Coffee is a favorite morning beverage for millions of people around the world. It’s best known for its caffeine content, which helps boost alertness and energy. The stimulating effects of caffeine usually peak within an hour and can last for several hours afterward.

In addition to caffeine, coffee contains compounds like antioxidants and certain fatty acids that may offer anti-inflammatory benefits. But for some individuals, coffee could also contribute to inflammation. Here's what to know.

How Coffee Might Influence Inflammation

Coffee contains over 1,000 chemical compounds, including caffeine, chlorogenic acids, cafestol, and kahweol. These are recognized for their potential to reduce inflammation in the body. However, research shows the impact of coffee may vary depending on individual differences such as genetics, overall consumption, and added ingredients.

A large review of studies found that people who drink more than 2.5 cups of coffee per day tend to have lower levels of C-reactive protein (CRP), a marker of inflammation. That said, not everyone responds the same way. In some cases, coffee intake was linked to a rise in inflammation, suggesting that the effects are not universal.

The Role of Genetics

One key factor that influences how your body responds to coffee is your genetics. Specifically, the CYP1A2 gene determines how quickly your liver processes caffeine. People with the "fast" variant break caffeine down more efficiently, while those with the "slow" variant process it more slowly.

Individuals who metabolize caffeine slowly may be more sensitive to its effects, including increased anxiety or difficulty sleeping. This sensitivity could potentially contribute to inflammation in some cases, though more research is needed.

Additives Can Alter Coffee’s Health Effects

The health benefits of coffee can be affected by what you add to it. Ingredients like heavy cream, sugar, and flavored syrups may contribute to inflammation. For example, sugar has been shown to trigger the release of inflammatory compounds called cytokines.

A typical café-style mocha can contain over 20 grams of added sugar, and regularly consuming this amount may promote chronic inflammation over time. Even artificial sweeteners such as sucralose and aspartame have been linked to possible inflammatory effects, although the evidence is still evolving.

On the other hand, one study did find that coffee with cream and sugar still had some health benefits, though these were less significant than plain black coffee.

How Much Coffee Is Too Much?

The FDA considers up to 400 milligrams of caffeine per day to be safe for most adults—roughly two to three standard cups of coffee. However, some individuals may experience side effects like migraines, high blood pressure, or sleep disturbances at lower doses.

Moderate coffee intake has been associated with a lower risk of high blood pressure, but drinking too much may have the opposite effect. Inadequate sleep caused by caffeine late in the day could also contribute to low-grade inflammation.

Can You Still Enjoy Coffee Without Causing Inflammation?

For most people, coffee consumed in moderation does not lead to inflammation. However, if you notice symptoms like fatigue, joint pain, or digestive issues after drinking coffee, you might benefit from reducing your intake.

People who are concerned about inflammation but still enjoy coffee may consider switching to decaf or replacing some cups with anti-inflammatory options like green tea. Decaffeinated coffee still provides beneficial compounds without the effects of caffeine.

Ways to Make Coffee More Anti-Inflammatory

You can adjust how you prepare your coffee to support better health outcomes:

  • Use plant-based or low-fat milk instead of full-fat cream

  • Avoid excess sugar and try natural sweeteners like stevia or monk fruit

  • Add anti-inflammatory ingredients like cinnamon or cocoa powder

  • Avoid drinking coffee late in the day, especially if you are caffeine-sensitive

A Quick Summary

Most studies suggest that moderate coffee consumption may offer anti-inflammatory benefits. For many people, drinking one to three cups of plain coffee per day may even protect against certain chronic conditions.

However, factors like excessive sugar, heavy cream, genetic caffeine sensitivity, and high intake can potentially contribute to inflammation. Adjusting your coffee habits can help you continue enjoying your morning brew while supporting your overall health.