Coffee often gets a bad rap for causing anxiety—but new research suggests that, for some people, there may be a caffeine “sweet spot” that could actually reduce the risk of mood and stress disorders.
What’s This “Sweet Spot” for Coffee Intake?
New research published in The Journal of Affective Disorders highlights how caffeine intake—coffee, in particular—can affect people differently, and suggests that drinking moderate amounts of coffee might be beneficial for mental health. The “sweet spot” of coffee intake seems to be two to three cups daily, researchers said
For the study, which used data from a large medical database called the UK Biobank, researchers tracked the dietary habits of over 461,000 men and women for a median of 13.4 years. During that time, they recorded 18,220 new cases of mood disorders and 18,547 new cases of stress disorders.
They then compared the new-onset disorders to coffee consumption, and found that people who drank a moderate amount of coffee—two to three 8-ounce cups daily—had the lowest risk of developing a mood or stress disorder. People who drank more than that had the highest risk, but people who drank less also had an elevated risk. The link between coffee consumption and mood disorders was also stronger among men.
How Much Coffee Can You Drink Each Day?
Most healthy adults can consume up to 400 milligrams of caffeine each day. For coffee drinkers, that translates to about two to three 8-ounce cups of coffee.
The new study isn’t the only one that found a coffee “sweet spot” for reducing mental health risks—research published in 2023 also suggests that drinking two to three cups of coffee daily could be part of a healthy lifestyle and improve mental health.
Though promising, the new research still has some limitations: The findings don’t show cause and effect—researchers aren’t suggesting that a certain amount of coffee can actually lower stress or anxiety levels. Participants also only reported their coffee intake once at the beginning of the study, and it wasn’t monitored throughout.
Why Coffee Might Help (in Moderation)
More research is needed on coffee’s potential mental health benefits, but there may be a few things at play:
- Coffee’s antioxidant content may help reduce inflammation and lower anxiety levels. “By supporting brain health and helping regulate the body’s stress response, the polyphenols in coffee may contribute to improved mood and lower anxiety levels when coffee is consumed in moderate amounts,” said registered dietitian Megan Byrd, RD.
- Caffeine may enhance the brain’s signaling of dopamine (the body’s “feel-good” hormone), according to previous research. The more dopamine in the brain, the lower the risk of anxious feelings and behaviors.45
- Caffeine works by blocking adenosine receptors, temporarily preventing the brain from registering fatigue and promoting feelings of alertness. “For some individuals, this heightened sense of clarity and productivity can reduce feelings of stress and anxiety,” said Byrd.
How to Tell If Coffee Is Helping (or Hurting) You
Experts warn that individual responses to caffeine still vary, and that coffee isn’t a remedy for anxiety. “Some people tolerate caffeine well,” said Maryellen Eller, MD, a board-certified psychiatrist and Southeast Regional Medical Director at Radial Psychiatry, “while others experience noticeable physical and mental effects even at low doses.”
In high doses, coffee can still make anxious feelings worse. “Caffeine is a stimulant that increases heart rate, blood pressure, and nervous system arousal,” said Eller. “[These] effects can be harmful, particularly for those prone to anxiety, hypertension, or arrhythmias.”
Some people are also particularly sensitive to caffeine and may experience symptoms like nervousness, restlessness, or a racing heart, even at lower amounts. “Drinking coffee on an empty stomach, being sleep-deprived, or metabolizing caffeine slowly can also increase the likelihood of anxiety-related effects,” said Byrd.
Not sure how coffee affects you? Track how you feel shortly after drinking it—if it helps, you may feel calm and focused; if not, you could experience jitteriness, a racing heart, or increased nervousness, said Byrd. Disrupted sleep can also tip you off: If you’re regularly relying on coffee to stay awake during the day, or have trouble drifting off at night, it may be affecting you more than you think.
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