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CAFFEINE - FRIEND OR FOE?


Caffeine is the most widely used ‘psychoactive’ drug (central nervous system stimulant) in the world1   

 

It's adored by many, and appears to be one of the most addictive compounds to let go of.  Clients often breeze through ‘Dry January’, yet look horrified at the suggestion of a ‘Caffeine-free month’.  

 

Recently, the World Health Organisation (WHO) even recognised caffeine dependence as a new mental disorder - ‘Caffeine Use Disorder’ is now listed in the Diagnostic and Statistical Manual of Mental Disorders2 


As you probably already know, caffeine is a compound occurring in the following foods and drinks:

 

·    Coffee

·    Black tea, green tea & white tea 

·    Yerba Mate tea

·    Matcha Japanese green tea leaves 

·   Hot chocolate, chocolate bars, cocoa powder & ‘spiritual’ Cacao ceremonies (cocoa beans)

·    Coca Cola, Diet Coke, Pepsi & Dr Pepper

·    Red Bull and Monster (caffeinated Guarana berries are found in many energy drinks)


What you may not be aware of, is that it's also rapidly wheedled its way into a VAST array of products. Ice-cream, chewing gum, sweets, ‘Energy’ bars, diuretics, painkillers, anti-allergy drugs, asthma inhalers, cosmetics, and even ‘healthy’ sports & slimming supplements can all be laced with caffeine.


Caffeine is lucrative for large corporations. It’s a MAJOR money-spinner. The coffee industry specifically, is valued at $20 billion, and continues to be on the rise - with on average of 500 billion cups of coffee consumed on Earth every year3


But if caffeine is a drug, and its use is listed in an authoritative guide for mental health conditions, why is it that we're positively encouraged to be a nation hooked on caffeinated products?  Shouldn't we be far more cautious with this ‘poison’?

 

Research conducted in the 1960s, regarding the effects of coffee, commonly positioned it as a potential health risk, particularly focusing on cardiovascular disease. In recent years, as caffeine consumption has soared, so too have the research papers waxing lyrical about its amazing health benefits. Can these (potentially bought and paid for) studies be trusted?

 

What are the claims and do they hold up when you understand our physiology?


☕ Claim #1: Caffeine gives you energy

This is in part true. As a ‘stimulant’ – caffeine drives up levels of the body’s natural ‘stimulating’ hormones & our motivating brain chemical - ‘adrenaline’, 'cortisol', ‘noradrenaline’ & ‘dopamine’.  Adrenaline and cortisol activate the ‘fight or flight’ sympathetic nervous system mode to enable us to fight or run away from real or ‘perceived’ danger. Adrenaline affects the brain in the same manner as Amphetamine drugs, speeding up the nervous system, leading to a temporary increase in alertness, enhanced prowess, focus, drive and attention.  Naturally, this physiological response makes us feel pumped and energised.

 

Caffeine also blocks ‘Adenosine’ receptors, a neurotransmitter that would otherwise make us sleepy, further increasing our sense of alertness4  

 

🚨 Reality Check #1 : Caffeine robs you of energy by trashing your adrenal glands

When Caffeine’s jacks up the adrenals and forces them to release adrenaline and cortisol, these hormones instruct the liver to release its stored glucose into the bloodstream.  This provides us with the ‘petrol’ (glucose) we need to feel energised (to ‘run away from the tiger’). However, it's at the expense of your adrenals and liver. In susceptible individuals (those with hypersensitive nervous systems), the rush of adrenaline post beverage can immediately incite a significant emotional 'fear response', surging levels of anxiety.

 

As with any drug, the initial invigorating effects are highly addictive (or more specifically the outpouring of adrenaline is highly addictive). That's why life without caffeine can feel dull and draining. Over time though, daily or excessive caffeine intake can increase the risk of ‘Adrenal exhaustion’ or ‘Adrenal fatigue’ (particularly when combined with emotional stress, smoking or intermittent fasting).  Adrenal fatigue is a state in which the adrenal glands struggle to modulate the appropriate output of adrenaline and cortisol. Rollercoaster spurts of inadequate stress hormone secretions, followed by excessive outpourings of adrenaline and cortisol can ensue.  Our ability to adapt to stress can become compromised and our circadian rhythm can fall out of whack.  

 

Additional signs of adrenal insufficiency include:


·       We find it difficult to fall asleep, stay asleep or stay awake at the appropriate times.

·       Feeling exhausted upon waking, like you haven’t sleep soundly.

