Short-term effects
Drinking coffee on an empty stomach can be beneficial in the short-term, providing an immediate boost to mental and physical alertness. For example, research shows that coffee can improve reaction time, alertness, and concentration.1 Additionally, a study published in the British Journal of Nutrition estimates that the caffeine content in coffee can help improve cognitive performance by up to 12%.2 However, it is important to note that drinking too much coffee on an empty stomach can reduce one’s ability to concentrate, leading to ‘caffeine jitters’, making it difficult to focus.3
Moreover, caffeine may help reduce physical fatigue by increasing the production of dopamine in the brain. Dopamine is responsible for producing a feeling of energy and alertness.4 Studies have unanimously shown that regular consumption of coffee can increase dopamine levels in the human body.5 This could explain why people may feel ‘alert’ or ‘energised’ after drinking coffee.
Long-term effects
Regular consumption of coffee on an empty stomach can affect the overall health in both positive and negative ways. While some studies suggest that coffee consumption can reduce the risk of stroke,6 others suggest that it may be to blame for upset stomach, acid reflux, and heartburn. Too much coffee is also known to increase anxiety and worsen sleeping patterns.7 Therefore, it is important to recognise that while caffeine can help reduce physical fatigue or boost mental alertness, it is not recommended to consume coffee on an empty stomach on a regular basis.
Furthermore, although it can be energising in the short-term and potentially stimulate cognitive performance, drinking coffee on an empty stomach on a regular basis can take a toll on the digestive system. The human digestive system does not have an efficient way of coping with an influx of caffeine content with an empty stomach and can take a long time to completely process, leading to an upset stomach or cramps.8 Thus, it is important to spread out coffee consumption throughout the day and not to exceed the daily recommended limit of coffee.
Tips for drinking coffee
To get the most out of drinking coffee, one must observe certain guidelines. Firstly, it is important to remember that everyone has different caffeine tolerance levels and therefore, it is vital to note down how much coffee is suited for one’s body type. Additionally, it is encouraged to have coffee with a meal and to drink plenty of water when consuming coffee to reduce the potential of having an upset stomach in the long-term.9
Furthermore, not all coffee is the same. Caffeinated beverages are often marketed as being healthy and beneficial, but most of these beverages contain added sugar which can lead to health-related issues if consumed in excess. Therefore, it is important to make sure that one’s coffee does not contain added sugar or artificial sweeteners and is brewed using natural ingredients.
Checking the quality of the coffee
Before consuming coffee regularly, it is important to make sure that the quality is sustainable and up to the standard. As with any edible product, there will always be subpar and high-quality products available on the market. Coffee beans should be roasted to perfection and replicating each stage of the roasting process correctly can be quite challenging. Therefore, one must choose their coffee beans wisely and make sure to read reviews related to their chosen brand before consuming.10
We recommend buying freshly roasted whole-bean coffee and grind it manually or in a grinder to obtain a fine ground. If a strong, full-bodied brew is the desired result, then a coarser grind should be used. On the other hand, if a more mellow and aromatic brew is desired, then a finer grind should be used. Nevertheless, one must always pay attention to the aroma and taste when drinking coffee to evaluate if the quality of the beverage is up to the desired standards.11
Sources of caffeine
Coffee is probably the most commonly used source for caffeine, yet other sources exist and can be more potent. Tea is a popular alternative to coffee and contains more antioxidants, making it a far healthier option for energy boosts.12 Moreover, chocolate is known to contain caffeine in high doses and it is suggested to drink coffee or tea as an alternative to chocolate, if one is looking for an energy-boosting snack.
Lastly, energy drinks are a form of beverages with high caffeine content. While they give an instant boost of energy, the caffeine content is usually high or not properly regulated, leading to potential adverse effects, such as loss of appetite, high blood pressure and anxiety.13 Therefore, it is advised to opt for natural caffeine sources instead of waiting for the effects of energy drinks to wear off.
Limitations
Just like any other daily beverage, coffee also comes with certain limitations. Firstly, one cannot rely on it exclusively to stay alert during the day and should ensure that they make time to exercise and get enough sleep. Additionally, as mentioned earlier, many brands of coffee contain high amounts of artificial sweeteners, so it is advisable to stay away from these and consume coffee without added sugar. Secondly, alcohol and coffee should never be consumed together, as the combination can increase the risk of dehydration.14
Finally, it is important to remember that the effects of caffeine can vary from person to person, thus it is crucial to keep track of one’s caffeine intake to make sure that it does not exceed daily recommended doses.15 Everyone’s body functions differently and coffees with higher caffeine content may lead to adverse effects, so it is important to moderate one’s consumption to prevent any health problems.
Benefits of drinking coffee responsibly
When consumed in moderate amounts, regular consumption of coffee can be beneficial to the overall health. Studies have shown that drinking the right amount of coffee can reduce the risk of diabetes and provide a number of antioxidant benefits.16 Additionally, regular consumption of coffee has been known to reduce the risk of developing neurodegenerative diseases such as dementia.17 Furthermore, epidemiological studies have shown that there is a high correlation between moderate amounts of coffee consumption and a lowered risk of certain types of cancer.18
Moreover, drinking coffee can also provide a number of mental health benefits as it can enhance mood and reduce stress levels.19 Many scientific studies have also demonstrated that caffeine has neuro-protective effects and can potentially increase alertness and concentration.20 Additionally, caffeine is a stimulant and can help reduce physical.
The Bottom Line
Overall, it is important to recognise the potential benefits and drawbacks of drinking coffee on an empty stomach. Regulating one’s caffeine intake is paramount for long-term health and its effects can vary from person to person. Having coffee without added sugar and moderating the amount of coffee consumed can be beneficial to the overall health. Furthermore, consuming coffee responsibly with a meal can prevent complications such as acid reflux, heartburn and an upset stomach.
