Coffee is more than just a drink: It’s a morning fuel, an excuse to take a break from work, a non-alcoholic drink to have while socializing, etc. Coffee is also popular, with nearly three-quarters of Americans, an estimated 73 percent, drinking coffee daily, according to a 2024 market study.
But no matter how much we love our coffee, it doesn’t always love us back. While some people can drink multiple cups a day with no problems, others may find that coffee increases anxiety, gives them heartburn, or interferes with their sleep.
For these reasons, or simply because you want to break your reliance on caffeine, some people may choose to give up their morning coffee. Is this something we should all consider? We asked nutrition experts about the benefits of quitting coffee. Here’s what they said:
Health effects of coffee consumption
Before we look at the potential benefits of quitting coffee, let’s get a few important points out of the way: Most often made from the roasted and ground seeds of the coffee plant (better known as “the bean”), the drink contains caffeine, but it also contains other phytochemicals and nutrients, such as B vitamins and magnesium.
“Coffee beans are rich in a variety of polyphenols and antioxidants,” says Lina Begdace, PhD, R.D., associate professor in the Department of Health and Wellness Studies at Binghamton University. “Polyphenols improve health at a molecular level, and antioxidants help prevent oxidation that can damage healthy tissue.”
In other words, while there are valid reasons why you may want to consider quitting or cutting down on coffee (more on that shortly), you shouldn’t overlook the health benefits this beloved drink offers.
What coffee does for you
Sure, your morning coffee may taste good, but it’s likely not the main draw. [the caffeine in coffee] “Coffee can boost energy levels,” says Miami-based family medicine physician and nutrition expert Laura Purdy, M.D. “It’s a stimulant that helps fight fatigue and exhaustion, and it may also help with depression because it elevates mood.” Plus, as Shoshana Ungerleider, M.D., a San Francisco-based internist and nutrition expert, points out, coffee can also boost brain function, improving attention, focus, and athletic performance.
Remember those antioxidants in coffee we mentioned earlier? A 2020 review of existing research on coffee, caffeine, and health found that: New England Journal of MedicineThe antioxidants in coffee may reduce inflammation and may also have protective effects against heart disease and some cancers. Furthermore, results from a population-based community cohort study conducted in 2021 with more than 300,000 participants showed that: JAMA Internal Medicine Evidence suggests that coffee drinkers may have a lower risk of atrial fibrillation than non-drinkers, and some researchers believe this is due to coffee’s anti-inflammatory properties.
Potential downsides to drinking coffee
While some people can handle moderate amounts of coffee, Purdy points out that those who are sensitive to caffeine can experience a variety of side effects even if they only drink small amounts.
Whether you’re sensitive or not, consuming more caffeine than your body can process tends to affect the quality of your sleep. “The result is fatigue,” Purdy explains. “You need a proper sleep cycle and a full night’s rest to reset your body and prepare for the next wake-up time.”
The caffeine in coffee is a stimulant, so drinking multiple cups a day can heighten your stress response and increase anxiety, says Begdache, and it may also increase your heart rate and blood pressure in some people, says Ungerleider.
On top of that, drinking coffee isn’t exactly kind to your digestive tract: “Caffeine can stimulate stomach acid production, which can worsen symptoms of acid reflux and irritable bowel syndrome,” says Barbara Kovalenko, RDN and nutrition consultant at Lasta.
So, would anyone want to consider quitting or cutting down on coffee? According to Kovalenko, anyone experiencing these side effects should probably think twice about their coffee. “People who suffer from anxiety, sleep disorders, gastrointestinal (GI) issues, or certain heart conditions may also benefit from reducing their coffee intake or eliminating it altogether,” she says. Finally, pregnant people, breastfeeding women, and those with certain medical conditions should also consider cutting out or limiting their coffee intake due to coffee’s potential negative effects.
Health benefits of quitting coffee
According to the nutrition experts we interviewed, some of the potential benefits of quitting coffee include:
Improved sleep quality
Drinking coffee can disrupt your sleep cycle, so cutting back on your daily caffeine intake or eliminating it altogether can help the situation. “The caffeine in coffee blocks adenosine receptors, and adenosine promotes sleep,” says Edwina Clark, RD, a registered dietitian with a private practice in San Francisco. “So cutting back on caffeine may help improve your sleep.”
Reduce anxiety
The quick energy we rely on caffeine for can also trigger a spike in anxiety for some people, Purdy says. “Anxiety can be associated with a variety of health issues, including heart disease, high blood pressure, and disrupted sleep cycles,” she explains. Avoiding the caffeine in coffee can help prevent or at least reduce anxiety levels.
More stable energy levels
Quitting coffee may also lead to less fluctuations in your energy levels throughout the day, Ungerleider says. “When you stop drinking coffee, your body becomes less dependent on caffeine, which means your energy levels are more stable without the energy drop that comes with caffeine withdrawal,” she explains. A lack of caffeine can also lead to better quality sleep, which means you’re more likely to wake up feeling refreshed.
Improved digestive health
If you experience stomach or digestive upset after drinking coffee, quitting may help things go back to normal: “Caffeine irritates the stomach lining and increases stomach acid production, which can cause symptoms in susceptible people,” explains Ungerleider.
Helpful tips for quitting coffee
Quitting coffee has many benefits, but giving up caffeine is easier said than done, especially if it’s been a daily habit for a long time. Here are some expert tips to help you curb your coffee intake.
Listen to your body
Drinking coffee is such a part of our daily lives that we often forget that caffeine is a drug, and the most consumed psychoactive substance in the world. And just like other substances that affect the nervous system, such as antidepressants and other psychiatric medications, our bodies don’t respond well to caffeine if we stop drinking it completely and suddenly. On the contrary, all the experts we interviewed stressed the importance of tapering off coffee gradually. “The most important thing is to go slowly and listen to your body,” says Purdy.
Cherish each and every day
To avoid the unpleasant effects of withdrawal, Begdace recommends gradually weaning yourself off coffee over a period of a few days. “If you stop suddenly, you’ll experience withdrawal symptoms like headaches, fatigue, loss of energy and attention, drowsiness, depression and difficulty concentrating,” she says.
If you want to cut back on your coffee but aren’t sure where to start, Kovalenko has a few suggestions.
- First, try reducing the amount of coffee you drink per day (e.g., from 2 cups to 1 cup).
- Drink coffee less frequently (e.g. every other day)
- Reduce the caffeine content of the coffee you drink (e.g. gradually reduce regular coffee and increase decaffeinated coffee)
Try some tea
Remember, coffee isn’t the only caffeinated drink: “If you want to quit coffee but can’t live without it, try a caffeinated tea like black tea, green tea, or matcha instead of coffee,” says Clark. “Caffeinated teas usually contain much less caffeine than coffee, but it may be enough to help you avoid a caffeine withdrawal headache.”
Replacing an Ordinance
If you’re someone who typically operates on autopilot in the mornings, you might reach for your favorite mug and brew yourself a cup of coffee without even thinking about it. But that can be especially difficult if you usually take a few minutes for yourself over your morning coffee before tackling the rest of the day.
One solution is to fill your mug with something other than caffeinated coffee to help you stick with the habit. “Coffee alternatives, like herbal teas and decaffeinated coffee, can help you fulfill your habit of drinking a hot beverage without the caffeine,” says Ungerleider.