·       Can’t get going first thing in the morning (without relying on caffeine)

·       Energy crashes with sugar and/or caffeine cravings (during the day)

·       “Tired but wired” (i.e. significant fatigue, but an inability to fall asleep)

·       Dizziness

·       Low libido

·       Insatiable thirst

·       Low blood pressure

·       Mood swings and High emotional reactivity / crying easily

·       Excessive sweating.


☠️ Studies indicate an ‘excessive’ intake of caffeine is >4 coffees per day.  My personal belief is more than one cup of caffeinated beverages is sufficient to play havoc with someone’s adrenals, especially in our increasingly stressful world. Anyone whose already spending much of their day in 'fight or flight' (i.e. has anxiety, depression, insomnia or extreme fatigue) should seriously consider some time-out from caffeine.



🧠 Claim #2: Coffee Is great for gut health

Caffeine is often hailed as a gut-friendly 'prebiotic' that fuels beneficial bacteria. It's also said to have 'beneficial effects on motility function', aiding constipation.

 

🚨 Reality Check #2: It can be a gut disruptor

It's true - coffee can have you making a beeline for the bathroom. But not in a good way.


Caffeine is an acidic gut irritant. It triggers the 'gastrocolic reflex'5 (wave-like gut muscle contractions in the intestines) and 'rectosigmoid motor activity' (spasms in the rectum and colon), because the body wants to eject this toxic annoyance as rapidly as possible. In some people, involuntary spasms can occur within 4 minutes of ingestion6 Coffee is commonly relied upon as a daily ‘natural laxative’. Your gut would be far more grateful for some gentle aloe vera.


The notion that coffee positively influences our levels of 'beneficial' gut bacteria can also be disputed.  There's evidence that coffee’s '5-hydroxymethyl furfural' content inhibits the growth of important 'beneficial' strains of gut bacteria such as Lactobacillus7

 

In addition, caffeine stimulates the release of hydrochloric acid and gastrin from the stomach. Release of these corrosive digestive fluid secretions, without the presence of food, has been identified as a potential trigger for ‘dyspepsia’ (burning discomfort and pain in the oesophagus, stomach or duodenum)8.  Caffeine also relaxes the lower oesophageal sphincter muscle (stomach valve) allowing coffee & acids to reflux from the stomach up into the oesophagus, producing heartburn and Gastro-oesophageal Reflux 9.  

 

As a drug, caffeine is a compound that needs to be detoxified by the liver (pharmaceutical drugs are metabolised through the same detox pathways)10. The more we bombard our liver with toxic compounds, the more our liver struggles to carry out roles such as synthesising bile.  When bile secretions dwindle, fat and protein digestion become compromised, and food sits rotting in the gut, liberating gases and toxic by-products, giving rise to gas, bloating and reflux. This is one reason why caffeine consumption has been linked to Irritable Bowel Syndrome / IBS10.   More than 5 cups of coffee per day have been shown to increase the progression of Crohn’s disease11 ☠️ In my clinical experience, just one cup per day tends to worsen digestive upset in individuals with Inflammatory bowel disease/IBD, IBS, reflux and diarrhoea.

 

 

❤️ Claim #3: Coffee is heart healthy

Caffeine, particularly coffee, is now strongly marketed as beneficial for the cardiovascular system due to its ‘high antioxidant content’. Antioxidants fight damaging unstable ‘free-oxidative radicals’ (FOR's)  FOR's are destructive compounds at the root of LDL cholesterol oxidation, inflammation and cellular damage.  The American Heart Association cites that “coffee was associated with a lower risk of total mortality, including deaths attributed to heart disease”12   Harvard Medical School backs this claim stating “For irregular heartbeat, the lowest risk was among those who drank three to five cups daily”13.   Even the Food and Drug Administration/FDA suggest that “healthy adults can drink 4 to 5 cups of coffee without harm”. 

 

Harvard also alleges “Drinking coffee does not appear to increase the risk of serious heart rhythm problems in healthy people. While it may temporarily raise blood pressure and the number of non-harmful skipped beats, moderate coffee consumption does not increase the risk of hypertension (high blood pressure)”14 Are there any ‘non-harmful’ skipped heart beats? (Aside from being in love❤️)

 

🚨 Reality Check #3: It can stress the heart

Firstly, it should be noted that ALL plants contain antioxidants, even poisonous berries and coca leaves containing the psychoactive alkaloid, cocaine.

