Coffee And Mental Health: Is There A Connection?

Medically reviewed by Majesty Purvis, LCMHC
Updated October 14, 2024by BetterHelp Editorial Team

Lifestyle adjustments can have a significant impact on your mental, physical, and emotional health. This can include developing habits such as a reliable sleep schedule, time with friends and social communities, stress management, physical activity, and even your morning beverage—whether it’s coffee or another drink. 

It’s no secret that coffee is adored and consumed by many people worldwide. Caffeine and the drinks it comes in are quite popular. However, how do you know if coffee consumption is affecting your physical and mental health? Is there a connection between depression and caffeine? Below, we’ll discuss these questions and ways to get help for your mental health.

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How exactly does caffeine affect my mental health?

Is my depression caused by caffeine?

If you’re a caffeine connoisseur, you might wonder if caffeine intake has an influence on your mental health. Depressive disorders have a number of identified, evidenced risk factors. Recognized risk factors for depression include but are not restricted to:

  • Family mental health history

  • Personal mental health history

  • The presence of physical health conditions 

  • Socioeconomic status (SES)

  • Trauma and adverse childhood experiences

If you are experiencing trauma, support is available. Please see our Get Help Now page for more resources.

Caffeine isn’t a known risk factor for depression. In fact, studies on depression and coffee as the specific source of caffeine show that there’s a notable link between coffee consumption and a lower risk of depression.

A meta-analysis of 15 different studies, conducted by the Qingdao University Medical College in China, found that the amount of caffeine that led to a decreased risk of depression was between 68 mg per day and below 509 mg per day. This study also deduced that each cup of coffee consumed daily might reduce the ability to develop depression by as much as eight percent. It should be noted that this refers to an average-sized cup of coffee (about 8 to 12 ounces). 

Moderation matters, however. The Food and Drug Administration (FDA) says that, if consumed in excess, caffeine can have the opposite effect. 400 mg and under is cited as a safe amount for healthy adult individuals. 

Ways caffeine can worsen depression

There’s a possible caveat to this research that could affect some people: caffeine is known to keep us awake. In fact, many of us drink coffee because it keeps us awake. It can be helpful when it does its job throughout the morning and into the afternoon, but when caffeine—or anything else for that matter—keeps us up all night, it becomes a problem. Any disruption to a person’s sleep can affect their mood. To be more specific, too little sleep can increase symptoms of anxiety and depression.

Caffeine affects our ability to fall asleep at night and stay asleep. If you drink coffee and wake up throughout the night, the awakenings could be linked to your caffeine consumption and other lifestyle choices. To prevent this, you may reserve the consumption of coffee and other caffeine sources for early in the day. 

In addition to sleep disruption, individuals who over-consume caffeine or are sensitive to the substance may face gastrointestinal distress, headaches, and jitters. If you consume caffeine in excess, it is advised that you reduce the amount you consume in gradual steps. 

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We are all different, and though there are broad recommendations for caffeine intake, these may not work for everyone. They also can vary based on personal health and lifestyle. Talk with your doctor about caffeine consumption for personalized recommendations and guidance. 

Tea versus Coffee

What if you gravitate toward tea over coffee? While both tea and coffee often have similar ingredients, including caffeine and tannic acid, coffee appears to be better than tea at combating depression. This is because coffee has certain properties, such as ferulic acid and caffeic acid, that make coffee an anti-inflammatory, and, as such, can reduce the inflammation of brain cells, which some studies on depression note the presence of. 

While coffee may be more effective at preventing or lessening depression than many teas, green tea, in particular, can be just as effective as coffee in this regard. This is because green tea is high in antioxidants and other chemicals that may combat depression. Folate, for example, is believed to be effective at boosting one’s mood, and theanine has been shown to increase the levels of both dopamine and serotonin in the brain.

A study conducted in Japan deduced that a diet rich in the consumption of green tea, coffee, and caffeine, in general, could help against depression. Some research even notes that the ingestion of dark chocolate, which contains caffeine, can correlate with lower depression symptoms.

Can caffeine resolve my depression?

With all of the positive research in mind, caffeine, whether you get it through coffee, tea, or another source, is not a depression treatment. If you’ve been experiencing symptoms of depression (such as not being able to get out of bed, ongoing low mood, social withdrawal or isolation, irritability, feeling hopeless, guilty, or worthless, and/or no longer enjoying activities that you previously loved), it’s important to seek help. 

Both research and personal stories show how therapy can be a powerful tool in reducing depression symptoms, and online therapy is just as effective as in-person therapy.

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How exactly does caffeine affect my mental health?

How therapy can help

Depressive disorders often require professional treatment. Mental health therapy for depressive disorders like major depressive disorder (MDD) may be conducted face-to-face or through remote means like video chat. If you are interested in mental health therapy for depression symptoms or another concern, BetterHelp is here for you. Online therapy is a convenient and affordable way to get the support that you need. All you need is a few minutes and an internet connection to sign up.

BetterHelp offers plans that vary in cost and allow you to talk with your independent, licensed therapist through phone, video, or text. When compared to face-to-face options, online therapy has been backed by research as an equally effective form of treatment for several different mental health concerns, including depression, anxiety, and more.

"Michelle has been fantastic from our first session together. I have been working with her now for 2 months and feel like I have made great progress towards my mental health goals. She has fantastic tools, she listens, and I love her summaries/pre therapy guides."
— BetterHelp member’s review of their therapist

Takeaway

If you believe that your depression and anxiety might be connected to your caffeine consumption, it’s likely best to reduce your caffeine intake. You might feel moody and irritable at first or endure other symptoms, but this feeling is temporary. A physician may be able to help you decrease your intake in stages to lower possible disruption that can occur in the form of these symptoms. If you need support with mood, life challenges, or something else, know that help is available. Start living a healthier and happier life today.
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