Coffee: Friend, Foe, or Frenemy?
What science (and experience) say about your morning cup
Coffee is one of the most widely consumed beverages on the planet — for some, it’s a warm hug in a mug; for others, it’s a one-way ticket to jitters and stomach trouble.
So… is coffee a health elixir or a slow-drip sabotage? The truth is: it’s complicated — and highly personal. Let’s break it down.
What’s in Your Coffee Cup?
Coffee is more than just caffeine. In fact, over 1,000 chemical compounds have been identified in roasted coffee beans, including:
Caffeine – the primary stimulant
Chlorogenic acids – antioxidants that may support metabolism and reduce inflammation
Diterpenes (cafestol & kahweol) – compounds that can raise LDL cholesterol in unfiltered coffee
Polyphenols – plant compounds that support vascular health
Trigonelline – gives coffee aroma and may have antibacterial effects
Melanoidins – formed during roasting; may have antioxidant and antimicrobial properties
(Reference: Farah, A., 2012. Coffee Constituents. In: Chu, Y. (Ed.), Coffee: Emerging Health Effects and Disease Prevention. Wiley-Blackwell.)
Coffee and Your Brain
The caffeine effect: Caffeine works by blocking adenosine, a neurotransmitter that signals sleepiness. This reduces fatigue and increases alertness. It also triggers a release of dopamine and norepinephrine, boosting mood, motivation, and reaction time.
The lived experience: Many coffee lovers describe a sense of mental clarity and energy — but others find the stimulation tips into anxiety, racing thoughts, or irritability.
For ADHD: Some people with ADHD report coffee helps them focus (likely due to dopamine effects), while others find it worsens distractibility or leads to a crash later.
Coffee and Hormones
Caffeine stimulates the adrenal glands to release adrenaline and cortisol — the “fight-or-flight” hormones. While this can feel energizing short-term, frequent surges may:
Disrupt natural cortisol rhythms
Increase stress reactivity
Interfere with sleep quality (especially if consumed after noon)
(Reference: Lovallo, W.R. et al., 2005. Cortisol responses to mental stress, exercise, and meals following caffeine intake. Pharmacology Biochemistry and Behavior, 81(3).
Coffee and Anxiety
For people prone to anxiety, caffeine can amplify symptoms — heart palpitations, restlessness, and a sense of unease. The threshold varies: some can tolerate multiple cups, others get jittery from a single small latte.
Tip: If you’re sensitive, try half-caf, green tea, or switching to decaf to see if symptoms improve. Make sure your decaf coffee is swiss water processed.
Coffee and Blood Pressure
Caffeine causes a temporary rise in blood pressure by stimulating the nervous system and constricting blood vessels. In habitual drinkers, this effect is often less pronounced — but in those with hypertension, it’s worth monitoring.
(Reference: Mesas, A.E., et al., 2011. The effect of coffee on blood pressure and cardiovascular disease in hypertensive individuals: a systematic review and meta-analysis. American Journal of Clinical Nutrition.)
Coffee and GERD (Heartburn)
Coffee can relax the lower esophageal sphincter, making it easier for stomach acid to travel upward. Acidic compounds and caffeine both play a role. Switching to cold brew, low-acid coffee, or decaf can reduce symptoms for some.
Is Coffee Good, Bad, or Neutral?
The good:
Rich in antioxidants
Linked to lower risk of type 2 diabetes, Parkinson’s, liver disease, and some cancers (in moderate consumption: ~3–4 cups/day)
May improve mood, alertness, and workout performance
The bad:
Can trigger anxiety, heartburn, and sleep issues
Raises stress hormones
Can be habit-forming, with withdrawal symptoms (headaches, fatigue)
The in-between:
Effects vary wildly between individuals — genetics, metabolism, and overall health all play a role.
Quality Matters: Processing, Mold, and Organic Coffee
Processing: Washed (wet) vs. natural (dry) processing can affect flavor and chemical profile.
Mold & mycotoxins: Poorly stored beans can develop mold, producing toxins like ochratoxin A. While levels in commercial coffee are usually below regulatory limits, some health-conscious consumers seek “mycotoxin-tested” brands.
Organic vs. conventional: Organic coffee avoids synthetic pesticides and fertilizers — better for both your health and the environment.
Bottom Line for Part 1
Coffee can be a daily wellness ally or a stealth stress amplifier — and the difference lies in your body’s unique response, the amount you drink, and the quality of your beans.
In Part 2, we’ll explore:
Coffee and the nervous system
The deep dive on ADHD, anxiety, and mental health
How to tell if coffee is working for you or against you
Until then — listen to your body and watch for any symptoms.