Is Coffee Good or Bad for You?
Ever wondered if coffee is good or bad for your health?
The short answer is – it’s not just black or white!
A lot will depend on your genetics, age, hormone profile, stress levels, health goals and lifestyle.
So, let’s take a look at some of the pros and cons of coffee with regards to your energy, performance, stress levels and hormones, and whether it may be right for you.
First things first…
What’s in my coffee?
We tend to think about the effects of coffee largely in terms of its caffeine content with one 437 mL cup of brewed coffee, containing between 147‐259 mg caffeine. However, the health implications of drinking coffee are actually derived from any number of its bioactive compounds, including caffeine, phenolic compounds like chlorogenic acids (CGA), and nutrients (minerals and vitamins).
Pros of Coffee
Cognitive Health & Performance
Caffeine is a well-known stimulant of the central nervous system. It works by blocking the effects of an inhibitory neurotransmitter called adenosine leading to increased neuronal firing in the brain and the release of other neurotransmitters like dopamine and noradrenaline. Several controlled studies have examined the effects of caffeine on the brain, showing that caffeine can temporarily improve mood, reaction time, memory, alertness and general brain function. Research in 2018 also found that coffee may increase the brain’s capacity for processing information.
Consumption of caffeine at dosages of 3‐5 mg/kg, is also associated with a lower risk of dementia and Parkinson’s disease (PD) in both epidemiological and preclinical studies. However, further research is needed to investigate the effects of caffeine on PD in women and in other neurodegenerative diseases.
Sports Performance
The caffeine content of coffee is a well-known ergogenic (performance-enhancer) in both high volume and high intensity exercise. Your personal response to caffeine is highly individual and optimal doses for exercise performance vary significantly, ranging from 40mg (1/5 cup of brewed coffee) to 350mg. Some of the most well-researched mechanisms of action include caffeine’s ability to mobilise fatty acids (most relevant in endurance-type activities), its stimulating effect on the central nervous system and its influences on pain and fatigue thresholds.
It’s worth remembering that daily consumption of coffee does not improve performance but rather there is a direct dose dependent effect pre effort (training). Coffee also has a mild dehydrating (diuretic) effect, so use with caution particularly when undertaking any endurance activities. Ensure you’re well hydrated before and during events.
Other potential beneficial properties of coffee are related to its antioxidant, anti-inflammatory and anti-apoptotic (anti-cancer) effects, alongside positive effects on metabolism and insulin secretion. However, the clinical benefits of coffee in some metabolic conditions remain unclear.
Cons of Coffee
Mental Health & Stress
Caffeine activates our stress axis, increasing the output of cortisol (our main stress hormone) and adrenaline, and elevating blood pressure. Drinking coffee when you’re already stressed may contribute to your experience of stress, though evidence suggests a degree of pharmacologic tolerance may develop when caffeine is taken daily.
If you’re battling low energy linked to chronic stress, you may also be relying on your morning coffee for an energy hit resulting in a vicious (and very addictive) cycle. Caffeine may also disrupt insulin sensitivity and blood sugar balance, further impacting your energy, stress and even weight management.
On the flip side, caffeinated coffee consumption is significantly associated with reduced risk of depression according to a meta-analysis of observational studies.
Sleep Disruption
Caffeine’s detrimental effect on sleep time and quality has been widely studied and is thought to mitigate a lot of its performance-enhancing effects. The stimulating effects of coffee are thought to last up to and even beyond 12 hours depending on the individual. In fact, 50% of us possess a genetic variant in the gene needed to detoxify caffeine, making us slow detoxifiers. If this is you, then caffeine can hang around for too long, resulting in anxiety, palpitations, tremors or sleep problems.
Sex Hormone Balance
The effects of coffee or caffeine on our sex hormones are not fully understood. Caffeine competes with estrogen for the estrogen‐metabolizing enzyme, CYP1A2, but the effects of this competitive interaction on oestrogen detoxification and overall levels are controversial. Prospective studies suggest there is a modest association between caffeine intake and higher rates of PMS among pre-menopausal women. More research is needed.
When it comes to missing periods, irregular periods and long cycles, there is currently not enough evidence to suggest that coffee or caffeine intake affects period regularity or recovery. However, according to a European multicentre study on infertility risk factors, women in the highest level of caffeine consumption had an 11% increased risk of delayed conception in the time leading to the first pregnancy.
A final consideration in the interests of female hormone profiles is the relationship between coffee intake and bone density. Absent periods in the form of hypothalamic amenorrhoea and menopause are both positively associated with reduced bone density (osteopenia), increased risk of fractures and osteoporosis. According to a 20-year follow up of 60,000 women, coffee intake at more than 4 cups a day was positively associated with lower bone density (2-4% lower than those drinking < 1 cup per day) but there was no significant association with osteoporosis. Findings vary across other smaller scale and animal studies.
Nutrient Status
Coffee itself is actually a source of vitamins and minerals, including B vitamins, potassium and manganese. However, the caffeine contained in coffee is what we call an “anti-nutrient”. When consumed near a meal, caffeine can bind to minerals such as calcium, magnesium and iron, preventing absorption. It may also inhibit absorption of Vitamin D and other B vitamins making this a potentially disruptive, energy-draining and immune-compromising dietary addition.
The Bottom Line
Whether coffee is “good” or “bad” for you is very personal.
It really boils down to your lifestyle, life load, perceived stress levels and what may be going on for you in terms of your current health and health history.
If you are stressed out, exhausted, sleep-deprived or over-exercising – then coffee might not be your best friend right now. Similarly, if you experience severe PMS or your periods have stopped – then it’s a good idea to monitor the effects of coffee on your mood and stress levels. Try scaling back for two months and monitor your symptoms.
If you have good energy levels, cope with stress easily, sleep well and have no known hormone imbalances or other health complications then there is no reason why you shouldn’t enjoy a good cup of coffee!
Coffee Drinking Tips
Drink before 12pm to minimise sleep disturbance.
Consume away from main meals but DO have it with a little fat (coconut oil, butter, full fat dairy) or protein to slow absorption and buffer the effects on cortisol and other stress hormones.
Choose organic or real coffee where possible. The less processed the coffee bean, the more nutrients are preserved.
If choosing decaf coffee, look for the water filtered label. Most companies still use chemicals to extract the caffeine.
For coffee alternatives, try aromatic roots like chicory, cinnamon and turmeric. Green tea (contains caffeine) is a good neuro-active substitute that also contains L-theanine, a calming amino acid, which helps offset caffeine’s stimulating effects.
If you found any of the information in this article of interest or if you’d like some personalised advice on your own diet, lifestyle or supplements – contact me for a free discovery call so I can find out more about you and how I can best help.
Holly x
© Holly Dunn Nutrition