Coffee & Brain Health: Science-Backed Benefits & Who Should Avoid It

Love it or leave it, coffee is a morning staple for millions of people worldwide. It’s packed with compounds that could benefit your brain health in surprising ways. From enhancing alertness and mood to potentially reducing the risk of cognitive decline, coffee has a unique profile that makes it a powerful tool for many.

However, while some may experience cognitive boosts, others might find coffee isn’t the best fit for their health.

In this month’s blog, we take a deeper look at coffee’s composition, the research on coffee’s effects on brain health, and who might benefit from moderating their intake.

The UK population consumes approximately 98 million cups of coffee every day, equating to over 35 billion cups annually.

– British Coffee Association

What’s In Coffee?

While caffeine tends to get all the attention, coffee is packed with hundreds of biologically active compounds. Here’s a look at the most important ones:

• Antioxidants: Particularly chlorogenic acids, which protect brain cells from oxidative stress and inflammation.

• Caffeine: A stimulant that blocks adenosine, increasing alertness, focus, and even mood.

• Diterpenes (Cafestol & Kahweol): These compounds may protect against certain cancers, although they can raise cholesterol levels in some individuals.

• Melanoidins: Formed during roasting, these compounds offer antioxidant properties and can combat inflammation.

• Polyphenols: These compounds promote healthy gut bacteria, which play a role in brain health via the gut-brain axis.

What Are The Brain-Boosting Benefits Of Coffee?

Antioxidants & Anti-inflammatory Properties

Coffee is rich in antioxidants, especially chlorogenic acids, which neutralise free radicals and reduce inflammation. Both oxidative stress and chronic inflammation are linked to neurodegenerative diseases, so coffee’s ability to combat these conditions can help protect brain cells.

Caffeine’s Impact on Neurotransmitters

Caffeine blocks adenosine receptors, which can make you feel more awake and alert. It also stimulates the release of dopamine and norepinephrine, which help improve mood, attention, and overall brain function.

Neuroprotection of Dopaminergic Neurons

Caffeine appears to protect neurons that produce dopamine, a neurotransmitter crucial for motor function and mood regulation. This is particularly beneficial in reducing the risk of Parkinson’s disease.

How Does Coffee Affect Neurodegenerative Diseases?

Alzheimer’s Disease

Research suggests that moderate coffee consumption—typically around three to five cups per day—may help reduce the risk of Alzheimer’s disease. Studies, including those reviewed by researchers at the Fisher Center for Alzheimer’s Research, have found that individuals consuming this amount of coffee experienced up to a 20% reduced risk of developing Alzheimer’s compared to lower or non-drinkers. This protective effect may be due to coffee’s caffeine and polyphenol content, which are thought to reduce brain inflammation and oxidative stress, both of which are implicated in Alzheimer’s disease progression.

Caffeine may also inhibit the buildup of beta-amyloid plaques, which are a hallmark of Alzheimer’s disease, while its antioxidant properties may protect brain cells in areas crucial for memory, such as the hippocampus.

Parkinson’s Disease

Recent Parkinson’s Foundation research indicates that regular coffee drinkers have a reduced risk of Parkinson’s due to caffeine’s neuroprotective effects, which are believed to enhance dopamine signalling—a critical neurotransmitter affected by Parkinson’s disease.

Studies following large populations over years found that men and women who drank coffee had a significantly lower chance of developing Parkinson’s. Men drinking up to five cups per day, for instance, had a notably reduced risk, while women saw the most benefit with moderate consumption (about one to three cups daily)

How Does Coffee Affect Cognitive Function?

Coffee offers a range of cognitive benefits, both short-term and potentially long-term, primarily due to its caffeine content and rich profile of antioxidants. Here’s a breakdown of its main cognitive effects:

• Elevated Mood: Caffeine stimulates the production of dopamine, a neurotransmitter associated with pleasure and motivation, contributing to a mood boost and enhanced motivation for mental tasks. This mood elevation can be short-lived but effective in improving focus and engagement with cognitive tasks​.

• Enhanced Alertness & Attention: Caffeine blocks adenosine receptors in the brain, which delays the onset of drowsiness and keeps the mind alert. This effect helps boost concentration, reaction time, and sustained attention, especially during tasks requiring focus​.

• Improved Memory & Learning: Studies suggest that caffeine may enhance short-term memory and help with information retention.

• Increased Processing Speed: Caffeine can accelerate brain processing speeds, which can be beneficial in tasks requiring quick mental responses. This effect, particularly noticeable in fatigued individuals, helps with making faster decisions and processing information more efficiently​.

These cognitive benefits tend to be most effective when caffeine is consumed in moderate amounts (typically 1-2 cups), as excessive intake can lead to jitteriness and anxiety, which can counteract these benefits.

How Does Coffee Affect Mental Health?

Depression

Coffee is associated with a lower risk of depression, likely due to its influence on dopamine and serotonin, the neurotransmitters that regulate mood and motivation.

A Harvard study found that women drinking four or more cups daily had a 20% lower depression risk compared to minimal coffee drinkers. Additionally, a large meta-analysis of over 330,000 participants found a 24% lower depression risk among high coffee consumers (around 4.5 cups daily), with an 8% decrease in depression risk for each additional cup.

For people looking for a natural mood lift, moderate coffee intake could be beneficial. However, it’s essential to find a balance, as too much caffeine can sometimes trigger anxiety in sensitive individuals.

