Is coffee making your anxiety worse?

Coffee is widely used around the world and its health benefits are regularly talked about. It is known for its antioxidant properties benefitting heart health and even improving cognitive function. Regular consumption has also been shown to reduce risk of Alzheimer’s and Parkinson's disease (1) (2).

Coffee has become a staple as such an integral part of our society as people have become more and more dependent on it to get through their day. It is available everywhere at any time and has an addicting aroma and taste. It also boosts energy, which most people lack these days, which is no wonder the majority of North Americans are hooked.

But is it really good for everyone?

In my practice I see a lot of women come in complaining of fatigue, poor concentration, insomnia, energy crashes, and hormonal imbalances. Though they are typically drinking coffee they still complain of feeling sluggish throughout the day, what gives?

Coffee is a stimulant which means it increases stress hormones like adrenaline and cortisol. This gives you that extra push initially but over time you typically need more to feel the effects, and eventually, you may not even be able to function without it. In addition, the overstimulation of the nervous system can result in HPA axis dysfunction, meaning your nervous system becomes more resistant to the effects of cortisol and can downregulate its production. Basically this looks like you feeling tired all the time, disrupted sleeping patterns, and problems concentrating.

If you are in a state of chronic stress and you are relying on coffee to get through your day, this is a red flag indicating that it is likely doing you more harm than good.

I typically see coffee worsen hormonal imbalances by acting as a stimulant to the nervous system activating the fight or flight response. And in today’s society, most of us are constantly functioning in this hyperactive state already, without the caffeine which just heightens the response even more.

It also spikes blood sugar which can raise inflammation and the risk of insulin resistance. This overstimulation puts a lot of pressure on the HPA axis (our stress response system) which eventually downregulates, making us feel sluggish and burnt out.

Let’s face it, most of us are relying on coffee to get us through the day, and this is when we see trouble.

Does coffee cause anxiety?

If you are prone to anxiety, coffee could potentially make it worse through its stimulatory properties (1) (2).

Caffeine can induce the stress response in the body by increasing cortisol thus promoting anxiety, irritability, shakiness, and energy crashes.

Not only that but it dysregulates the circadian rhythm, or the sleep/wake cycle, disrupting normal energy patterns during the day and affecting your ability to sleep at night. This also puts a lot of stress on the body and can result in anxiety.

Usually higher amounts of coffee (4 or more) are needed to cause anxiety however certain individuals may be more sensitive at lower doses.

The thing is though, for most of us coffee is just another stressor that is pushing us over the edge as we end up in this chronic overstimulated state from the increased stressors in our society. This can end up looking like anxiety and depression but also weight gain, stubborn belly fat, poor memory, and increased cravings. And we are seeing these issues on the rise.

So while there are benefits to coffee including benefiting cardiovascular and metabolic health these are mainly due to the polyphenol content. So if you are someone dealing with anxiety, chronic stress, low energy, and poor sleep, it would be advised to skip the coffee and find polyphenols in other foods. Polyphenols are also found in high amounts in dark chocolate, berries, leafy greens, hazelnuts, organic soy, and green tea.

So what are some alternatives to coffee?

Matcha

Matcha is powdered concentrated green tea containing high amounts of antioxidants and more caffeine than regular green tea. 1 cup of matcha is said to equal 10 cups of green tea. This is why you don’t need a lot to receive the benefits, just ⅓ of a teaspoon can be enough.  While it does provide caffeine it is still less than coffee and doesn’t give you the same jittery sort of energy boost. This is because it contains L-theanine, a calming neurotransmitter. L-theanine is actually commonly used as a supplement to calm the mind and reduce anxiety because it decreases excitatory neurochemicals that contribute to stress and anxiety. And at the same time it increases alpha brain waves which relaxes the mind without inducing drowsiness but instead promoting focus and creativity. This is the kind of state you may find yourself in during meditation.

You can add matcha to smoothies, baked goods, or even have as a latte. If you are dependent on coffee this can be a good transitional option to try if you aren’t keen on cutting out all caffeine at once. If you are sensitive to caffeine try normal green tea instead or opt for herbal teas.

Chicory Root

Chicory root is often sold as a coffee substitute because it has a similar taste profile as coffee however it contains no caffeine, and is high in fibre, anti-inflammatory, liver cleansing, antioxidant, prebiotic-rich, and blood sugar balancing. You can drink it straight or make as a latte. I like this brand.

Maca

Maca is an adaptogenic herb that is also rich in many nutrients such as amino acids, iron, vitamin C, and iodine. Maca is a root vegetable so it is also high in fiber.

It helps nourish the adrenal glands as well as mitigate the stress response. Maca is commonly used to improve fertility or menopausal symptoms as it can increase libido and energy, and help to balance hormones. It’s a great powder to add to smoothies or lattes in the morning or even in foods such as oatmeal or baked goods. It contains no caffeine but is naturally energizing.

Cacao

Though it contains caffeine, cacao contains much lower amounts than coffee and is also rich in antioxidants. The flavonoids found in cacao can help improve circulation and energy by increasing nitric oxide. Be sure to look for organic raw cacao to avoid any processing, toxins or chemicals.

Mushrooms

These guys are taking over the health scene with mushroom elixirs becoming quite popular. If you want to keep your coffee but also support your adrenals and nervous system, Four Sigmatic offers concoctions with or without coffee, that combine the health-promoting effects of mushrooms while minimizing the stimulatory effect of coffee. Win-win.

Depending on the formulation you can find more energizing blends such as cordyceps or brain-boosting blends such as lion’s mane. The cool thing about mushrooms is though they contain specific properties they all have various effects on the body ranging from immune-boosting to blood sugar balancing to even protecting against cancer.

Turmeric

Turmeric is a potent anti-inflammatory herb that has been used for centuries. It most commonly is used to calm inflammatory conditions however it also has been shown to exert beneficial effects on mood and brain health. I love a good turmeric latte with some coconut milk, vanilla, and raw honey!

Want some more energizing foods to replace your morning cuppa Joe? Check out this chocolate hormone balancing smoothie combining cacao with maca.

Disclaimer: Information on this site is intended only for informational purposes and is not a substitute for medical advice. Always consult with a healthcare provider before implementing changes. Read additional disclaimer info here.