Daily Coffee May Lower Stress, Reduce Depression and Anxiety Risk

• A recent study found that moderate daily coffee intake may help lower stress and reduce the risk of depression and anxiety.
• The findings indicate that coffee’s protective qualities may be more effective in men.
• In contrast, the researchers found that drinking large amounts of coffee each day may be associated with a higher risk of mood disorders.

Recent research has found that drinking 2 to 3 cups of coffee each day may reduce your risk of stress, anxiety, and depression.

The researchers found an association between the amount of coffee a person drinks in a day and their risk of developing both stress and mood disorders.

The findings suggest that “a moderate intake of coffee might be beneficial for mental health,” according to the study, which was recently published in the Journal of Affective Disorders.

This “J-shaped” association held across coffee types — ground, instant, and even decaffeinated.

“These findings are consistent with the pharmacologic effects of caffeine, in addition to the possible benefits of polyphenols in coffee,” said Alex Dimitriu, MD, double board certified in psychiatry and sleep medicine, and founder of Menlo Park Psychiatry & Sleep Medicine. Dimitriu was not involved in the study.

“A moderate amount of coffee has the benefit of boosting mood, energy, and resilience to stress. Keep in mind that in most studies, a cup is considered an 8-oz cup, which typically has about 80 to 100 milligrams (mg) of caffeine. Do not interpret the results of this study to drink 2 to 3 20-oz cups per day,” he told Healthline.

Using data from the UK Biobank, the researchers analyzed information on 461,586 individuals who were all in good mental health at the start of the study period. The individuals were followed for an average of 13.4 years.

The research team used self-reported coffee intake to compare with future health diagnoses.

They found that there was a definite association between the amount of coffee a person drinks in a day and the individual risk of both stress and mood disorders.

“Moderate coffee intake, around 2 to 3 cups per day, may be linked with a slightly lower risk of mood and stress issues. That said, this is very individualized,” said Michelle Routhenstein, preventive cardiology dietitian at Entirely Nourished. Routhenstein wasn’t involved in the study.

“For some people, it can feel supportive, while for others it can worsen anxiety, sleep, and mood. It is not a treatment and does not prevent mental health conditions, so I view coffee as a small, optional part of a healthy lifestyle and tailor it based on how each person responds,” she told Healthline.

The study showed that drinking 2 to 3 cups of coffee daily was linked to the lowest risk of mental health conditions. This was compared with drinking no coffee or drinking more than 3 cups per day.

Drinking 5 or more cups of coffee each day was associated with a higher risk of mental health conditions.

These findings were consistent across various types of coffee. However, a high intake of 5 or more cups of ground coffee was associated with a significantly higher risk of mood disorders. Moderate intake of instant coffee showed a slight inverse association with stress disorders.

“Coffee consumption is a relatively small modifier to overall mental health effects when compared to your other ‘animal needs,’” Dimitriu said.

“It is far more essential to get enough sleep, exercise, eat a healthy diet, get time in nature, and get time with friends and family. If what you are feeling has been going on for a while and feels like too much too often, please speak with a professional,” he added.

Despite these promising benefits, the study does not show a causal relationship between coffee and mental health conditions. It only shows an association, which may warrant further investigation.

The researchers accounted for various factors contributing to the study’s outcomes, including age, education, exercise habits, and underlying health conditions.

They also looked at differences between sexes. The study found that the association between coffee intake and mood disorders was more pronounced in males.

The research team also found that the J-shaped pattern for stress disorders was more pronounced in those who were over the age of 60 and those who got 7 to 8 hours of sleep each day.

However, a person’s genetic capacity for metabolizing caffeine did not modify the association between coffee consumption and mental health outcomes.

Still, moderate coffee consumption may offer plenty of benefits. Ask your doctor or a mental health professional if drinking coffee could help improve your health.