The Magic behind Coffee
Coffee, the most popular beverage in the world, with an estimated 2/3 of Canadians drinking at least 1 cup a day.
But how many of us know why we reach for that cup (or two, or three…) in the morning?
“I’m not myself until I have a cup of coffee”
“I can’t function without my morning cup”
“I’m just a nicer person after my morning cup”
I’ve said those words, I’ve heard those lines. I’ve tried and failed, to give up my addiction to my beautiful cup of coffee in the morning. But what makes quitting coffee so dang hard?
I spent nearly twelve years working in the coffee industry. I could tell you about the varieties of coffee, the different brewing methods, how coffee was sourced, the different flavour notes for various regions and washing methods (which I won’t explain to you here). But, for the majority of my career, I couldn’t explain the mechanisms behind why coffee made me feel so good.
The main driver behind the mood-lifting, fatigue-fighting properties of coffee comes from caffeine, the principal alkaloid in coffee. Our bodies produce an important chemical called adenosine. In the brain, adenosine functions as an inhibitory neurotransmitter (chemical messenger), acting as a central nervous system depressant. When adenosine binds to its receptors it slows neural activity, promoting sleepiness.
The caffeine molecule has a similar structure to the adenosine molecule and therefore can fit into its receptors thus blocking adenosine. This allows the excitatory neurotransmitters to stay active in the brain. With the increase of activity in the brain your pituitary gland (often referred to as the master gland, as it regulates several other hormone glands in your body) signals the adrenal glands to release adrenaline, your fight or flight hormone. Boosting energy levels by increasing blood pressure, expanding air passages of the lungs and releasing sugar into the bloodstream to be used for energy.
The blockage of adenosine also slows down the reabsorption of dopamine, the neurotransmitter responsible for the mood-enhancing effects of our cup of joe. Dopamine is released when we have sex, workout or eat food we find delicious. It contributes to feelings of motivation, happiness and focus.
So, besides its ability to make us feel invincible, what else can coffee do?
Coffee contains a high amount of polyphenols, a compound found in plants that act as an antioxidant while also boosting our body's production of antioxidants. Studies done in both animals and humans have shown that polyphenols could have preventative or therapeutic effects on cardiovascular disease, neurodegenerative disorders, cancer, and obesity.
A review conducted at Johns Hopkins Bloomberg School of Public Health, looking at 21 studies and nearly 1 million participants conducted between 1966 and 2013, concluded a 16% percent reduction in mortality rate in people who consumed as many as 4 cups of coffee a day.
A meta-analysis of 11 studies showed that higher coffee consumption is associated with a reduced risk of Alzheimer’s.
Remember, we’re discussing straight coffee here. Not those sugar-laden, pumpkin, mocha-java whatever…
However, Coffee is not without its flaws.
It is believed that due to its ability to block adenosine from docking onto its receptors, regular consumption of caffeine may lead to the production of additional adenosine receptors. If your regular morning coffee no longer wakes you up quite like it used to, this could be why. If you’re a habitual drinker it’s probably a good idea to conduct a caffeine detox now and again, rather than upping your intake. It should take about 7-12 days for your body to decrease its adenosine receptors. While that may seem like a long time, it’s a pretty magical experience having your “first” cup of coffee again. Unfortunately, it is fairly common to suffer from caffeine withdrawal symptoms such as headaches, fatigue, irritability, anxiety and decreased concentration. These can make detoxing unpleasant and hard to stick to but symptoms typically hit their peak of intensity around 24-51 hours and should only last between 2-9 days. If you’re a heavy coffee/caffeine drinker, it may be best to cut back slowly instead of shocking your system by going cold turkey.
It’s also important to note that we all metabolize coffee differently. While the half-life of caffeine in an average, healthy adult is 3-4 hours, it can vary greatly depending on liver function, age, and medications. For instance, in women taking oral contraceptives, the half-life is increased to 5-10 hours.
It is generally agreed upon that a moderate intake of coffee, roughly 400mg or 3-4 8oz cups, is a safe amount. Again, this will be dependent on many factors. Extremely high intakes of caffeine have been linked to anxiety, insomnia (especially when consumed too close to bed), rapid heart rate, and digestive issues.
For some, known as “slow metabolizers”, their genetic makeup predisposes them to metabolize coffee at a slower rate. This can cause coffee to build up in the bloodstream and is more likely to cause adverse effects. For these reasons, its best to be your own guide and determine which amount (if any) is safe for you.
Also, if your body is asking for a break, don’t use coffee to ignore your body's plea for rest. For those under chronic stress and dealing with issues of imbalanced cortisol, we recommend avoiding coffee altogether, but if that’s too big an ask, at least eat a protein-rich breakfast before your first cup.
Lastly, we always encourage you to drink high-quality, organic, fair-trade coffee!
1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6160559/#B2
2. https://pubmed.ncbi.nlm.nih.gov/25156996/
3. https://www.sciencedirect.com/science/article/abs/pii/S0899900715005389
4. https://www.ncbi.nlm.nih.gov/books/NBK430790/
5. https://pubmed.ncbi.nlm.nih.gov/2058339/
6. https://pubmed.ncbi.nlm.nih.gov/12519715/
7. https://www.healthline.com/nutrition/caffeine-side-effects#section10
8. https://www.pathway.com/blog/the-genetics-behind-your-caffeine-consumption/
