Coffee And Depression: Coffee Consumption And Mental Health
Lifestyle adjustments can have a significant impact on your mental, physical, and emotional health. This can include developing habits such as a reliable sleep schedule, time with friends and social communities, stress management, physical activity, and even your morning beverage—whether it’s coffee or another drink.
It’s no secret that coffee is adored and consumed by many people worldwide. Caffeine and the drinks it comes in are quite popular. However, how do you know if coffee consumption is affecting your physical and mental health? Is there a connection between depression and caffeine? Below, we’ll discuss these questions and ways to get help for your mental health.
Caffeine and depression: Is my depression caused by caffeine?
If you’re a caffeine connoisseur, you might wonder if caffeine intake has an influence on your mental health. Depressive disorders have a number of identified, evidenced risk factors.
Common risk factors for depression
Recognized risk factors for depression include but are not restricted to:
- Family mental health history
- Personal mental health history
- The presence of physical health conditions
- Socioeconomic status (SES)
- Trauma and adverse childhood experiences
If you are experiencing trauma, support is available. Please see our Get Help Now page for more resources.
Caffeine isn’t a known risk factor for depression. In fact, studies on depression and coffee as the specific source of caffeine show that there’s a notable link between coffee consumption and a lower risk of depression.
Caffeine and risk of depression
A meta-analysis of 15 different studies, conducted by the Qingdao University Medical College in China, found that the amount of caffeine that led to a decreased risk of depression was between 68 mg per day and 509 mg per day. This study also deduced that each cup of coffee consumed daily might reduce the risk of developing depression by as much as eight percent. It should be noted that this refers to an average-sized cup of coffee (about 8 to 12 ounces).
Moderation matters, however. The Food and Drug Administration (FDA) says that, if consumed in excess, caffeine can have the opposite effect. 400 mg and under is cited as a safe amount for healthy adult individuals.
Ways caffeine can worsen depression
There’s a possible caveat to this research that could affect some people: caffeine is known to keep us awake. In fact, many of us drink coffee because it keeps us awake. It can be helpful when it does its job throughout the morning and into the afternoon, but when caffeine—or anything else for that matter—keeps us up all night, it becomes a problem. Any disruption to a person’s sleep can affect their mood. To be more specific, too little sleep can increase symptoms of anxiety and depression.
Sleep deprivation and mental health
Caffeine affects our ability to fall asleep at night and stay asleep. If you drink coffee and wake up throughout the night, the awakenings could be linked to your caffeine consumption and other lifestyle choices. To prevent this, you may reserve the consumption of coffee and other caffeine sources for early in the day.
In addition to sleep disruption, individuals who over-consume caffeine or are sensitive to the substance may face gastrointestinal distress, headaches, and jitters. If you consume caffeine in excess, it is advised that you reduce the amount you consume in gradual steps.
We are all different, and though there are broad recommendations for caffeine intake, these may not work for everyone. They also can vary based on personal health and lifestyle. Talk with your doctor about caffeine consumption for personalized recommendations and guidance.
Tea versus Coffee: Caffeine and risk of depression
What if you gravitate toward tea over coffee? While both tea and coffee often have similar ingredients, including caffeine and tannic acid, coffee appears to be better than tea at combating depression. This is because coffee has certain properties, such as ferulic acid and caffeic acid, that make coffee an anti-inflammatory, and, as such, can reduce the inflammation of brain cells, which some studies on depression note the presence of. While both contain caffeine, coffee's anti-inflammatory properties and green tea's antioxidants may impact depression differently
Green tea and depression
While coffee may be more effective at preventing or lessening depression than many teas, green tea, in particular, can be just as effective as coffee in this regard. This is because green tea is high in antioxidants and other chemicals that may combat depression. Folate, for example, is believed to be effective at boosting one’s mood, and theanine has been shown to increase the levels of both dopamine and serotonin in the brain.
A study conducted in Japan deduced that a diet rich in the consumption of green tea, coffee, and caffeine, in general, could help against depression. Some research even notes that the ingestion of dark chocolate, which contains caffeine, can correlate with lower depression symptoms. Both coffee and green tea may help with depression, but their effects vary due to their unique compounds.
Can coffee consumption resolve my depression?
With all of the positive research in mind, caffeine, whether you get it through coffee, tea, or another source, is not a depression treatment.
Caffeine and depression: Professional support for depression
If you’ve been experiencing symptoms of depression (such as not being able to get out of bed, ongoing low mood, social withdrawal or isolation, irritability, feeling hopeless, guilty, or worthless, and/or no longer enjoying activities that you previously loved), it’s important to seek help. Some people find that caffeine temporarily boosts their mood or energy, but excessive consumption may contribute to anxiety or disrupt sleep, which can worsen depressive symptoms.
Both research and personal stories show how therapy can be a powerful tool in reducing depression symptoms, and online therapy is just as effective as in-person therapy.
Mental health support. How therapy can reduce the risk of depression
Depressive disorders often require professional treatment. Mental health therapy for depressive disorders like major depressive disorder (MDD) may be conducted face-to-face or through remote means like video chat. If you are interested in mental health therapy for depression symptoms or another concern, BetterHelp is here for you.
The benefits of online therapy
Online therapy is a convenient and affordable way to get the support that you need. All you need is a few minutes and an internet connection to sign up.
BetterHelp offers plans that vary in cost and allow you to talk with your independent, licensed therapist through phone, video, or text. When compared to face-to-face options, online therapy has been backed by research as an equally effective form of treatment for several different mental health concerns, including depression, anxiety, and more.
