August 01 2016

Dear Mark: Coffee Talk

By Mark Sisson
32 Comments

Last week’s post on coffee generated lots of questions. Today’s Dear Mark will answer some of them. First up is a two parter exploring whether L-theanine can make coffee work even better than it already does and if pre-ground coffee beans are lacking in the polyphenol content. Second, is coffee bad for your bones? It’s “common knowledge” that caffeine leaches calcium and inhibits absorption of it, but how true are the claims? And finally, caffeine can increase insulin resistance. What about coffee? Is this a problem for people following the Primal eating plan?

Let’s go:

Mark, I have a few questions because I’ve been waiting for a definitive guide to coffee. First, about the cortisol, I was wondering if supplementing l-theanine would reduce the negative stress inducing effects the caffeine has similar to how a cup of green tea acts? Second, I’ve read from many different sites that pre-ground coffee has a substantial reduced amount of antioxidants compared to freshly ground beans. Also, thanks for the info on inorganic coffee. I had a friend tell me only buy organic because of the pesticide residue content.

1. Many in the nootropics community take it alongside their coffee (or caffeine powder). There’s a fair amount of research into the combination.

50 mg of caffeine with 100 mg of L-theanine improved performance in an attention-switching task and reduced susceptibility to distracting stimuli.

Compared to either alone, caffeine (150 mg) with L-theanine (250 mg) led to improved word and sentence recall, faster reaction time, improved rapid visual information processing, and less mental fatigue.

If caffeine raises your blood pressure, L-theanine blunts the effect.

L-theanine had no effect on the caffeine-mediated increase in vigilance on a task requiring sustained attention.

L-theanine inhibited the vasoconstrictive effects of caffeine in one recent study, but also eradicated the positive mood changes.

L-theanine may be a good addition to coffee, depending on what you’re trying to do. For focusing on the task at hand and getting things done, coffee with L-theanine might be the ticket. For people who get the jitters and the shakes from coffee, add a little L-theanine. If you’re looking for the mood effects of caffeine—that dose of “productive optimism” that makes idea generation run smoothly—you may prefer coffee alone.

As always, your mileage will vary. Try it out—a cup of strong green tea is a good source of L-theanine, and L-theanine supplements exist for relatively cheap—and see how it affects your coffee high. It’s not going to do any damage, and even if you don’t end up using it with coffee, L-theanine is a good thing to have around for general anxiety and stress.

2. Yes, this is partially true. Polyphenols exist not to provide health benefits to us (although it’s a nice side effect) but to protect the plant from oxidative stress. Just as light and heat exposure degrades the polyphenol content of extra virgin olive oil, rupturing the cell walls of a coffee bean and increasing the surface area exposed to the elements through grinding degrades its polyphenol content. It’s not actively bad for you. It’s just probably not as good. Nor does it taste as good.

I enjoyed your article on coffee, however I would like to know what the correlation is between caffeinated coffee and calcium intake or even if there is one. A number of years ago I had a serious spiral fracture to my leg and my doctor told me not to consume caffeine as is inhibited calcium from being absorbed by the bones. Any truth to this?
Thanks
Leslie Stevens

Thanks for the kind words, Leslie. I’m glad you liked the post.

Luckily for you, this claim appears to be over hyped if not altogether incorrect. Just like the popular notion of animal protein leaching calcium from your skeleton and turning your blood into bone broth, the reverse may even be true: coffee consumption has even been linked to lower rates of osteoporosis and improved bone mineral density.

Overall, observational (correlational) studies find a small link between coffee consumption and fracture risk in women. They find the opposite in men: coffee intake is protective against fractures.

A controlled trial in healthy premenopausal women found that 400 mg of caffeine a day had no significant effects on calcium economy, including urinary calcium, fecal calcium, or calcium absorption. There were slight decreases in bone resorption (transfer of calcium from bone to blood), bone accretion (transfer of calcium from blood to bone), and calcium pool turnover (less activity in the bone all around).

In Swedish women, high coffee consumption is linked to a minor reduction in bone mineral density (3-4%) but not increased fracture risk. This relationship was strongest in women who consume less than 700 mg of calcium a day, who did have an increased risk of fracture.

In premenopausal Korean women, coffee intake has no correlation to bone mineral density.

In postmenopausal Korean women, coffee intake has a protective relationship with bone mineral density.

Caffeine has a very slight inhibitory effect on calcium absorption. It’s so slight that a mere tablespoon or two of milk provides enough calcium to make up for any calcium lost to your daily coffee.

What else could explain a damaging relationship?

High caffeine intake is very often a marker for low calcium intake. The more coffee (and energy drinks) a person consumes, the less dairy (the most common source of calcium in Western diets) they tend to consume. A low calcium intake exacerbates the otherwise minor effect caffeine has on calcium economy.

