Your morning cup of coffee may be doing more than helping you wake up. Research suggests moderate coffee consumption supports both daily mood and long-term brain health.
“Like many things, coffee can provide benefits when used in moderation,” says Jennifer Rusk, a behavioral health professional at BlueCross BlueShield of Tennessee. “The caffeine in coffee can give a feeling of wakefulness or an energy boost, which can help a person feel in a better mood.”
What the research shows about coffee consumption
Jennifer Rusk: A study found that higher coffee consumption was associated with a lower risk of severe depression requiring hospitalization. However, coffee is not a treatment for depression. More research is needed to determine whether coffee has a true protective effect.
New research is also promising for brain health. A 43-year study found that drinking 2 to 3 cups of coffee a day was associated with an 18% lower risk of developing dementia.
How caffeine affects mood
Jennifer Rusk: Coffee’s ingredients can assist with alertness, mood, motivation and attention. They can also decrease irritability and tiredness.
Too much caffeine can cause anxiety, overstimulation, or insomnia. The balance is different for every person.
What is moderate coffee consumption?
Jennifer Rusk: Moderate coffee consumption is 3 to 5 cups per day typically. The right amount depends on a person’s weight or size, age, sensitivity to caffeine, and any mental health diagnosis. Watch how coffee affects you and adjust.
You should also pay attention to what you put into your coffee. Sugars and creamers can cause weight gain or tooth decay if used in excess. Sugary additives may cause blood sugar changes or fluctuations. This can cause increased sluggishness and lower mood — which can undermine coffee’s benefits.
Signs your coffee habit may be problematic
Jennifer Rusk: These may be signs that you’re consuming too much caffeine:
- Racing thoughts
- Trouble sleeping
- Increased worrying
- Increased heart rate
Coffee affects people differently. It should never replace therapy or medication management for anxiety or depression. If you have a health or mental health condition, talk with your doctor about how much caffeine is appropriate for you. Track consumption under the care of medical and behavioral health professionals.
Coffee works best as part of a healthy routine
Jennifer Rusk: Coffee consumption should be considered along with getting the right amount of sleep, regular exercise and primary care. It’s best to avoid caffeine close to bedtime. It can disrupt sleep and may worsen mental health symptoms over time.
“Some people feel positive effects from drinking coffee,” Jennifer says. “The key is moderation and making sure the benefits outweigh any drawbacks for you.”
More from Jennifer Rusk on WellTuned
Get more information about specific health terms, topics and conditions to better manage your health on bcbst.com. BlueCross BlueShield of Tennessee members can access wellness-related discounts on fitness products, gym memberships, healthy eating and more through Blue365®. BCBST members can also find tools and resources to help improve health and well-being by logging into BlueAccess and going to the Managing Your Health tab.