 

Secondly, coffee is heat-treated, a process that destroys antioxidants (to varying levels, depending upon the degree of roasting)15.  So, is this drink really as ‘phytonutrient rich’ and ‘heart healthy’ as they say? (Or as heart healthy as Hibiscus tea16 - which for some reason, isn't getting widespread promotion by the AHA or FDA).


Due to caffeine’s ability to stimulate the release of noradrenaline and adrenaline within minutes, coffee can result in increased heart rate (>100 beats per minute)17 and heart rhythm disruptions18 Caffeine also increases ‘renin’ (protein) excretion in the kidneys, resulting in hypertension / high blood pressure, sodium retention, and water retention18.  Although these side effects are said to be temporary, it should be questioned as to how beneficial daily (& multiple) caffeinated drinks truly are for the cardiovascular system, particularly for patients with any kind of cardiac abnormality.

 ☠️ If you’re prone to heart issues, that daily flat white could be a hidden stressor—not a healer.



🦷 Claim #4: Coffee is antibacterial & good for teeth

Some studies show coffee may prevent certain oral bacteria (like Streptococcus mutans) from clinging to tooth enamel18   Sounds promising!

However, they didn't hypothesise that perhaps the lysozyme enzymes in saliva (part of our immune defences) prevented the oral pathogenic bacteria from accumulating on the hydroxyapatite (tooth enamel).

 

🚨 Reality Check #4: Coffee is often contaminated and is acidic

In one study, 91.7% of the coffee samples tested contained ‘aflatoxins’ (toxins produced by fungi) & mycotoxins (toxins produced by moulds). The most common mould species were Aspergillus Niger (83.3%), A. Ochraceus and A. flavus19  

 ☠️ Mould toxicity is a significant contributing factor in chronic coughs, wheezing, sinusitis, dizzing, adult-onset asthma, debilitating fatigue and brain fog.  ‘Aflotoxins’ are known carcinogens, and a major risk for liver cancer and severe liver damage caused by acute aflotoxin toxicity ('Aflatoxicosis').

 

Coffee with a pH of around 4-5, is an acidic beverage. This acidity causes calcium and phosphorus to leech from teeth (& bones) in order to alkalise the surrounding tissues.  This ‘demineralisation’ weakens the structure of teeth and promotes enamel erosion (and longterm, plays a role in osteoporosis). Yet, a conventional dentist will never discuss how caffeine increases the risk of tooth decay, promotes tooth discolouration (as the protective coating disintegrates) and heightens tooth sensitivity20 (especially when sipped slowly throughout the day) In fact, dentists only ever berate my clients for drinking lemon water.


🚨 Reality Check on lemons: Lemon juice has an acidic pH of 2-3 outside the body, but when combined with saliva (or digestive fluids) it produces an alkaline ash inside the body. Hence the reason lemon water is recommended on an 'alkalising diet'. Their alkalinity neutralises 'bad' acids in the mouth. Lemons also possess natural antimicrobial agents that kill 'bad' bacteria in the oral cavity and they contain calcium and vitamin C required for the synthesis of dental enamel.


 

💇‍♀️ Final claim #5: Caffeine aids hair growth

For me, this is the hardest claim to get on board with. All research into this positive effect has been carried out in laboratories and petri dishes, not human heads.  Caffeine is said to ‘stimulate the hair matrix keratinocytes, promoting the elongation of the hair shaft and the active growth phase’.  Seemingly caffeine stimulates blood flow to the scalp allowing more nutrients to be released into hair follicles.  It’s also hypothesised that caffeine inhibits the effects of dihydro-testosterone/DHT (a male hormone said to be at the root of androgenetic alopecia = male & female pattern baldness).

 

🚨 Reality Check: Caffeine can trigger hair loss

So we know caffeine causes a rise in circulating adrenaline and cortisol. These stress hormones push large numbers of hair follicles into a 'resting phase', so can lead to hair loss21. They also divert oxygen, nutrients and water towards vital organs such as the heart, brain and lungs (so you can run from the tiger), and away from non-essential organs & tissues such as the scalp, nails and skin. Cortisol also turns off stem cells that grow hair, resulting in more shedding, breakage, and less hair regrowth.  Any time you chug a cup of caffeine (an adrenal gland ‘stimulant’) you’re switching on the same physiological stress response .  If emotional stress is also being experienced, the negative impact of coffee becomes two-fold and can hasten the shedding. A study in East Asia showed a correlation between coffee drinking and baldness & hair loss22. The group not exposed to volatile coffee compounds revealed 'significant new hair growth and a significant decline of the bald areas and complete cessation of hair loss'.


