You can trace America’s current metabolic health crisis to a number of different factors. Food, sleep, and exercise are the core principles out of balance, but we must also consider the impact of fringe elements, including substances like caffeine.
Caffeine is certainly not a new substance for humans — historians believe its regular use goes back to 1,000 BC. But as we learn more about this stimulant and its effect on our body, we realize large doses may not be ideal for our health.
Let’s dive deeper so you can make an informed decision for yourself.
What science tells us about caffeine
A whopping 94% of US adults consume caffeinated beverages. As many as two in three consume caffeine daily, the most common culprits being coffee, tea, and energy drinks.
We know overall consumption of caffeine in the US has risen dramatically over the past few decades. Coffee consumption hit a two-decade high in 2022 — and interestingly, so did poor metabolic health.
Is there a correlation between the two?
Let’s start with science.
Physical effects
You already know the basics of how caffeine affects your body: you become more focused, alert, and able to work productively.
This only applies to a certain portion of us, however. Roughly 10% of the population is hyposensitive to caffeine, meaning an amount of caffeine that produces a ‘normal’ effect on others isn’t going to have much of an impact on them.
Other individuals report hypersensitivity to caffeine, which may lead to heart palpitations, sweating, and general stress. Some may have to seek medical attention, depending on their symptoms or the amount of caffeine consumed.
Generally speaking, however, caffeine offers a number of benefits:
- A recent paper found a beneficial association between coffee consumption and type 2 diabetes.
- Small doses of caffeine may act as an antioxidant and an anti-inflammatory.
- Caffeine could provide a strong ergogenic effect, meaning it provides additional strength and power to muscles (especially for sports like powerlifting).
There are also some negative physical effects to consider.
For example:
- Excess caffeine intake may increase blood pressure, leading to hypertension.
- Caffeine, like nicotine and alcohol, may produce a magnesium deficit, which is a principal driver of cardiovascular disease.
- Excessive caffeine intake may interfere with the absorption and metabolism of calcium, which eventually leads to chronic diseases such as osteoporosis.
Perhaps most worrying, studies show that high levels of caffeine may increase your hepatic glucose output. This stems from a spike in catecholamines, which triggers your ‘fight or flight’ reflex. By promoting the breakdown of glycogen in your body and spiking your blood sugar, this may lead to insulin resistance over time — a key factor of metabolic syndrome.
Mental effects
Caffeine can have a powerful impact on your mind — and not always in a good way.
The good news is, a moderate caffeine intake can increase mental performance and agility. It may be easier to stay focused on specific tasks or finish your work more quickly.
Unfortunately, we also know that excessive caffeine ingestion leads to dependency and symptoms of withdrawal. You may experience headaches, weakness, or irritability if you miss a dose, which could interfere with your ability to perform and generally reduce your productivity.
Emotional effects
Irritability isn’t the only negative emotional effect of caffeine consumption. Some studies associate excessive intake with worsening psychotic and manic emotions. If you’re prone to depression or high levels of stress, caffeine could make the feelings worse.
Some studies also link caffeine consumption with chronic depression, especially if your regular intake is slowed or gradually stopped. It could also make anxiety and panic disorders worse.
But not every caffeine-induced effect on our emotions is negative, however. Regular consumption stimulates dopamine release in the brain, which is a ‘feel-good’ hormone that may help you feel more relaxed.
Just keep in mind studies link caffeine consumption to the shrinking of gray matter in the brain. Since gray matter effects our movement, memory, and emotions, we don’t understand the full impact of caffeine on our mood.
So what should you do about caffeine?
Many good things come from moderated caffeine intake. But there’s also a lot we don’t yet understand about how caffeine affects the human body.
Some people are negatively impacted by its consumption, some more than others. Some may even develop maladaptive metabolic functions, which lead to worsening disease processes.
I believe everybody’s body reacts to caffeine differently. While some people can consume quite a bit, others can’t even take a sip.
What does this mean for you? That’s up to you to decide.
I don’t think anything we’ve looked at here necessitates cutting caffeine from your diet. That said, this may be a good opportunity to reevaluate why you need caffeine in the first place. If you feel weak, tired, or irritable without your morning brew, you may need to work on your metabolic health — it’s likely the root of the problem.
I suggest starting with an elimination diet so you can be more objective about the effects of caffeine. Even if you’re 99% sure it’s not affecting your body, it may be wise to simply test and find out.
If you don’t experience any negative symptoms of caffeine use, by all means continue with your regimen. Just be careful not to add unhealthy additives to the mix, including energy drinks, coffee creamers with seed oil, or large amounts of refined sugar.
If you do notice negative symptoms from caffeine, you may want to moderate your daily consumption (or look for alternatives). Beverages like chicory coffee may serve as a decent replacement. Perhaps you need to eat more whole, real food with your coffee to reduce the effects of a glucose spike.
The best way to track the effects of caffeine is to use a continuous glucose monitor. This records your body’s changing blood sugar level so you can be more sure of the substance’s interactions with your body.