Coffee lovers, this one’s for you.
(And if you’re a coffee hater, you may find an interesting fact or tip in here, too).
Perhaps you’ve come across some unfavorable info strongly suggesting that coffee is “really bad for you.” Most likely on the condition it’s high in caffeine – around 100mg caffeine per cup, and we’ll get to that…
Perhaps you’ve seen some ads promoting a product that’s “better than coffee.” In their dreams!
No other beverage compares. Coffee is simply irreplaceable.
(Note: this is a slightly bias statement).
Coffee consists of around 1,000 compounds from antioxidants and anti-inflammatory agents, to vitamins and minerals. Over several years, many studies are showing that coffee – both caffeinated and decaffeinated – impart health benefits including:
Decreased risk for dementia and Alzheimer’s disease
Lowered risk for cardiovascular disease
Lowered incidence of fibrosis and cirrhosis of the liver
Protective against cancer of the liver and colon
Blood sugar lowering and lowered risk for type 2 diabetes
And let’s not ignore the simple benefits as to why coffee lovers do love coffee so much:
Delightful aroma and taste
A few of the most documented compounds linked with these life-supporting benefits include:
Chlorogenic acid, especially its metabolites
Diterpenes: cafestol and kawehol
Most studies note that 3-5 cups of coffee per day is the quantity related with these benefits. Venturing into a higher consumption of coffee may risk adverse health effects, especially due to coffee’s caffeine content. Those adverse health effects linked with caffeine include:
Rapid heart rate
High blood pressure
Disordered sleep e.g. restlessness, insomnia
How much caffeine it takes to cause these effects, however, does depend on age, weight, and genetics. Some individuals just don't metabolize caffeine well, especially children, women using oral contraceptives, and pregnant women.
In many individuals, it can take 8-12 hours to completely clear the last dose of caffeine from the body. But in those folks who metabolize caffeine more slowly, it could take up to twenty hours! For the average coffee drinker who does not suffer from adverse effects of caffeine, it could still be a healthier practice to separate your caffeine consumption from the time you’re getting ready for bed by at least eight hours (ideally twelve. Sorry!).
If you are sensitive to caffeine, but still love the taste of coffee, you might consider trying decaffeinated. Just note that there is still some caffeine present.
A final note for those not into coffee:
If you aren’t in love with the taste of coffee, but are interested in nourishing your body with coffee compounds, you could consider a green coffee bean extract as this supplement offers a higher concentration of beneficial coffee compounds without the caffeine or need to drink coffee. Visit our dispensary and we'll be happy to recommend a quality product for you!
The information in this article is designed for educational purposes only and is not intended to be a substitute for informed medical advice or care. This information should not be used to diagnose or treat any health problems or illnesses without consulting a doctor. Consult with a health care practitioner before relying on any information in this article or on this website. If you're interested in making dietary changes, guidance from a nutrition expert is highly advised: please review our Nutrition & Wellness Services for more information.
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Nutrition & Wellness Services:
(Tons of) Additional Reading:
Cano-Marquina, A., Tarín, J. J., & Cano, A. (2013). The impact of coffee on health. Maturitas, 75(1), 7–21. https://doi.org/10.1016/j.maturitas.2013.02.002
Chen, H., Huang, W., Huang, X., Liang, S., Gecceh, E., O Santos, H., Khani, V., & Jiang, X. (2020). Effects of green coffee bean extract on C-reactive protein levels: A systematic review and meta-analysis of randomized controlled trials. Complementary therapies in medicine, 52, 102498. https://doi.org/10.1016/j.ctim.2020.102498
Dan, L. (2021, September 10). Surprising Effects And Sources of Caffeine: Why It Affects People Differently. FullscriptTM. https://fullscript.com/
Eskelinen, M. H., & Kivipelto, M. (2010). Caffeine as a protective factor in dementia and Alzheimer's disease. Journal of Alzheimer's disease : JAD, 20 Suppl 1, S167–S174. https://doi.org/10.3233/JAD-2010-1404
Eskelinen, M. H., Ngandu, T., Tuomilehto, J., Soininen, H., & Kivipelto, M. (2009). Midlife coffee and tea drinking and the risk of late-life dementia: a population-based CAIDE study. Journal of Alzheimer's disease : JAD, 16(1), 85–91.
Gonzalez de Mejia, E., & Ramirez-Mares, M. V. (2014). Impact of caffeine and coffee on our health. Trends in endocrinology and metabolism: TEM, 25(10), 489–492. https://doi.org/10.1016/j.tem.2014.07.003
Gottfried, Sara, MD. (2013). The Hormone Cure. New York, NY: Scribner.
Han, B., Nazary-Vannani, A., Talaei, S., Clark, C., Rahmani, J., Rasekhmagham, R., & Kord-Varkaneh, H. (2019). The effect of green coffee extract supplementation on blood pressure: A systematic review and meta-analysis of randomized controlled trials. Phytotherapy research : PTR, 33(11), 2918–2926. https://doi.org/10.1002/ptr.6481
Jung, S., Kim, M. H., Park, J. H., Jeong, Y., & Ko, K. S. (2017). Cellular Antioxidant and Anti-Inflammatory Effects of Coffee Extracts with Different Roasting Levels. Journal of medicinal food, 20(6), 626–635. https://doi.org/10.1089/jmf.2017.3935
Ludwig, I. A., Clifford, M. N., Lean, M. E., Ashihara, H., & Crozier, A. (2014). Coffee: biochemistry and potential impact on health. Food & function, 5(8), 1695–1717. https://doi.org/10.1039/c4fo00042k
Pourmasoumi, M., Hadi, A., Marx, W., Najafgholizadeh, A., Kaur, S., & Sahebkar, A. (2021). The Effect of Green Coffee Bean Extract on Cardiovascular Risk Factors: A Systematic Review and Meta-analysis. Advances in experimental medicine and biology, 1328, 323–345. https://doi.org/10.1007/978-3-030-73234-9_21