One of the most consumed beverages in the world is coffee, but is your daily cup (or two) of coffee cause inflammation?
At least in some people, coffee is also believed to help reduce inflammation.
This article examines the anti-inflammatory properties of coffee as well as whether decaffeinated coffee has the same properties.
Does Coffee Cause Inflammation?
Current research suggests that coffee may help reduce inflammation, at least in certain individuals.
Regular coffee drinkers in one study had lower levels of inflammatory markers than non-regular coffee drinkers.
In a different study, those who regularly drank coffee saw a 6% rise in their levels of inflammatory markers when asked to stop for a month.
They encountered an 8– difference in comparison.16% reduction in inflammatory markers when asked to consume either 32 or 64 ounces (0.9 or 1.9 liters) of coffee per day for the same time period.
What’s more, a review of 15 studies on the effects of coffee, caffeine, and other coffee-related components on inflammatory markers found that low, medium, and high coffee intake has predominantly anti-inflammatory effects.
Despite this, some data indicate that some individuals may experience an increase in inflammation when drinking coffee. As a result, genetic variations or other factors may affect how coffee tastes and affect inflammation.
Numerous effects of inflammation include frequent infections, exhaustion, pain, and digestive issues. If you encounter any of these while consuming coffee, you might want to try cutting back to see if that helps.
Does Decaf Coffee Cause Inflammation?
Are you able to drink your coffee in a healthy way by switching to decaf? It might be. Decaf coffee contains all of the same anti-inflammatory compounds as caffeinated coffee, so it’s likely that you reap the benefits of the polyphenols without the potential negative effects of caffeine. However, more study is still required in this area. It’s also a good idea to note that decaf coffee can still contain some caffeine, usually around zero to 15 milligrams per cup. In comparison, a cup of coffee has about 96 milligrams.
What About Sugar, Cream, And Decaffeinated Coffee?
Many people enjoy their coffee with sugar or artificial sweeteners, which are both associated with inflammation. Most, if not all, research on coffee’s ability to reduce inflammation has focused on caffeinated black coffee without any sugar, sweeteners, or cream. When consumed in excess, ingredients added to foods like these that contain added sugars, chemicals, and saturated fat cause inflammation.
However past research suggests that coffee still provides health benefits even when it contains cream and sugar. When small amounts are added to one to two cups of coffee per day, there probably won’t be much of an impact on inflammation, but multiple cups of coffee with larger amounts could potentially negate the anti-inflammatory effects of coffee.
For decaf fans, studies suggest it offers comparable benefits to regular coffee. Some studies’ findings suggested that when decaffeinated is consumed as opposed to caffeinated, the decreases in inflammatory markers may be a little less pronounced. The general consensus is that caffeine does not primarily contribute to the anti-inflammatory effects associated with coffee consumption. Rather, it’s other polyphenols in coffee that are responsible, and these are found in both caffeinated and decaffeinated coffee.
How Much Caffeine Is Safe?
The stimulant properties of caffeine are what make many of us turn to coffee, but as many have learned, too much caffeine can result in jitters and a fluttering heart. This begs the question of whether excessive coffee caffeine might eventually cause unrest.
Despite the paucity of research, studies that found a link between coffee and reduced inflammatory markers included data from a range of coffee consumptions. Subjects who consumed more caffeinated coffee (between 3 and 7 cups) seemed to experience benefits similar to those of those who consumed less. That is not to say you should drink that much coffee with caffeine. According to the Food and Drug Administration, 400 milligrams of caffeine per day—the equivalent of 4 or 5 cups of coffee (note that this figure applies to 8-ounce cups; many mugs and takeout cups are larger). Be mindful of the doses that make you feel good, and reduce them if you experience any negative effects like anxiety, a racing heartbeat, an upset stomach, headaches, or mood swings.
However, it’s crucial to remember that everyone metabolizes caffeine differently, some of which is determined by our genetic makeup, and that excessive caffeine can have negative effects. or even just a little more than your norm—can lead to inflammation in other ways. One of the most common side effects of caffeine is disrupted sleep, which has been shown to contribute to inflammation. In fact, a lack of good-quality sleep is associated with generating inflammation and increases in CRP and additional inflammatory indicators.
The Bottom Line
Polyphenolic antioxidants found in coffee are abundant. Research suggests that drinking coffee – even in small amounts – may help reduce inflammation. As a result, you might experience less risk of developing certain diseases, such as type 2 diabetes, heart disease, and possibly even some cancers.
However, for some people, coffee may actually cause more inflammation. If you have a suspicion that this is the case, you might want to try cutting back on or restricting your coffee consumption to see if any of your inflammation-related symptoms get better.