Wise Mind Herbs

The information on this page has been prepared with reference to published scientific literature, not by a medically qualified expert. It is not medical advice. Any decision to use a supplement or herb-based product is your responsibility. Consult a suitably qualified medical professional, especially if you have underlying conditions. Remember, nothing is for everyone, and not everything sold is what it claims to be. Some things work for some people, some of the time.

Coffee - Coffea arabica

Coffee is one of the most widely consumed beverages worldwide, derived primarily from the seeds (beans) of Coffea arabica (Arabica coffee) and Coffea canephora (Robusta coffee). These two species make up approximately 99% of commercial coffee production, though other species like Coffea liberica (Liberica coffee) and Coffea excelsa (Excelsa coffee) exist but are much less common. It's important to note that beverages sometimes marketed as "coffee" but made from plants such as chicory (Cichorium intybus), dandelion root (Taraxacum officinale), or barley (Hordeum vulgare) are not true coffee and do not contain the same bioactive compounds.

Image source and license: https://commons.wikimedia.org/wiki/File:CoffeePlant.jpg.
Modified by Peter Jorgensen.

Bioactive Compounds

Coffee contains numerous bioactive compounds, with caffeine being the most well-known. However, its health effects are attributed to a complex mixture of compounds including chlorogenic acids, trigonelline, diterpenes (cafestol and kahweol), melanoidins, and various antioxidants. The composition varies based on coffee species, processing method, roasting degree, and brewing technique.

Evidence-Based Health Benefits

Coffee consumption has been associated with several health benefits in epidemiological and clinical studies. It's crucial to understand that coffee has not been found to "cure" any conditions, but rather shows associations with reduced risk or improved outcomes for certain health conditions:

• Reduced risk of type 2 diabetes (20-30% lower risk with 3-4 cups daily)
• Lower risk of Parkinson's disease (25-30% reduction in risk)
• Decreased risk of Alzheimer's disease and general cognitive decline
• Reduced risk of certain liver conditions including liver cancer, cirrhosis, and non-alcoholic fatty liver disease
• Lower risk of colorectal cancer
• Decreased risk of depression (8% reduced risk per cup/day)
• Improved physical performance through increased fatty acid mobilization
• Enhanced alertness and cognitive function in the short term
• Potential reduction in overall mortality risk

Recommended Consumption

Unlike pharmaceutical products, coffee doesn't have standardized "dosages" with specific amounts of active compounds. However, research generally suggests the following:

• Moderate consumption of 3-5 cups (approximately 400mg caffeine) per day appears to be associated with the most favorable health outcomes
• Benefits are generally observed in both caffeinated and decaffeinated coffee, suggesting compounds beyond caffeine contribute to health effects
• No clear evidence supports exceeding 5 cups daily for additional benefits
• Brewing method affects bioactive compound content (e.g., filtered coffee removes more diterpenes than unfiltered methods)

Side Effects and Disbenefits

Coffee consumption is not without potential adverse effects, particularly at higher doses or in sensitive individuals:

• Increased anxiety, jitteriness, and sleep disturbances
• Potential for caffeine dependence and withdrawal symptoms
• Temporary increase in blood pressure
• Heartburn and gastrointestinal discomfort in some individuals
• Potential increase in LDL cholesterol with unfiltered coffee consumption
• Reduced mineral absorption (particularly iron) when consumed with meals
• Possible increased risk of miscarriage at very high consumption levels during pregnancy

High-Dose Research and Knowledge Gaps

Studies investigating very high coffee consumption (>5 cups daily) show mixed results. Some suggest diminishing returns or potential adverse effects, while others indicate continued benefits. Most researchers acknowledge significant knowledge gaps, particularly regarding:

• Long-term effects of very high consumption (>8 cups daily)
• Individual variation in coffee metabolism and response (influenced by genetics, particularly CYP1A2 variants)
• Differential effects based on specific coffee preparation methods
• Interactions with medications and other dietary components
• Effects in understudied populations (children, pregnant women, certain ethnic groups)

Commercial Pharmaceutical Products

Unlike some plant-derived compounds, coffee or its components have not been widely developed into specific pharmaceutical products. However, some examples of products that incorporate coffee compounds include:

• Cafergot® (ergotamine tartrate with caffeine) - for migraine treatment
• Excedrin® Migraine (acetaminophen, aspirin, and caffeine) - for migraine relief
• Anacin® (aspirin and caffeine) - for pain relief
• Vivarin® and NoDoz® - caffeine tablets for alertness

These products primarily use caffeine rather than whole coffee extract or other coffee compounds. No FDA-approved pharmaceuticals currently utilize coffee's other bioactive compounds like chlorogenic acids or melanoidins as primary active ingredients.

Special Populations and Considerations

Certain populations should exercise caution with coffee consumption:

• Pregnant women: Current guidelines recommend limiting to 200mg caffeine daily (approximately 2 cups)
• Individuals with anxiety disorders or panic disorder may experience worsened symptoms
• Those with certain heart conditions, particularly uncontrolled hypertension or arrhythmias
• People with gastroesophageal reflux disease (GERD) or peptic ulcers may experience symptom exacerbation
• Individuals taking certain medications that may interact with caffeine (e.g., certain antibiotics, antidepressants)

Conclusion

The scientific evidence suggests that moderate coffee consumption (3-5 cups daily) is associated with numerous health benefits for most adults and appears to be safe. Coffee should not be viewed as a treatment or cure for any medical condition but rather as part of an overall healthy lifestyle. Individual responses vary significantly, and personalized recommendations should consider genetic factors, existing health conditions, and personal tolerance.

References

Carlström, M., & Larsson, S. C. (2018). Coffee consumption and reduced risk of developing type 2 diabetes: a systematic review with meta-analysis. Nutrition reviews, 76(6), 395-417.

Ludwig, I. A., Clifford, M. N., Lean, M. E., Ashihara, H., & Crozier, A. (2014). Coffee: biochemistry and potential impact on health. Food & function, 5(8), 1695-1717.

Navarro, A. M., Abasheva, D., Martínez-González, M. Á., Ruiz-Estigarribia, L., Martín-Calvo, N., Sánchez-Villegas, A., & Toledo, E. (2018). Coffee consumption and the risk of depression in a middle-aged cohort: the SUN project. Nutrients, 10(9), 1333.

Nehlig, A. (2016). Effects of coffee/caffeine on brain health and disease: What should I tell my patients?. Practical neurology, 16(2), 89-95.

Poole, R., Kennedy, O. J., Roderick, P., Fallowfield, J. A., Hayes, P. C., & Parkes, J. (2017). Coffee consumption and health: umbrella review of meta-analyses of multiple health outcomes. bmj, 359.

van Dam, R. M., Hu, F. B., & Willett, W. C. (2020). Coffee, caffeine, and health. New England Journal of Medicine, 383(4), 369-378.