Wellness  

How coffee affects your mental health

By Adenike Baderin

12 February 2025   |   3:22 pm

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A 2023 report from the National Coffee Association found that 63% of Americans drink coffee every day. According to recent surveys, the consumption of coffee varies greatly among different countries. Caffeine, the primary active ingredient in coffee, might be a student’s best friend or a business person’s early morning go-to to stay focused and alert.…

A 2023 report from the National Coffee Association found that 63% of Americans drink coffee every day. According to recent surveys, the consumption of coffee varies greatly among different countries. Caffeine, the primary active ingredient in coffee, might be a student’s best friend or a business person’s early morning go-to to stay focused and alert. But how does coffee affect our well-being—both positively and negatively?

The Mental Health Benefits of Coffee

As a powerful psychoactive compound, caffeine has its cognitive benefits.
Adenosine is a chemical in the brain that makes you feel tired by binding to A1 and A2A receptors. Caffeine in coffee blocks these receptors, preventing adenosine from doing its job. This is why coffee helps you stay awake, feel energised, and think more clearly. Simone Cappelletti, MD, of Sapienza University in Rome, and colleagues say that caffeine can enhance cognitive performance by improving reaction times and maintaining attention.

Caffeine may offer mental health benefits over time, including a potentially reduced risk of depression. Dr. Michael Lucas and his team from the Harvard T.H. Chan School of Public Health conducted a long-term study of over 50,000 women, finding that those who drank at least four cups of coffee daily had a 20% lower risk of depression compared to those who consumed little or no coffee.

READ ALSO: Carbonated drinks, coffee increase risk of stroke, study reveals

Also, caffeine helps to reinforce learning—perhaps, this is one of the most popular benefits of consuming caffeine.
Researchers at Johns Hopkins University found that caffeine can enhance memory. In their studies, participants were given either a placebo or a 200-milligram caffeine tablet after viewing images. The next day, they viewed a mix of old, new, and slightly altered images. Participants who consumed caffeine were better at distinguishing between similar yet slightly different images. While coffee has its advantages, it’s important to also be aware of its downsides.

Potential Downsides and Risks

Some people have experienced drawbacks from consuming caffeine. Excessive intake of coffee may cause anxiety, depression, agitation, and headaches, which the DSM-5 (Diagnostic and Statistical Manual of Mental Disorders, Fifth Edition) calls ‘coffee intoxication.’

Caffeine has addictive qualities that can make it hard for some people to break their dependence. Many individuals find it difficult to quit drinking coffee, even if it worsens their health problems. This behaviour is a key characteristic of caffeine use disorder.

Symptoms of this disorder include the inability to stop using caffeine despite efforts to quit, cravings, and withdrawal symptoms when caffeine is discontinued. Other signs may include consuming more caffeine than intended and devoting excessive time to acquiring and consuming it.

READ ALSO: Coffee prices double in Nigeria after global supply disruptions

How to Maximize Coffee for Your Mental Health

According to the U.S. Food and Drug Administration (FDA), the ideal maximum amount for healthy adults that should have no negative effects is 400 mg of caffeine per day, which is about 4 cups (945 ml) of coffee.
Want to learn how to reduce your coffee intake? Try these research-based tips:

According to a 2013 study by Dr Christopher Drake, published in the ‘Journal of Clinical Sleep Medicine’, consuming coffee up to six hours before bedtime can reduce sleep duration and disrupt REM patterns. Therefore, it is important to drink your coffee wisely.

Delay coffee for at least an hour after waking, as your body naturally produces cortisol, an energy booster. Save your caffeine for mid-morning or early afternoon when cortisol levels drop, suggests neuroscientist Dr. Steven Miller.
If you don’t usually drink coffee, consider drinking it for a functional boost, like before a long drive or a lengthy seminar.

Instead of drinking a cup of coffee, drink herbal tea or green juice. These are healthy alternatives that can provide energy and nutrients without the potential side effects of caffeine.