High coffee intake can be a marker for poor sleep. Sleep loss is strongly linked to bone loss. Caffeine not only affects sleep when taken late in the day, it’s frequently used by people who sleep poorly and need it to stay awake and alert.

That said, limiting coffee (and caffeine) while healing from a fracture may be prudent. Animal studies indicate that caffeine has a direct effect on the bone healing process, when even small perturbations to calcium economy are significant.

So while you shouldn’t adopt a pot a day habit while recovering from bone injuries, healthy people shouldn’t be too concerned. If you do drink a lot of coffee, make sure you’re eating enough calcium (and protein, and vitamin D, and vitamin K2, and collagen, and lifting heavy things, and all the other things that determine bone health).

In a previous post, I believe it was a “Dear Mark,” you mentioned that coffee could temporarily increase insulin resistance, which makes that fact that many on a SAD diet pair coffee with a pasty especially bad.. Is it coffee specifically, or caffeine that triggers insulin resistance?

Caffeine is “worse” than coffee, to be sure. Coffee has protective polyphenols, like chlorogenic acid, with proven benefits on insulin sensitivity. Caffeine does not.

And coffee consumption appears to be protective against liver damage, correlating with lower liver fat levels and improved liver enzyme numbers. Another study found that high liver enzymes tend to predict insulin resistance. If coffee improves liver enzymes, it’s probably improving insulin resistance, too.

Another study found that low-energy diets either high in coffee or low in coffee led to similar improvements in insulin sensitivity.

And still another study, this one a controlled trial, gave type 2 diabetics (some of the most insulin resistant folks around) 5 cups of coffee every day. Although 8 weeks weren’t enough to see any changes to insulin sensitivity, their liver function—a likely harbinger of insulin sensitivity—did improve.

You read the post from several years ago, so you know that the increase in insulin resistance sometimes caused by coffee/caffeine is entirely physiological: coffee increases adrenaline, which releases stored fat, and we need to be a little insulin resistant to burn that fat effectively.

Of course, this means that a big mug of coffee alongside a plate of pancakes isn’t a great idea. But most of my readers aren’t eating big plates of pancakes. Right?

That’s it for today, folks. Take care and be sure to help out with your own input down below.

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32 thoughts on “Dear Mark: Coffee Talk”

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  1. I suppose I won’t drink a pot of coffee if I’m unfortunate enough to have a broken bone. The more you know! 😉

  2. Ah, so having a coffee grinder to grind your own beans isn’t just trendy, but potentially healthier. Horah for polyphenols!

  3. L-theanine is already present in tea (along with caffeine in the caffeine-containing varieties). And there are plenty of studies showing how tea is healthy, a cognitive booster and, for many people, more calming than coffee. It’s that one-two punch of caffeine and l-theanine that’s hypothesized to give both alertness and calm. So if you’re taking l-theanine with your coffee, perhaps you’ll get the same cognitive/mood effect, but with the unique polyphenol benefits of coffee beans.

  4. I wish I could drink coffee! I’m one of the unfortunate souls who, for whatever reason, gets too amped and anxious from caffeine to handle it. I’d wager that I’m a “slow metabolizer” of it. Even decaf isn’t pleasant. Same goes for low caffeinated teas. So when it comes to energy, I need my own kick in the butt every morning. And I need to get my polyphenols elsewhere. Rooibos is my preferred choice.

    1. I can’t drink coffee either, Dan. I suspect there are quite a few of us out there who are adversely affected by that cuppa joe. Coffee gives me GI upsets, including diarrhea if I drink more than a half a cup. It also gives me insomnia. Any benefits–and in my case I doubt that there are any–are wiped out by the problems it causes–and it doesn’t make any difference whether it’s decaf or not. I switched to tea years ago and never looked back. I still enjoy the aroma of fresh-brewed coffee but I never touch the stuff.

  5. Good to know about the L-theanine. I mostly drink coffee for the “productive optimism” effects. I find it helps my attitude toward daily tasks, making me more likely to complete them. The effect is has on my energy level seems less significant.

  6. My feeling is that if you dependent on it- take it out of your diet. I found myself needing coffee everyday, then a couple cups, then a cup in the afternoon. Now I’m able to enjoy my morning cup- since I don’t HAVE to have it.

  7. Wow, loving all the coffee convo! I might try the L-theanine with my coffee. Can’t hurt. And yes, totally aware that it is present in green tea. But first thing in the am I just love my coffee. It’s not even the caffeine…it’s the whole taste and ritual:)

  8. Chris Masterjohn states that different people have different reactions to coffee and the genes that allow for large consumption of coffee are fairly general in effect.

