COFFEE – Benefits & alternatives
Early morning hours—the alarm goes off once, maybe twice. The warm, soft bed invites us to stay, but everyday life is waiting: work, university, kindergarten, training, a trip to the market. As daylight slowly breaks and dim light or autumn fog suggests the bed might have been right after all, one thing brings a smile to many of us—the smell of freshly brewed coffee. One of the world’s most popular beverages, connecting cultures, people, and time itself: coffee. Black, Turkish, espresso, instant, café latte, macchiato, cappuccino, white coffee, or modern versions with plant-based milk and flavor additions—coffee is an undeniable part of daily life.
Although often associated with Colombia and Latin America, coffee was first mentioned in the 15th century on the Arabian Peninsula, where mystics used its stimulating effects to stay awake during night prayers. The first coffee houses opened in Mecca and Cairo, and through the Ottoman Empire coffee spread across Europe, becoming part of social and intellectual life. From there, the Dutch introduced it to Latin America, where regions such as Colombia and Brazil offered ideal growing conditions.
C₈H₁₀N₄O₂—better known as caffeine—is a fascinating molecule with many effects on the body. Thanks to its structure, caffeine easily crosses the blood–brain barrier, which explains its strong influence on alertness and mood. Its main effect comes from blocking adenosine receptors, which normally promote sleepiness. By blocking them, caffeine reduces fatigue, increases brain activity, and boosts the release of neurotransmitters such as dopamine, improving mood and focus.
Research shows that caffeine enhances alertness, information processing, and memory by activating the cerebral cortex and brain regions involved in learning, such as the hippocampus. It is therefore no surprise that many of us reach for coffee in the morning—and often again after lunch, when heavier meals tend to make us feel drowsy.
In addition to sharpening mental focus and memory, caffeine increases blood flow to the muscles and improves physical performance.
Caffeine has a dual effect on blood vessels: it constricts those in the brain, while dilating vessels in the rest of the body and muscles. Headaches are sometimes linked to dilated blood vessels in the head—this is why caffeine can help relieve them. This is also why caffeine is included in some painkillers and is commonly used for migraines—an approach that is reasonable as long as such medications are taken only occasionally and provide clear pain relief.
In muscles, caffeine has the opposite effect: by dilating blood vessels, it increases blood flow. In addition, caffeine stimulates the release of calcium, which leads to stronger muscle contractions. If you are planning a workout or more intense physical activity, it can be helpful to have your coffee about 30–60 minutes beforehand. This can improve physical performance. However, it is important to consider coffee’s acidity—people prone to reflux may want to avoid coffee immediately before training.
It is also important to keep in mind caffeine’s effect on the kidneys. Caffeine acts as a diuretic, increasing urine output and fluid loss. Adequate hydration is therefore essential, especially for those who consume larger amounts of coffee throughout the day.
Caffeine has a diuretic effect and increases fluid loss through the kidneys—which is why serving coffee with a glass of water makes perfect sense!
Of course (as you will read many times on this site) any substance that has benefits for the body also has a threshold beyond which it becomes harmful. Balance is the key to everything, something our bodies tell us clearly at a biological level; the real skill lies in learning to listen to it. Excessive caffeine intake can initially speed up heart rate, leading to uncomfortable tachycardia and even more unpleasant palpitations—the sensation of skipped or forceful heartbeats that can trigger anxiety. This discomfort, especially after afternoon coffee, often interferes with sleep. Modern lifestyles—constant demands, responsibilities, stress, and focus overload—already make healthy sleep–wake regulation challenging. Surprisingly, maintaining a regular sleep cycle today often requires deliberate planning. If you recognize yourself in this, it is worth considering whether adjusting caffeine intake could help. The recommended daily caffeine intake for healthy adults is about 200–300 mg (roughly 2–4 cups, depending on strength and cup size). If you prefer strong Turkish coffee, two medium cups per day are a reasonable limit. Due to genetic differences, some people metabolize caffeine more slowly and may need to limit intake to around 100 mg per day (for example, one 200 mL cup of regular black coffee). Replacing afternoon coffee with lower-caffeine or caffeine-free alternatives is a simple and effective step toward better sleep regulation. In addition to decaffeinated coffee, there are several low-caffeine beverages that are also very healthy options.
Matcha latte is an increasingly popular choice that, in addition to its gentle green hue, contains on average less than 50 mg of caffeine per serving. It can be prepared with lactose-free milk or various plant-based milk alternatives. A cup of classic Earl Grey black tea contains around 40 mg of caffeine, but it should be steeped for only 2–3 minutes to avoid releasing higher amounts of caffeine. On the other hand, if you crave a coffee-like drink later in the afternoon but do not really need a caffeine “boost,” a healthier option such as a golden latte, made with spices and warm milk, can be a good alternative.
Both coffee and its alternatives are best prepared at home. If you consume them daily or almost daily, pay attention to the coffee, spices, and sweeteners you use, so that this comforting infusion provides beneficial micronutrients while keeping simple sugars to a minimum. Excess sugars can cause rapid spikes in blood glucose, followed by increased insulin release and subsequent fatigue and hunger. Low–glycemic index agave syrup or date syrup, rich in antioxidants, fiber, and iron, are excellent alternatives.
Enjoy your coffee (or its alternatives) every day – in a healthy, balanced way, and without any guilt!