Takeaway
Does coffee make you depressed?
There is no scientific evidence to suggest that caffeine consumption triggers mood disorders or increases depression risk. However, excessive caffeine intake may exacerbate existing depressive symptoms. For example, too much caffeine can cause difficulty sleeping, which can worsen mood issues. The temporary dopamine increase and resulting energy boost coffee offers may also lead to a drop in mood when the effects of caffeine wear off.
However, previous studies have suggested that caffeine may have a negative association with depression risk. According to a 2018 study, frequent coffee and green tea consumption may be related to lower rates of self-report, lifetime depression in adults.
The temporary effects of caffeine
Regular caffeine consumption followed by abrupt discontinuation may lead to caffeine withdrawal, and one potential caffeine withdrawal symptom is depressed mood. Caffeine has a half-life of around five hours, and withdrawal symptoms can start to occur around 12 to 24 hours after the last intake. Individuals who are at risk of depression, are living with depression, or are asking themselves, “Why does coffee make me depressed?” may want to consider limiting their caffeine intake or switching to decaffeinated coffee to avoid worsening their existing depressive symptoms.
Can coffee trigger depression and anxiety?
Many studies have been conducted on the relationship between caffeine and common mental disorders, and there is no evidence to suggest that caffeine consumption can trigger depression or anxiety. However, high caffeine intake may increase cortisol levels and cause restlessness, agitation, and sleeplessness, negatively affecting mood. A 2021 study on the effects of caffeine on the mental health of college students suggests that caffeine intake may be related to higher levels of anxiety and depressive symptoms.
The impact of coffee consumption on anxiety and sleep
Too much caffeine can also worsen symptoms of depression and anxiety, including muscle tension, headaches, and being easily startled. In a 2022 systematic review and meta-analysis on the effects of caffeine on adults with panic disorder, researchers found that more than half of panic disorder patients experienced a panic attack following caffeine intake, but none following placebo. A 2019 case-control study on chronic caffeine use in patients with panic disorder also reported higher levels of caffeine consumption in panic disorder patients than in the control group.
Can coffee mess with your mood?
Caffeine can influence adenosine receptors and temporarily increase dopamine, a chemical associated with feelings of pleasure and happiness. According to the American Medical Association, caffeine may help improve mood in individuals with depression when consumed in small doses. Even the aroma of coffee beans can temporarily boost mood. However, it can also cause a mild to severe drop in mood after the effects wear off, particularly if initially consumed in large doses.
Conversely, too much coffee can negatively impact sleep, which can also affect mood. If you’re experiencing mood-related challenges, consider limiting your caffeine intake or switching to decaffeinated beverages.
Why does coffee make me tired and sad?
The effects of drinking coffee can vary depending on the amount and frequency of caffeine consumption. Too much caffeine can negatively affect sleep, which can make you feel tired the next day and potentially impact your mood. Withdrawal following large and frequent doses of caffeine can also make you feel tired and lethargic.
Why do I feel bad after I drink coffee?
Coffee is a diuretic, which means that it can lead to dehydration. Dehydration can cause thirst, headache, and lightheadedness. Some people may also experience nausea and digestive issues after consuming too much caffeine, especially if the caffeine source contains refined sugar or is high in chlorogenic acid.
Why can't I tolerate caffeine?
Genetic factors may affect a person’s ability to tolerate caffeine. Research suggests that certain genes that relate to receptors of cytochrome, the enzyme responsible for caffeine metabolism, can affect an individual’s susceptibility to various effects of the substance. Other factors, such as oral contraceptives, can also increase caffeine sensitivity.
Does quitting coffee improve mood?
In low doses, caffeine may help increase dopamine in the brain. However, drinking too much coffee can negatively affect an individual’s mood. For some people, quitting coffee and other caffeinated beverages, such as soft drinks and energy drinks, can result in improved mood, reduced anxiety, and better sleep.
Is coffee good for depression?
According to a 2022 study, there may be a negative association between caffeine intake and depression levels. The study examined data from the 2017 to 2018 National Health and Nutrition Examination Survey, accounting for potential confounding factors, such as cigarette smoking, marital status, and age. Using linear regression analysis, researchers found that patients who scored higher on the PHQ-9 had lower caffeine intakes. A 2016 meta-analysis of observational studies supports these findings, reporting that caffeine consumption may be associated with reduced depression risk.
Regular caffeine intake may also have additional health benefits. According to a 2016 article published in Practical Neurology, lifelong caffeine consumption may reduce the risk of developing Alzheimer’s disease and Parkinson’s disease. It may also help improve cognitive function and prevent cognitive decline. These findings suggest that coffee can be part of a healthy diet, even in older adults.
Evidence also suggests that regular coffee consumption may reduce the risk of cardiovascular disease and stroke. However, moderation is recommended, especially for individuals with high blood pressure. It can also be important to be mindful of the extra calories and sugar that may be present in coffee-based beverages, as they may lead to weight gain and offset any potential health benefits.
Is coffee an antidepressant?
Coffee may produce antidepressant effects by stimulating the release of “feel-good” chemicals in the brain, such as dopamine and serotonin. According to an article published in Molecular Nutrition & Food Research, low-level caffeine consumption may improve the efficacy of antidepressants in individuals with major depressive disorder. However, coffee is not a substitute for professional mental health treatment. Speak to your doctor before starting, stopping, or changing medications.
Is coffee a stimulant or a depressant?
Coffee is a stimulant that increases activity in the brain and nervous system. This is why caffeinated beverages, such as coffee, tea, and energy drinks, can make a person feel energized and alert.
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