Why is coffee beneficial?

When a person drinks coffee, especially in the morning on an empty stomach, a temporary increase in cortisol may be observed. However:

• this effect is pronounced only with excessive consumption or on an empty stomach;
• the body adapts to it – in people who regularly consume coffee in moderate amounts, the cortisol response decreases.

Why can good quality coffee reduce cortisol? Quality natural coffee (especially Arabica, freshly roasted) contains a high concentration of polyphenolic antioxidants, particularly chlorogenic acid, ferulic acid, and melanoidins formed during roasting. Antioxidants work in the following ways:

• They reduce oxidative stress levels, which is one of the main factors for increased cortisol. When the body perceives a "threat" in the form of lipid peroxidation, free radicals, it triggers a stress response, including cortisol production. Antioxidants quench these processes.
• They modulate inflammatory signaling pathways, including NF-κB and cytokines, which indirectly reduces the stimulation of the hypothalamic-pituitary-adrenal (HPA) axis that regulates cortisol production.
• They improve tissue sensitivity to insulin and glucose, thereby reducing "metabolic stress," under which the body may keep cortisol at elevated levels.

In small doses, caffeine acts as a mild adaptogen:

• It increases dopamine and norepinephrine levels, improving mood and cognitive activity, which subjectively and physiologically reduces the perception of stress.
• It enhances metabolic flexibility, improving the availability of fatty acids as an energy source, which also reduces the body's need for cortisol as a "resource mobilizer."

When does coffee stop being beneficial? If the caffeine dose exceeds 300–400 mg per day (equivalent to 3–4 cups of espresso), or if coffee is consumed on an empty stomach, especially under conditions of chronic stress or lack of sleep – the effect may be the opposite:

• the cortisol level does indeed increase;
• anxiety, tachycardia, irritability intensify;
• there is a risk of adrenal exhaustion with prolonged overexertion.

Thus, a small amount of quality whole bean coffee (for example, 1–2 cups a day after meals) can indeed not increase, but even reduce cortisol levels, thanks to its powerful antioxidant effects, improved insulin sensitivity, and reduced inflammation levels.