Natalie Louise Burrows, Nutritionist and Clinic Director at Integral Wellness
Few beverages spark as much debate as coffee. It is one of the most widely consumed
beverages globally, and many people rely on it to kick-start their day. For some, it's just that, an essential morning ritual; for others, it’s a potential health concern. So, what does the science say?
Coffee has a complex and multifaceted impact on our bodies and minds, from enhancing cognitive function to potentially reducing the risk of chronic diseases. Coffee is more than just a pick-me-up; it affects the brain, metabolism, heart, and liver. With this, how we process coffee might answer why you either love it or feel unwell if you drink it.
How does coffee affect energy and the brain?
performance by increasing muscle contraction force and endurance. This is why many
athletes rely on caffeine to enhance their performance during competitions. Additionally, caffeine has been shown to improve cognitive functions such as attention, memory, and reaction time.
Can coffee consumption improve your health?
Metabolic health benefits
type 2 diabetes. Research shows that just one cup daily could lower the risk by 11%,
while three cups daily may cut the risk by nearly half.
● Increases metabolism – Coffee can help your body burn more calories. Studies
suggest caffeine may increase fat burning by up to 29% in lean people and 10% in
those with obesity.
● Supports heart health – Moderate coffee drinking (3–5 cups daily) has been linked to
a 15% lower risk of heart disease.
Gut health benefits
● Encourages a healthy gut – Coffee drinkers tend to have a more diverse gut
microbiome, essential for overall health.
● Feeds good bacteria – Studies show that coffee may help grow beneficial gut
bacteria, including some that support digestion and immunity.
● From mouth to south – Moderate coffee intake can benefit the oral and gut
microbiota and motility, but drinking more than five cups a day may lead to issues like
acid reflux and gum problems.
Does coffee affect mood and anxiety levels?
Coffee's impact on mental health is complex and can vary significantly from person to
person. On one hand, moderate caffeine intake can improve mood and reduce the risk of depression. Caffeine's ability to increase dopamine levels in the brain contributes to these mood-enhancing effects, making it a popular choice for those seeking a natural mood boost. On the other hand, high doses of caffeine can lead to increased anxiety and stress. This is particularly true for individuals sensitive to caffeine or consuming it excessively. The jittery feeling and heightened alertness that caffeine can cause may exacerbate anxiety in some. Understanding your limits with caffeine is crucial to enjoying its benefits while avoiding potential psychological drawbacks.
Are there any negative health effects of drinking coffee?
While moderate coffee consumption is considered safe and potentially beneficial, excessive consumption can lead to several negative health effects. High caffeine intake can cause insomnia, rapid heartbeat, and increased blood pressure - none of which are beneficial.
Pregnant women are also advised to limit their caffeine intake due to potential risks to fetal development. High caffeine consumption has been linked to increased heart rate and blood pressure, which may pose risks during pregnancy.
Whether you’re a fast or slow caffeine metaboliser depends on a specific enzyme that processes caffeine in the liver and a specific gene that affects adenosine receptors in the brain that influences caffeine’s stimulating effects. Together, these genetic factors play a role in how caffeine impacts you and what your tolerance is. These enzymes and genetic differences can mean your friend can drink coffee and go to sleep at 9 pm, when you can’t even tolerate one cup at 9 am.
The time you drink coffee also matters. The half-life of a cup of coffee is five to six hours, meaning a cup at 3 pm can still affect you at 9 pm, potentially hindering your sleep. By blocking adenosine, the chemical that promotes sleepiness, caffeine can delay sleep onset and reduce sleep quality. To protect restorative sleep, it’s best to enjoy coffee earlier, ideally before 12 pm.
Not all coffees offer the same health benefits, and the quality of coffee may be more important than you think. A few key factors can make a significant difference in their impact on your well-being:
● High-quality coffee is often rich in polyphenols, antioxidants that help combat oxidative stress and inflammation in the body.
● Choosing organic coffee tested for contaminants such as mycotoxins, pesticides, and heavy metals ensures you consume a cleaner, healthier product.
● Freshly roasted coffee retains a higher concentration of beneficial compounds, such as antioxidants, preserving its health benefits.
Being mindful of these factors and thinking about your own experience when you drink
coffee will help you to enjoy a great coffee that supports your overall health - or avoid it if you realise it isn’t helping you.
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Natalie Louise Burrows is a registered nutritional therapist (BANT, CNHC) and clinic director at Integral Wellness, a nutrition and health clinic specialising in cardio-metabolic health. Along with her clinic team of nutritionists, they help men and women regain their energy, control their cravings and avoid and reverse type 2 diabetes. They also address health conditions such as high blood pressure, high cholesterol, insulin resistance, fatty liver and heart disease, and weight challenges. Click here to book a free call and find out how you can achieve your health goals.
