Coffee
Overview
Coffee provides caffeine, a adenosine-receptor antagonist that increases striatal dopamine D2/D3 receptor availability and acute alertness [1]. Coffee polyphenols contribute to dietary flavonoid intake [2].
Within the BRAIN Diet framework, coffee is a polyphenol beverage used morning-to-midday; caffeine timing affects sleep — stop ~8 hours before bed if sensitive [1]. Avoid taking with iron-rich plant meals if optimising non-heme iron absorption.
Key Nutritional Highlights
- Caffeine modulates dopamine receptor availability and alertness [1].
- Chlorogenic-acid polyphenols add flavonoid intake [2].
- Timing matters for sleep; individual caffeine metabolism varies.
- Unsweetened brews only; polyphenol–iron absorption competition with meals.
Food Context
Preparation
- Stop 8+ hours before bed (variable half-life)
- Can stimulate dopamine but may cause fatigue rebound
- Space ≥1 hour from iron-rich meals or add lemon
- Strategic, sparing use may be most effective for ADHD
Recipes
Nutrient Tables (per 100 g)
Core nutrients
| Nutrient | Amount per 100 g | % RDA per 100 g |
|---|---|---|
| Energy | 62 kcal | — |
| Protein | 2.1 g | — |
| Total fat | 1.4 g | — |
| Saturated fat | 0.2 g | — |
| Carbohydrates | 10.3 g | — |
| Fibre | 0 g | — |
Key micronutrients
| Nutrient | Amount per 100 g | % RDA per 100 g |
|---|---|---|
| Iron | 0 mg | 0% |
| Zinc | 0.4 mg | 3.4% |
| Magnesium | 0 mg | 0% |
| Selenium | 0 µg | 0% |
| Calcium | 123 mg | 12.3% |
| Potassium | 132 mg | 3.9% |
| Folate | 7 µg | 1.8% |
| Vitamin B12 | 0.4 µg | 15.4% |
Substances
Substances in this food: editorial (Overview / literature) plus analytical (nutrition table).
5 substances in this food
Zinc
Cofactor in neurotransmission and antioxidant enzymes; dopamine modulation
Calcium
Bone health; neurotransmission; interacts with vitamin D and K2
Potassium
Electrolyte for nerve transmission, muscle function, and blood pressure regulation
Vitamin B9 (Folate; 5-MTHF)
One-carbon metabolism; methylation; homocysteine recycling
Vitamin B12 (Cobalamin)
Methylation; myelin; mitochondrial odd-chain FA metabolism
References
[1] Caffeine modulates dopamine receptor availability and alertness. Volkow & Wang 2015. Caffeine increases striatal dopamine D2/D3 receptor availability in the human brain
[2] Chlorogenic-acid polyphenols add flavonoid intake. Neshatdoust & Saunders 2016. High-flavonoid intake induces cognitive improvements linked to changes in serum brain-derived neurotrophic factor: Two randomised, controlled trials