Coffee is one of the most popular drinks worldwide. It contains caffeine, which stimulates the central nervous system, helping you feel more alert. The effects usually peak within an hour of drinking it and can last up to 4-6 hours.

Coffee also contains healthy compounds like antioxidants and fatty acids that can help reduce inflammation in your body.

Whether coffee increases or decreases inflammation may depend on factors like genetics, how much you drink, and what you add to it.

Coffee has over 1,000 chemical compounds. Caffeine, cafestol, chlorogenic acids, and kahweol are among those best known for their anti-inflammatory properties.

However, research shows that coffee may affect people differently. It might help reduce inflammation for some, while it could worsen or not affect others.

A large meta-analysis found that coffee consumption is linked to lower levels of C-reactive protein (CRP), a marker of chronic inflammation. People who drank more coffee—especially over 2.5 cups daily—had lower CRP levels than non-coffee drinkers. The effect was slightly stronger in women, but the difference wasn’t enough to be considered significant.

Another study found that consuming coffee or caffeine significantly decreased inflammation in some people. The opposite effect was seen in others, who experienced increased inflammation.

While research is limited, factors like genetics, additives, and how much you drink can cause higher levels of inflammation for some people.

Genetics

Genetics may affect whether coffee causes inflammation. CYP1A2 is an enzyme in your liver that controls how fast your body breaks down caffeine. One variant of the gene, often called the “fast” variant, causes the liver to metabolize caffeine quickly, while the “slow” variant results in slower caffeine metabolism.

People who quickly metabolize coffee may have a high caffeine tolerance, while people who slowly metabolize it are typically more sensitive to caffeine. Slow metabolizers are more likely to experience anxiety or a jittery feeling when drinking regular coffee.

Slow metabolizers may also be more prone to inflammation and disturbed sleep, though the evidence isn’t conclusive.

Additives

Coffee additives like full-fat cream and sugar may reduce coffee’s health benefits when consumed in excess.

A 12-ounce cafe mocha contains around 290 calories and 21 grams of added sugar. The Dietary Guidelines for Americans recommend that adults limit added sugars to less than 10% of their total calorie intake. This means limiting your added sugar intake to 12 teaspoons (50 grams) daily for a 2,000-calorie diet.

Added sugar also triggers the release of inflammatory cytokines. Over time, this can cause chronic inflammation, which may damage tissues and increase the risk of certain types of cancer, diabetes, heart disease, and other chronic illnesses.

Artificial sweeteners commonly added to coffee, including sucralose and aspartame, may also contribute to inflammation.

Most studies showing coffee’s potential anti-inflammatory benefits have focused on plain black coffee. However, one older study did find that coffee still offers health benefits even with cream and sugar.

Until more research is done, it’s safe to limit the amount of cream and sugar in coffee.

For most healthy adults, the United States Food and Drug Administration (FDA) recommends up to 400 milligrams of caffeine daily, about two or three 12-ounce cups of coffee. This can vary depending on how quickly your body metabolizes caffeine.

Consuming more than 200 milligrams of caffeine per day could trigger migraines and increase the risk of chronic daily headaches in some people.

High doses of caffeine (over 400 milligrams) may also increase your risk of high blood pressure, which can lead to inflammation. That said, moderate caffeine consumption (1-3 cups of coffee daily) has been linked to a lower risk of high blood pressure.

Too much coffee can also lead to side effects like jitteriness, anxiety, and trouble sleeping. Sleep deprivation has also been linked to chronic inflammation.

Drinking coffee in moderation won’t cause inflammation for most people. However, if you notice that you feel worse after drinking coffee or think your symptoms may be linked to coffee-related inflammation, cutting back may be a good idea.

Symptoms of chronic inflammation include:

• Joint pain
• Fatigue
• Depression or anxiety
• Frequent infections
• Trouble sleeping
• Digestive issues, including acid reflux, constipation, or diarrhea
• Weight loss or gain

Green tea is a good coffee alternative. It has less caffeine and contains anti-inflammatory compounds.

Swapping regular coffee for decaf can also provide anti-inflammatory compounds without the effects of caffeine. Decaffeinated coffee still contains beneficial compounds like cafestol, chlorogenic acids, kahweol, and polyphenols—without caffeine.

How To Make Your Coffee Anti-Inflammatory

Ways to increase the anti-inflammatory benefits of your morning coffee include:

• Swap full-fat creamer for unsweetened almond milk or low-fat dairy milk
• Try a dash of cinnamon or cocoa for extra flavor and anti-inflammatory compounds
• Choose a natural sweetener like stevia or monk fruit instead of artificial sweeteners
• Avoid regular coffee after 2 p.m., especially if you’re sensitive to caffeine

Most research suggests that drinking coffee in moderation can help reduce inflammation, which might protect against diseases like diabetes, heart disease, and some cancers.

However, people who are sensitive to caffeine, drink coffee with large amounts of added sugar and/or heavy cream, or drink more than a couple of cups per day may be more likely to experience inflammation from coffee.