You may already be aware that a cup of coffee can lower your chance of developing certain chronic diseases, improve your cognitive health, and aid weight loss—all while keeping you fueled for those early morning meetings. But what are the adverse effects of coffee on your immune system? You might be shocked to learn that your daily pick-me-up has both benefits and cons when it comes to preventing disease.
Of course, the impact of coffee on your immune system is highly dependent on the type of habit you have. Excessive consumption of caffeinated beverages, including coffee, can result in significant side effects such as anxiety, exhaustion, and sleep disruption.
According to the FDA, a maximum of four cups per day is typically considered a safe amount to consume to get the benefits while avoiding potential hazards. With that in mind, consider the following effects of your favorite caffeinated beverage on your immune system.
1. It can increase your blood pressure.
That's terrible news because high blood pressure is linked to a weakened immune system.
Remember that this rise in blood pressure is only transitory, so it won't be an issue unless you drink much coffee daily—or if you already have (or are at risk for) hypertension.
2. It has the potential to disrupt your sleep.
It's no secret that coffee may ruin your sleep, especially if you drink it late in the day. Studies have shown that sleep deprivation causes your body to go into a condition of chronic stress, which has a bad influence on your immune system. Researchers have discovered that not getting enough sleep regularly increases your chance of immunodeficiency and, as a result, your vulnerability to certain illnesses and disorders due to prolonged systemic inflammation and a diminished immune response to vaccination.
Not only that, but according to Mayo Clinic, a lack of sleep might affect how quickly you recover from illness. This is because as you sleep, your immune system releases cytokines, a type of protein that helps fight inflammation and infection. When you don't get enough Zs, your body produces less of these protective proteins (along with other critical antibodies).
The basic conclusion is that drinking much caffeine can interfere with your capacity to obtain the rest you need to be healthy. What is the solution? Consider reducing your caffeine intake, avoiding it at least six hours before bedtime, or switching to decaf coffee.
3. Cortisol may reduce your body's ability to fight infections.
This could explain why a tiny 1990 study found that coffee consumption hampered the immune system's ability to fight infections. Coffee, it turns out, inhibits your white blood cells' ability to divide, which is necessary for reacting to possible invaders.
4. It's chock-full of antioxidants.
Coffee enthusiasts, rejoice! Antioxidants such as phenolic acid are abundant in your favorite morning beverage. It's no surprise, then, that a 2017 study concluded that coffee could help the body's immune system. However, there is a catch: these benefits were only shown when two cups of tea were taken without any milk or sugar. So, if you want to drink it black, that's your best bet. When you drink black coffee, here's what happens to your body.
5. It can reduce inflammation in the body.
Coffee (in moderate amounts) has been shown in several studies to have anti-inflammatory properties. That could explain why coffee consumers have lower circulating levels of inflammatory markers, according to studies.
But think about this before you down that second cup of coffee. According to certain studies, coffee can have the opposite effect on some people, causing inflammation.
Isn't it perplexing? According to the findings, whether coffee has an inflammatory or anti-inflammatory effect depends on the individual's genetics. If you feel that coffee is causing or exacerbating your inflammation, try cutting back on your intake to see if your symptoms improve.