    So a general population study is inutile, as people who drink 5 cups of coffee a day aren’t going to give it up and those who get the shakes from a single cup are certainly not going to drink 5 cups and that last would not pass ethics anyway or should not.

    For more detail see “Chris Masterjohn Coffee” he has a webcast and a transcript
    in Micro$oft Word available. (Minus points for choosing a proprietary format. :<

  9. In terms of the broader environmental effects of coffee, I wonder how often they spray pesticides and how harmful they are to the exology, regardless of whether or not the residues are on the finished product. Same question goes for other “clean fifteen” foods. Id love a post aboit foods to eat that improve the health of the environment, such as carbon sequestration or pollination sources!

  10. I am turning 60 this year and just started drinking coffee last year. Up til last year likely had fewer than 10 cups in my life. Never liked the taste.
    My son introduced me to black fresh ground French press coffee.

    I now enjoy a large mug every morning now with a bit of a twist.

    I throw a green tea bag into my mug, pour in the coffee, wait until it is cool enough to drink, fish out the tea bag and enjoy.

    I have read recent research that indicates that adding milk to tea or coffee negates the benefits. Not sure if cream does the same thing.

    The other recent research seems to indicate that drinking extremely hot drinks is bad for you, whether it is tea or coffee. Better to let them cool somewhat. Apparently the heat causes damage to the cells in mouth, throat etc and over time the incidence of cancer is higher.

  11. Again, another excellent read while sipping my morning cup of Joe! For the next round of “Dear Mark: Coffee Talk” I’d like to submit this question: If I bathe in coffee nightly, will I become invincible?

  12. You guys…coffee might be considered a ‘cleansing Bitter’ for your liver, but there are other Bitters that cleanse the liver.
    Coffee is hardly ever being consumed black, without some form of sweetener and most add additional fat to it on top of it.

    Recycling your own fat over and over is very bad. Nobody wants to redeposit old fat some place else on your booty. Long term coffee consumption results in a redistribution of old recycled fat and gives people an odd body shape.

    A lot of women pack on weight from coffee on places they never thought they could get fat…like under the arm or side boobs…and a 3rd roll of belly flab when they never had one before starting coffee.

    Trust me, I speak from experience, I can literally see it on people on the streets, who drinks coffee and who doesn’t.

    Stop the daily recycling of old fat over and over, it’s bad for you!

  13. Great post! I am a coffee drinker, but only 1 cup a day. Occasionally I will hit the 2 cup mark.

    Thanks for sharing!

  14. I love this article. I am a coffee addict. I used to have around 5 cups of espresso in a day, which i know is not that good for my health. Thanks for sharing.

  15. For people who have problems with caffeine or want to lower their caffeine intake but still enjoy a nice beverage in the morning. I would recommend drink powders made with medicinal mushrooms.

    They often have a slightly bitter taste similar to coffee and also mix very well with coffee. Mushrooms like Cordyceps provide it’s own energy boost without risk for overstimulation like caffeine can cause. Helpful to rebuild adrenals and increase performance.

    There is a great product called: Mushroom Coffee by Four Sigmatic, that contains only 40mg caffeine per serving (same as tea!) and also includes Cordyceps and Chaga (immune builder, antioxidant) mushroom extracts and has a good coffee flavour.

    Highly recommended!

  16. Freshly Ground French Roast
    Organic Coconut Oil
    Kerry Gold
    +_____________________
    Nectar Of The Gods

  17. To get jittery and sleep less, no thanks,
    stay away from the drug. and the hyp.e

  18. What does 50mg, 100mg or 400 mg of caffeine actually look like? I’m in Italy where an espresso from a bar or made from the moka at home apparently contains between 30-80mg. Seems coffee from Starbucks contains anywhere between 75mg and 180mg for a short / 80floz. I’ll be watching my coffee intake when I’m in the US!

  19. Most of the time, I drink coffee when I’m tired, but anyway, this is one of the best guides about coffee.

  20. L-theanine is, in my mind, extremely underrated. I feel like it doesn’t get the credit it deserves from the main street media.

  21. ?offee is a stimulant, and that first cup in the morning turns us from zombies into humans capable of completing complex tasks.After drinking a cup of coffee, you feel alive, like Frankenstein’s monster risen from a pile of stitched up bits and pieces.

  22. THUMBS UP!

    Regardless of how you came down on this issue, I wasn’t going to stop with my coffee. Nevertheless, I’m glad to see your report, which confirms what I already knew: Coffee is manna from heaven.

  23. Coffee is one of those things in life which will never let you down even if everything does. You just have to let go and drink a sip and trust me it will cure a lot.