Thoughts on coffee from this naturopath…
For all the coffee lovers out there, the good news is that I’m not going to tell you that you can never have coffee again. Rather, I’m going to say “it depends” and “read on”. Coffee and caffeine are great, even beneficial for some people. But not everyone. I personally love the taste of coffee, but I have a low tolerance for caffeine (I suspect that I have a variation in my CYP1A2 gene). For many of my clients, I don’t suggest stopping caffeine, but I may suggest changing the quality or quantity and the time at which it is consumed. Let's dive into both the upsides and downsides of coffee consumption.
Perhaps let’s start with the bad news first…
The Downsides of Coffee
Adrenal Stress. Caffeine may elevate cortisol levels, placing additional stress on the adrenal glands, which may not be ideal for individuals dealing with chronic fatigue and burnout.
Disrupts Sleep Patterns. Coffee may disrupt sleep patterns, leading to insomnia and poor sleep quality, especially when consumed later in the day.
Digestive Distress. Some people experience acid reflux, heartburn, or other digestive discomforts due to coffee’s acidity. This can also contribute to the formation of stomach ulcers.
Heart Health Concerns. Caffeine can temporarily raise blood pressure, which may not be suitable for individuals with hypertension or heart conditions.
Impact on Bone Health. Excessive coffee consumption may reduce calcium absorption, potentially contributing to osteoporosis in susceptible individuals.
Caffeine Dependence & Withdrawal. Regular coffee consumption can lead to dependency, and sudden withdrawal may cause headaches, irritability, and fatigue.
Here’s the good news - The benefits of coffee
Mental Alertness. Caffeine, the main active compound in coffee, is well known for its ability to improve focus and concentration, making it a go-to for early mornings or long study sessions.
Rich in Antioxidants. Coffee is a rich source of antioxidants, which help combat free radical damage and oxidative stress, potentially supporting overall cellular health.
Mood Enhancement. Many coffee drinkers experience a boost in mood, and some studies suggest that caffeine may even help reduce the risk of depression.
Enhanced Physical Performance. Caffeine may improve endurance and athletic performance, which is why many athletes use it as a pre-workout stimulant. However, gym enthusiasts should be mindful of their individual tolerance levels.
Liver Health Support. Moderate coffee consumption has been linked to a reduced risk of liver diseases, including cirrhosis and liver cancer.
Reduced Risk of Certain Diseases. Some research suggests that coffee drinkers have a lower risk of developing neurodegenerative diseases such as Parkinson’s and Alzheimer’s, as well as some types of cancer.
Doing your coffee right:
If you love your coffee, I would recommend choosing a high-quality source:
Opt for organic, pure coffee beans to avoid pesticide exposure.
Be aware of instant coffee and coffee pods, which may contain additives, plastics, or aluminum.
Consider avoiding BPA and BPS-lined packaging for health and environmental reasons.
Don’t forget! There are Natural Alternatives to coffee
If you want to cut back on caffeine but still enjoy a warm, robust beverage, try:
Chicory root tea. A caffeine-free drink with a rich, earthy flavor.
Dandelion tea. Another earthy, herbal tea. Dandelion tea supports liver health and digestion while providing a coffee-like bitterness.
Genetics & Caffeine Metabolism
Some individuals metabolise caffeine more slowly due to variations in the CYP1A2 gene. These individuals are more sensitive to the effects of caffeine and may experience jiterriness, nervousness, anxiety, and insomnia when consuming caffeine. I highly suspect that I am one of these people!
Other people have a high tolerance to caffeine due to genetic variations in their adenosine receptors, which influence how caffeine interacts with the brain. These people can fall asleep after having caffeine and generally report feeling no different with or without caffeine. People who have built a high tolerance to caffeine may also report feeling no different when having a moderate amount of caffeine.
Coffee, Hormones, and Fertility
The link between caffeine and fertility is unclear. I personally recommend that my fertility and preconception clients limit their caffeine intake, however the research is controversial. Some research even indicates that caffeine has a positive effect on fertility!
Some naturopaths suggest reducing caffeine intake during menstruation due to increased liver load, though research suggests the liver may actually work harder mid-cycle (around ovulation) rather than during menstruation.
Final Thoughts
Coffee can be a fabulous and healthy drink if it is done right! However, individual responses vary based on genetics, metabolism, and underlying health conditions. If you’re unsure about your caffeine intake, consider tracking your intake and response. Ask your naturopath their thoughts on caffeine in your personal situation.
Do you love coffee? Have you noticed any effects—positive or negative—from drinking it? Share your experience in the comments!
AUTHOR: Talitha
I specialise in mental health (depression, stress, and anxiety), gut health (IBS), and women's health (preconception, fertility). I am a degree- qualified naturopath who LOVES helping people transform their health stories!!
