabetes (despite its short-term effects elevating blood glucose and insulin resistance after consumption)(4)
Moderately reduced risk of heart disease (probably thanks to those antioxidants)(2)
Decreased risk of gallstones (thanks to its effects on gallbladder motility)(3)
And finally, reduced all-cause mortality (3)
With all these benefits, coffee sounds like the holy grail of health. Just based on its potential to reduce all-cause mortality alone, you'd think we should all be chugging this stuff non-stop, right? Unfortunately, it’s not that simple.
The Drawbacks
So, what are the downsides of coffee consumption?
During my time in holistic nutrition school, one recurring theme was how stress affects our health, and coffee often emerged as a beverage that doesn’t quite serve us well in managing stress long-term. This is largely due to its effects on digestion and stress hormones.
Stress Impacts
If you read my last blog post on stress support, you might remember that mounting a stress response in the body demands a lot of nutrients. To gear up for action, our adrenal glands release cortisol and adrenaline, relying on nutrients like B vitamins, magnesium, and amino acids. And here's where coffee comes into play.
Digestion
Firstly, it messes with our nutrient absorption, particularly iron and calcium, potentially increasing the risk of anemia and bone fractures (5)(6)(7). Plus, it acts as a diuretic, making us pee out more minerals. So, we’re essentially fighting a battle on two fronts—struggling to maintain our nutrient levels with absorption hindered and losses increased.
Secondly, coffee triggers the production of cortisol and adrenaline (8), demanding even more nutrients for their synthesis (9). While this can give us a quick energy boost and sharpen our focus, it often leads to energy crashes and blood sugar dips later on.
Blood Sugar Control
Ever tried intermittent fasting with just a black coffee for breakfast? You might feel fantastic for a while, then suddenly hit a wall and raid the fridge. That’s your cortisol wearing off, your blood sugar tanking, and your body screaming for proper fuel.
Despite spiking blood sugar and insulin resistance short-term, coffee paradoxically lowers the risk of type 2 diabetes in the long run (4). But if you find yourself on a rollercoaster of energy crashes and cravings after your caffeine fix, it might be worth reconsidering.
Sleep
Let’s not forget coffee’s impact on sleep. The half-life of caffeine is 2.5-4.5 hours, meaning the average person takes this long to process half of the caffeine out of their system, and a quarter of the caffeine remains in their body 5-9 hours later. With caffeine’s effects lingering for hours, an afternoon pick-me-up coffee almost certainly disrupts our precious sleep cycle. And to make things more complicated, caffeine metabolism varies greatly from person to person, influenced by factors like genetics, lifestyle, and even medications like the birth control pill (3).
For example, smoking speeds up caffeine metabolism by 50% - no wonder coffee and cigarettes used to be such a popular combo! On the other hand, contraceptives and pregnancy extend caffeine’s stay in your system (in pregnancy the half-life can be up to 15 hours), which might explain why caffeine is associated with reduced fetal growth and increased risk of pregnancy loss (3).
Considering its effects on sleep and stress hormones, it’s no surprise that coffee can exacerbate anxiety and stress levels (10).
Thyroid Function
And here’s a recent finding to mull over: a study published just this month suggests that long-term coffee consumption may impact thyroid hormones. It seems to interfere with the conversion of inactive thyroid hormone (T4) to active thyroid hormone (T3), potentially contributing to symptoms of hypothyroidism like fatigue and low energy (11).
So, what's the takeaway from all this?
Personalized nutrition is key. If you're on a typical Western diet lacking in antioxidants, coffee might offer some protection against diseases like diabetes and heart problems. But if you’re already eating a balanced, antioxidant-rich diet and still grappling with digestive issues, anxiety, or hypothyroidism, coffee might be working against you.
Pay attention to your body's signals. If you're relying heavily on coffee to survive stressful days but finding it less effective over time, it could be draining your nutrient stores faster than you can replenish them. And if you know you're low on iron or calcium, a coffee break might be worth considering.
Curious about how coffee fits into your health picture? I've got a handy symptom questionnaire that can help you figure out if coffee is a good thing to include in your diet right now. And if you need tips on cutting back - please reach out! As a former coffee addict, I have lots of great ideas.
If personalized health advice sounds up your alley, I’d love to hear from you. And if you've made it this far, kudos to you for your interest in improving health through nutrition!
Karen
The Research:
Ding, M., Bhupathiraju, S. N., Satija, A., van Dam, R. M., & Hu, F. B. (2014). Long-term coffee consumption and risk of cardiovascular disease. Circulation, 129(6), 643–659. https://doi.org/10.1161/circulationaha.113.005925. Retrieved Jan 24, 2023 from https://www.ahajournals.org/doi/10.1161/CIRCULATIONAHA.113.005925
van Dam, R. M., Hu, F. B., & Willett, W. C. (2020). Coffee, Caffeine, and Health. N Engl J Med, 383, 369-78. Retrieved Jan 24, 2023 from https://www.mzb-group.com/yep-content/media/Coffee%20and%20Health-NEJM%2020203.pdf
Tunnicliffe, J. M., & Shearer, J. (2008). Coffee, glucose homeostasis, and insulin resistance: physiological mechanisms and mediators. Applied Physiology, Nutrition, and Metabolism, 33(6), 1290-1300.
Wachamo, H. L. (2017). Review on health benefit and risk of coffee consumption. Med. Aromat. Plants, 6(4), 1-12.
Liu, H., Yao, K., Zhang, W., Zhou, J., Wu, T., & He, C. (2012). Coffee consumption and risk of fractures: a meta-analysis. Archives of Medical Science, 8(5), 776-783.
Lovallo, W. R., Farag, N. H., Vincent, A. S., Thomas, T. L., & Wilson, M. F. (2006). Cortisol responses to mental stress, exercise, and meals following caffeine intake in men and women. Pharmacology Biochemistry and Behavior, 83(3), 441-447.
Distelberg, B. J., Staack, A., Elsen, K. D. D., & Sabaté, J. (2017). The effect of coffee and caffeine on mood, sleep, and health-related quality of life. Journal of Caffeine Research, 7(2), 59-70.
https://journals.lww.com/indjem/fulltext/9900/the_effects_of_prolonged_use_of_caffeine_on.4.aspx
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