Caffeine is the world’s most consumed psychoactive substance, and research shows that 90% of North Americans consume some form of caffeine daily.1 With that, depression is one of the most common mental illnesses, impacting approximately 5% of all adults.2 Caffeine is a stimulant that may also yield some antidepressant effects.
What Is the Link Between Caffeine & Depression?
About one-third of adults in the U.S. will experience depression at some point. While there are many evidence-based treatments for depression, researchers have begun examining the relationship between caffeine and mental health. One recent study examining 3,263 adults found a negative association between depression symptoms and up to 90 mg of caffeine daily. Statistical differences were not found at higher amounts.3
A meta-analysis reviewing 80,173 participants found that drinking 1-4 cups of coffee each day decreased the risk of suicidal ideation in women (but not men). However, this protective effect diminished after four cups.4 Like all research, it is important to consider that many variables, including age, mental health status, and other treatment methods, may impact this relationship.
Does Caffeine Have Benefits for Depression?
Many look forward to waking up with a warm cup of coffee each morning. This pleasure may speak to some of the inherent protective benefits for people with depression. Low and moderate doses of caffeine are associated with increased energy, concentration, and alertness, all of which can be important in counteracting or reducing depressive symptoms.
Possible benefits of caffeine on depression include:
- More energy: Many people with depression experience fatigue or sleep problems, and the energy provided by caffeine can help them feel more alert during the day.
- Stimulates dopamine: Caffeine stimulates dopamine, the neurotransmitter associated with pleasure, motivation, and learning.
- Promotes gut health: Caffeine may improve the gut microbiome and mental health.5
- Accessible and safe: Unlike other drugs, caffeine is relatively inexpensive, free, and legal. Although it can be dangerous in high quantities, most experts agree that low-to-moderate consumption is safe.
- Associated with social connectivity: Many people bond over coffee (at work, at home, or out with friends), and having this social attachment to caffeine may also help improve depression symptoms.
What Are Caffeine’s Effects on the Brain?
Caffeine stimulates activity in the brain and nervous system. It enhances the circulation of essential chemicals, including adrenaline and cortisol. Caffeine also quickly releases feel-good hormones, including dopamine, serotonin, norepinephrine, and GABA, all of which can help with depressive symptoms. That said, caffeine is quickly absorbed in the body, with 99% of it being absorbed within just 45 minutes of ingestion.6
Can Caffeine Treat Depression?
Although caffeine may have mild antidepressant effects, it is not considered a treatment approach. Depression is a multifaceted mental health issue with varying symptoms that can ebb and flow over time. That said, if caffeine helps you feel better during the day, research shows it may be part of a healthy lifestyle.
Possible Negative Effects Of Caffeine On Depression
All drugs, including caffeine, have potential side effects. It’s important to be aware of the implications caffeine can have on one’s mental health. Coffee may exacerbate certain symptoms, such as headaches, insomnia or sleep problems, appetite issues, and irritability. These symptoms are more likely to occur when caffeine is consumed in excess, such as with caffeine addiction, or during caffeine withdrawal.
Possible negative effects of caffeine on depression include:
- Increased anxiety: Caffeine use has been linked with specific disorders, including anxiety disorders. People with comorbid anxiety and depression may experience caffeine-induced anxiety.7
- Sleep problems: Caffeine promotes wakefulness, but drinking too much or drinking too close to bedtime may interrupt sleep cycles and issues falling asleep.
- Not considered safe for children or adolescents: Many young people drink soda, energy drinks, or coffee. However, caffeine may be associated with behavioral disturbances and other adverse symptoms.7
- Dependency: It’s easy to become dependent on caffeine. People may feel irritable, experience fatigue, or have headaches if they do not have access to it.
Are Some Forms of Caffeine Better or Worse?
Caffeine is in coffee, tea, soda, energy drinks, chocolate, and caffeine supplements. In all of these items, it’s important to consider the recommended amount of caffeine intake. The FDA says 400 mg (about 4 cups of brewed coffee) is unlikely to cause harm. If someone wants to avoid added sugars or other certain ingredients, be sure to look at a nutrition label.
Food & Drinks to Avoid With Depression
It’s unlikely that eating one certain food causes or even exacerbates depression. However, nutrition can have an influential role in emotional well-being. Some people find that particular foods or drinks coincide with lower energy, fatigue, or sluggishness. Conversely, eating a consistent diet of diverse foods may promote better mental health.
Food and drinks that people with a high risk of depression should avoid include:
- Alcohol: Alcohol is a depressant, and drinking while depressed can aggravate your symptoms.
- Excessive processed foods: Processed foods may lack essential nutrients. If that’s the case, they can cause energy spikes and crashes that deplete people from having energy throughout the day.
- Refined sugar: Sugar can also cause bursts of energy followed by quick crashes. People may crave sweets when depressed, and the dopamine release can make it challenging to prevent overeating.
- Artificial sweeteners: Some research shows a potential relationship between artificial sweeteners and depression.8 It may be best to consider avoiding or reducing these ingredients to see if it has a noticeable effect.
Lifestyle Changes That Can Help Depression
Positive lifestyle changes can certainly improve depression symptoms. Many people find that having a healthy support system, practicing self-care, engaging in meaningful hobbies, and managing their depressive triggers help strengthen their mental health. It’s also equally important to practice self-compassion and self-kindness during difficult moments. Try to treat yourself as you would treat a good friend.
In addition, focusing on your physical health can also improve your mood. For example, exercising regularly, adhering to a consistent sleep schedule, taking medication as prescribed, and eating certain nutritious foods can help depression. If you feel overwhelmed with how to start, remember that beginning with small steps can make a big difference.
When to Seek Professional Support for Depression
Untreated depression can worsen progressively. Significant life events may also amplify depressive symptoms and make feeling optimistic about the present and future challenging. If you’re struggling, you’re not alone. Reaching out for help may be one of the best choices for mental health recovery.
Working with a therapist specializing in depression can help you feel better. You will work together to develop a treatment plan that best suits your individual goals. You can look through an online therapy platform or our online therapist directory to get started. In addition, if you’re interested in pursuing medication, there are numerous online psychiatrist options available to advise you on the best options.
In My Experience
Living with depression is challenging, but the right treatment and lifestyle changes can make you feel more empowered. It is possible to live a meaningful life despite your mental health issues, and it’s also possible to learn how to take care of yourself in a way that feels sustainable. If you’re struggling with depression, consider reaching out for support today. You don’t deserve to suffer alone.
Caffeine & Depression Infographics
