Benefits and Side Effects of Coffee: What You Should Know
Today, coffee is available in a wide variety of types and flavors. However, while many people are familiar with its benefits—especially in relation to weight loss—it is important not to overlook its potential side effects.
1. Weight Loss and Metabolism
Dr. Sepideh Sepidar highlights that coffee can aid in weight loss due to the presence of chlorogenic acid, which enhances metabolic activity. Research indicates that coffee may reduce calorie intake and suppress appetite. Individuals who consume two to three cups of coffee per day tend to have significantly lower body fat compared to those who do not consume coffee. Additionally, the caffeine in coffee may help reduce inflammation and pain, contributing further to weight management.
2. Increased Energy Levels
Caffeine is a well-known stimulant that helps elevate energy levels. It can be particularly beneficial for individuals experiencing difficulty concentrating or staying awake. Moreover, coffee contains antioxidants that support the body in fighting various diseases and conditions such as heart disease, dementia, and diabetes. The energy-boosting properties of coffee make it a common choice during exam periods or before project deadlines.
3. Brain Health
Another notable benefit of coffee, including espresso and other forms, is its positive effect on brain health. It has been shown to reduce the risk of cognitive disorders such as dementia, Alzheimer’s disease, and Parkinson’s disease. Researchers believe these effects may be attributed to coffee’s antioxidant properties and its ability to increase dopamine levels, a key neurotransmitter in the brain.
4. Reduced Risk of Depression
Dr. Sepidar notes that several studies have associated regular coffee consumption with improved mood and a reduction in symptoms related to depression. Compared to non-drinkers, those who consume moderate amounts of coffee daily report lower levels of anxiety, fatigue, and depressive symptoms.
5. Liver Health
Coffee also shows significant benefits for liver health, particularly in preventing non-alcoholic fatty liver disease (NAFLD). NAFLD occurs when excess fat accumulates in liver cells, often in individuals with obesity, diabetes, or high cholesterol. Over time, this can lead to cirrhosis or even liver cancer. However, studies show that regular coffee consumption is associated with a lower risk of developing NAFLD.
6. Hair Health
Coffee is rich in essential micronutrients and vitamins such as potassium, magnesium, riboflavin (Vitamin B2), and niacin (Vitamin B3). These nutrients help balance the pH of the scalp and promote healthier hair by preventing issues such as hair loss. Furthermore, caffeine has been found to directly stimulate hair follicle cells by releasing ATP, the molecule responsible for cellular energy transfer. This process may counteract the effects of dihydrotestosterone (DHT), a hormone that weakens follicles and contributes to hair loss. When applied topically to the scalp, coffee can improve blood circulation and enhance nutrient delivery to the hair roots, resulting in faster growth and increased thickness.
7. Pre-Workout Benefits
While caffeine is not essential for a good workout, consuming coffee before exercise can boost energy, improve focus, and help achieve performance goals. Caffeine enhances aerobic endurance, muscle strength, and performance in activities like sprinting, jumping, and throwing. It also promotes fat burning by preserving glycogen stores and using fat as a primary energy source. As a result, consuming coffee before exercise may lead to increased alertness and faster results.
Potential Side Effects of Coffee
Despite its numerous benefits, excessive caffeine intake can cause adverse effects. Dr. Sepidar warns that high doses may lead to symptoms such as tremors, heart palpitations, elevated blood pressure, and even panic attacks. Individuals sensitive to caffeine may also experience insomnia, stomach irritation, or other related issues.
Coffee can also stimulate the production of stomach acid, making it unsuitable for individuals with gastrointestinal sensitivity. Those affected are advised to limit consumption to no more than two cups per day.
She also explains that over time, the brain becomes accustomed to regular caffeine intake. Abruptly discontinuing coffee may result in withdrawal symptoms such as headaches, though these typically subside after a few days.
Recommendations for Special Populations
- Pregnant or breastfeeding women are advised to limit caffeine intake. One cup of coffee per day is generally considered safe and does not pose harm to the fetus.
- Individuals with osteoporosis should consume coffee with milk to minimize calcium loss.
- People with cardiovascular conditions should consult their physician before including coffee in their diet.