Attention & Mood

Caffeine increases alertness by blocking adenosine, a neurotransmitter that promotes sleepiness. This effect helps enhance focus and selective attention, as well as sustained attention over longer periods, which can be beneficial in tasks that require mental sharpness.

In terms of mood, caffeine stimulates dopamine and norepinephrine, which are associated with feelings of pleasure, motivation, and general mood elevation. Research highlights that moderate coffee consumption can create a positive mood boost, with many coffee drinkers reporting increased feelings of energy and motivation.

The Risks: Who Should Avoid Coffee?

While coffee may offer numerous brain health and performance benefits, it’s not for everyone. Many people become dependent on coffee to feel alert throughout the day which can create a cycle of withdrawal symptoms like headaches, fatigue, and irritability when coffee intake is reduced. These cycles can interfere with natural mood and energy rhythms, leaving you feeling drained without that next cup.

If you belong in one of the following groups, it may be worth reconsidering or limiting your coffee intake:

Individuals With Adrenal Fatigue Or Chronic Stress

Caffeine increases cortisol levels, which can exacerbate adrenal fatigue and make chronic stress worse. For individuals with these conditions, the temporary energy boost from coffee often leads to energy crashes later in the day.

Individuals With Gastrointestinal Issues

Coffee can irritate the stomach lining and increase gastric acid production, making it problematic for people with acid reflux, gastritis, or GERD . Drinking coffee on an empty stomach can also worsen these symptoms.

Individuals With Insomnia Or Anxiety

While coffee is known for its energy-boosting effects, high doses can lead to jitters, anxiety, and even sleep problems.

Caffeine can stay in the system for hours, making it harder to get restful sleep if consumed too late in the day. Since sleep is foundational for brain health, those prone to anxiety or insomnia are likely to benefit from moderating their coffee intake.

Pregnant & Breastfeeding Women

Caffeine can cross the placenta and affect foetal development, so pregnant women are advised to limit their caffeine intake to 200-300 mg per day (about 1-2 cups). High caffeine consumption during pregnancy has been associated with an increased risk of miscarriage and low birth weight .

Slow Caffeine Metabolisers

Some people have a genetic variation that slows their metabolism of caffeine which can lead to prolonged stimulating effects and increased susceptibility to caffeine-related anxiety or sleep disturbances.

Functional tests can help identify if you’re a “slow metaboliser,” which may mean you’d benefit from a lower coffee intake or avoiding caffeine later in the day.

For more information on our range of functional tests, how they work and how you can book a test, visit our Functional Medicine & Testing page.

The Functional Medicine Guide To Drinking Coffee

Whilst coffee offers benefits for brain health, the decision to include it in your diet depends on your unique biochemistry, lifestyle, and health conditions.

Functional medicine emphasises individualised care, and coffee is no exception. Factors like genetic makeup, caffeine sensitivity, and stress levels can all influence how coffee affects you. Here are a few tips from a functional medicine perspective to enjoy coffee without compromising your health:

Moderate & Time Your Coffee Intake

Drinking coffee first thing in the morning might feel like a necessity to get your day started, but it can interfere with the body’s natural cortisol rhythms, which help regulate energy. Instead, try waiting an hour or two after waking to let cortisol do its job before enjoying your first cup.

Avoid drinking coffee later in the afternoon or evening to prevent sleep disturbances, and you have a sensitive stomach, avoid drinking coffee on an empty stomach as the acidity can upset your gut.

Choose High Quality Coffee & Brewing Methods

When it comes to coffee, quality matters. Organic, high-quality beans have fewer pesticides and toxins than conventional varieties, reducing the likelihood of unwanted chemicals that could negatively impact your brain health over the course of a lifetime of coffee consumption.

Consider experimenting with different brewing methods, like French press or cold brew, which tend to be lower in acidity.

Be Mindful Of Milk

If you take milk with your coffee be mindful of the type of milk you are consuming. If you are making coffee at home with your own store-bought milk, buy organic milk and try to avoid brands with additives.

Many of the brands of barista milk used in coffee shops, whether dairy or another non-dairy variety, contain additives ranging from risk-free to hazardous.

Eat Nutrient-Rich Foods Alongside Coffee

Coffee’s acidity and caffeine content can decrease the absorption of certain essential nutrients, like magnesium, B vitamins, and calcium—nutrients crucial for brain and nervous system health. This is an often-overlooked aspect of coffee consumption that can impact brain health, especially if coffee is replacing nutrient-rich foods or is consumed in large amounts.

If coffee is a regular part of your day, be sure to eat a nutrient-dense diet that’s rich in these vitamins. You can also try adding collagen or MCT oil to your coffee for an additional nutrient boost.

Stay Hydrated

Drinking water with or after coffee can help you rehydrate and counteract coffee’s diuretic effects.

YOUR HEALTH. YOUR CHOICE.

At Nutrition Diets Clinic, our functional medicine approach considers your unique genetic makeup, diet, environmental exposures, lifestyle factors, and health history:

1) Expert one-to-one therapy
2) Personalised Nutrition & Lifestyle Action Plans
3) Comprehensive at-home functional testing

We offer thorough clinical assessment, testing and therapy via convenient online consultations. Getting started is simple and free. Take charge of your health today.