Thoughts on coffee from this naturopath…
For all the coffee lovers out there—good news! I’m not here to tell you to give up your morning brew forever. Instead, I’ll say: “it depends” and “read on.” Coffee can absolutely be part of a healthy lifestyle for some people. For others, it may be causing more harm than good.
I personally love the taste of coffee, but I have a low tolerance for caffeine (I suspect a variation in my CYP1A2 gene may be at play!). In clinic, I don’t always suggest clients quit coffee altogether—but we often work on the quality, quantity, and timing. So, let’s dive into both the upsides and the not-so-great sides of your daily cuppa.
☕ The Downsides of Coffee
Let’s start with the not-so-fun part…
Adrenal stress
Caffeine can increase cortisol, your body’s primary stress hormone. If you’re already dealing with chronic fatigue, burnout, or hormonal imbalances, this additional stress can be unhelpful for your adrenals.
Disrupted sleep
Coffee consumed in the afternoon or evening can interfere with your sleep quality—even if you think you sleep fine. Some people are more sensitive than others, especially slow caffeine metabolisers.
Digestive upset
Coffee’s acidity can irritate the stomach lining, contribute to reflux or heartburn, and worsen conditions like gastritis or ulcers in susceptible individuals.
Blood pressure and heart health
For those with high blood pressure or heart palpitations, caffeine may be best limited or avoided altogether.
Bone health
High intake of coffee may interfere with calcium absorption, potentially impacting bone density over time—especially if your calcium intake is already low.
Caffeine dependence & withdrawal
You might rely on coffee to “get going” each day without realising that it’s masking underlying fatigue. Sudden withdrawal often causes headaches, brain fog, irritability and fatigue.
☀️ The Benefits of Coffee
Now for the good news!
Mental alertness
Caffeine helps boost focus and concentration, which makes it a popular companion for early mornings, workdays and study sessions.
Coffee is surprisingly high in antioxidants, which help reduce oxidative stress and inflammation throughout the body.
Mood support
Many coffee lovers report feeling more cheerful and uplifted after a cup—and some studies suggest that regular coffee intake may lower the risk of depression.
Enhanced physical performance
Caffeine can improve endurance and energy output, making it a popular pre-workout option. Just be sure you’re not relying on it to push through adrenal fatigue.
Liver support
Moderate coffee consumption has been linked to a lower risk of liver conditions, including fatty liver, cirrhosis and even liver cancer.
Disease risk reduction
Some research shows coffee drinkers may have a reduced risk of neurodegenerative conditions like Parkinson’s and Alzheimer’s, as well as some cancers.
Doing Your Coffee Right
If you’re going to drink coffee, make it the good stuff:
Choose organic beans to reduce your pesticide exposure.
Avoid instant coffee and pods where possible—these often contain additives or come in plastic/aluminium containers that may leach unwanted compounds.
Watch for BPA/BPS-lined packaging, especially in takeaway cups.
And remember—coffee is only as good as your body’s ability to handle it.
Natural Alternatives to Coffee
If you’re looking to cut back but still enjoy a warm, comforting drink, try:
Chicory root tea – Caffeine-free with a rich, toasty flavour.
Dandelion root tea – Earthy and bitter like coffee, while supporting liver and digestive health.
Genetics and Caffeine Metabolism
Not everyone processes caffeine the same way. This is where your genes come in.
CYP1A2 gene variants mean some people metabolise caffeine more slowly, making them more prone to jitteriness, anxiety, or insomnia after even small doses. (Hi, that’s me!)
Adenosine receptor variants can mean some people are less sensitive to caffeine—these folks might fall asleep after a double shot and not notice much of a difference between days with or without coffee.
Genetics can explain why coffee is a health-boosting elixir for one person… and a nervous system disaster for another.
Coffee, Hormones and Fertility
The research around caffeine and fertility is mixed. Personally, I encourage my preconception and fertility clients to reduce their caffeine intake—especially in the lead-up to pregnancy. That said, some studies suggest moderate caffeine may be beneficial. It’s about your individual case.
Some naturopaths recommend reducing caffeine during menstruation to support the liver. Others believe the liver works harder mid-cycle around ovulation. Either way, if you’re noticing hormonal symptoms, it might be worth reassessing your coffee habits.
Final Thoughts
Coffee can be a fabulous, even health-supportive drink—but only if it suits you. Your genes, lifestyle, stress levels and current health picture all matter. If you’re unsure, start tracking how you feel after coffee: your energy, sleep, mood, digestion, and cycle. And of course—chat to your naturopath about what’s best for your body.
Do you love coffee? Have you noticed any ups or downs from drinking it?
AUTHOR: Talitha
I specialise in gut health (IBS, IBD, microbiome testing), women's health (preconception, fertility, hormone balance), and mental health (depression, stress, anxiety). I am a degree- qualified naturopath who LOVES helping people transform their health stories!!
