Caffeine Before Breakfast
Caffeine on an empty stomach may be something to reconsider based on potential adverse health manifestations. [1] The most notable symptoms one may experience when ingesting caffeine without food include acid reflux, increased blood sugar, and a stress response/ feeling of jitteriness. These will be better described below.
Gastric/ esophageal reflux: [1]
Coffee is acidic and can increase the amount of gastric acid produced
It also relaxes the sphincter (small muscle) between the esophagus and stomach allowing acid (and anything else in the stomach) to backflow into the esophagus. [2']
This can cause lasting damage leading to Barrett’s esophagus (damage to the mucosal lining) and, in some cases, cancer.
The stress hormone
If you ingest your morning coffee around 8:30 am, you may not be reaping the full benefits of the caffeine because your cortisol is already at its most effective.
Conversely, you may overwhelm your adrenal glands (which produce cortisol) by having caffeine and cortisol floating around in your bloodstream at the same time. If you are determining when to have your morning coffee, then later in the morning is your best bet. Of course, any caffeine after noon may interfere with sleep.
**More on caffeine and the adrenal glands: “Adrenal fatigue”-- the adrenal glands sit on top of the kidneys and are crucial to normal physiology (blood pressure, blood sugar, stress response). [4] Some symptoms of adrenal “irritation” include trouble falling or staying asleep (insomnia), feelings of anxiety, fatigue, high blood pressure, and increased heart rate. **
Spike blood sugar: [1]
This response is directly related to the adrenal glands.
The adrenals are partially responsible for glucose regulation. This can become impaired if caffeine is ingested on an empty stomach.
Specifically, in people with a diagnosis of diabetes, caffeine seems to make blood sugar management more difficult. The “safe level” for daily caffeine consumption of a normal adult is about 400 mg but the response seen in diabetics occurs at half of this “dose”. [5]
Likely, there are several possible mechanisms at play. [5]
Caffeine increases cortisol (see above) but also epinephrine (also known as adrenaline).
This generates a “fight or flight response” and digestion/ optimal use of nutrients is the last thing the body is doing when that response occurs.
This response may make one more insulin-resistant (more to come on that topic in a future article).
Caffeine blocks the production of adenosine. Adenosine is the amino acid in adenosine triphosphate. This protein is a crucial part of providing energy at the cellular level. Adenosine is also critical for insulin production by the pancreas and changes how cells respond to insulin.
Caffeine can prevent one from getting optimum sleep. This could manifest as insomnia (trouble falling or staying asleep) or poor sleep quality (restlessness, frequent nighttime awakenings, etc). Being sleep-deprived also makes one more insulin-resistant.
Jitters: [1]
Caffeine on an empty stomach is quickly absorbed and can lead to “jitters” (shakiness, irritability, overall “feeling off”). [1]
Finally, caffeine on an empty stomach does not necessarily cause adverse health effects. However, it is good to be mindful of how you respond to caffeine. This is even more important when you haven’t yet eaten breakfast.
Action step: don’t drink coffee on an empty stomach or switch out your morning coffee for another beverage alternative (lower caffeine- green tea, matcha; no caffeine- herbal tea, dandelion tea/”coffee”).
References:
Coffee on an empty stomach - what does it do to you [Internet]. [cited 2024 Jun 24]. Available from: https://www.coasttocoastcoffee.ca/coffee-on-an-empty-stomach#:~:text=Your%20Blood%20Sugar%20Could%20Spike&text=If%20coffee%20is%20the%20first,disease%20and%20diabetes%2C%20most%20commonly.
EatingWell [Internet]. [cited 2024 Jun 24]. 6 things that make your acid reflux worse. Available from: https://www.eatingwell.com/article/8041372/what-makes-acid-reflux-worse/
Drinking coffee to maximize benefits [Internet]. [cited 2024 Jun 24]. Available from: https://www.thorne.com/take-5-daily/article/why-you-should-reconsider-that-morning-cup-of-coffee
How caffeine impacts your adrenal glands: combat exhaustion and stress | regeneration health [Internet]. 2024 [cited 2024 Jun 24]. Available from: https://www.regenerationhealthutah.com/caffeine-adrenal-glands/
Baptist Health [Internet]. [cited 2024 Jun 24]. Caffeine and diabetes. Available from: https://www.baptisthealth.com/blog/recipes/caffeine-and-diabetes
Caffeine’s effects on the body