Caffeine is also an 'anti-nutrient' meaning it depletes mineral levels by blocking the absorption of nutrients or binding to nutrients in the gut, pulling them out of the body via the kidneys. Caffeinated drinks commonly lead to deficiencies in the essential minerals magnesium, iron, zinc and calcium required for hair growth23.

✂️ If you’re extremely anxious or stressed and reaching for a strong coffee, you may be doubly 'pulling your hair out'

 


🧠 Final Thoughts: Are We Masking Fatigue with caffeine?

My belief is caffeine becomes our go-to when we’re dehydrated, haven't eaten carbs for a couple of hours and/or we’re experiencing stress (when our body naturally uses up greater quantities of water glucose and water). When glucose and water are in short supply, our cells cannot create energy. When faced with stress, our body uses up greater quantities of glucose and water (which is why we get fatigued, crave sugar and experience a dry mouth)


We've become a nation hooked on a morning coffee or black tea to ‘slap us awake’ after a long overnight fluid & food fast. We may even be reliant on a second caffeinated energy jolt around 11am or 4pm (around 3 hours after breakfast and lunch).


 

✅ Want to Energise Without Caffeine?


If you're enticed by the idea of weaning yourself off caffeine to experience improvements in your health (especially sleep, which so many enjoy during 'Dry-January'), consider the following when you feel 'the slump':


·      💧 Hydrate deeply – try hot water + lemon + raw honey. Honey provides natural

       glucose and fructose for energy production. Ginger is a 'metabolic-activator' that boosts

       cellular energy.


·       🌿 Herbal support & caffeine alternatives – Nettle tea, fresh ginger tea, dandelion root

         coffee or chicory root coffee. Mint tea is also a good option - it's a natural energiser that

         invigorates the senses, reduces fatigue, and increases alertness through its strong

aroma. These drinks help promote liver detoxification, as opposed to toxic caffeine which burdens your liver.


·       🍎 Smart carbs – grab a piece of fruit, a fresh smoothie, or four to six Rhythm 108 vegan coconut crunch biscuits. to replenish glucose and boost cellular energy production naturally.


 ☠️  ADVICE: IF YOU DRINK MORE THAN ONE CAFFEINATED BEVERAGE A DAY, REDUCE YOUR

INTAKE BY HALF EVERY 2-3 DAYS - it's not advisable to cut out all caffeine suddenly. Wean

yourself off caffeine slowly. 'Caffeine-withdrawal' symptoms can be very uncomfortable.

They include: headaches (or migraines), fatigue, irritability, poor concentration and reduced

mental performance.


I'd love to hear about your personal experience if you do decide to kick the habit:)


 References

2.       Meredith SE et al (2013) Caffeine Use Disorder: A Comprehensive Review and Research Agenda J Caffeine Res 3 3 114-130

4.      Daly JW et al ((2015) The role of adenosine receptors in the central action of caffeine Pharmacopsychoecologia. Edited March 25

6.      Boekema PJ et al (1999) Coffee and gastrointestinal function: facts and fiction. A review Scand J Gastroenterol Suppl 230:35-9 doi: 10.1080/003655299750025525.

8. A Nehlig (2022) Effects of Coffee on the Gastro-Intestinal Tract: A Narrative Review and Literature Update Nutrients 14(2):399. doi: 10.3390/nu14020399

9.     S. Lohsiriwat et al (2006) Effect of caffeine on lower esophageal sphincter pressure in Thai healthy volunteers Diseases of the Oesophagus 19 3 183-188

11.    Saygili S et al (2024) Effects of Coffee on Gut Microbiota and Bowel Functions in Health and Diseases: A Literature Review Nutrients;16(18):3155.

15.    Choi S et al (2018) Effects of Coffee Extracts with Different Roasting Degrees on Antioxidant and Anti-Inflammatory Systems in Mice Nutrients 10(3):363. doi: 10.3390/nu10030363

Murray A & Traylor J (2023) Caffeine Toxicity StatPearls https://www.ncbi.nlm.nih.gov/books/NBK532910/

Cannon ME et al (2001) Caffeine induced cardiac arrhythmia: an unrecognized danger of healthfood products MJA 174 10 520-521

19    Akhlagi N et al (2019) The antibacterial effects of coffee extract, chlorhexidine, and fluoride against Streptococcus mutans and Lactobacillus plantarum: An in vitro study Dent Res J (Isfahan);16(5):346–353.

20.    Martins ML et al (2003) Incidence of microflora and of ochratoxin A in green coffee beans (Coffea arabica) Food Addit Contam 20(12):1127-31.

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