I'm A Nutritional Psychiatrist & This Is How I Make My Coffee For Brain Health

I often tell people to eat the rainbow. And in many cases, this directive also includes coffee. Here are a few reasons I consider coffee a brain-boosting beverage and an overview of how I prepare my morning cup for maximum health benefits:

This may be one of the mechanisms underlying coffee's protective effects on the brain through the aging process.

Results of a 2021 study published in PLoS One, a major medical journal, suggests that not only is moderate coffee intake linked with reduced stroke and dementia risk5, but it may also lessen the risk of dementia even after experiencing a stroke.

From the standpoint of psychiatric health, coffee also proves to be a powerful food: Intake of a few cups a day is linked with a significantly lowered risk of depression6 and suicide7. Though mechanisms are yet to be elucidated (and I'm not suggesting a cup of coffee will prevent suicide), for those who do enjoy coffee, it may serve as an important part of a plan for better mental well-being.

In individuals with ADHD8, the brain reabsorbs neurotransmitters prematurely, which impacts attention and hyperactivity. Stimulant medications for ADHD work to increase the amount of the neurotransmitter dopamine in the brain by slowing down its reabsorption, thus promoting increased focus. Consuming stimulating substances like caffeine can also have similar effects on those struggling with ADHD.

Finally, some research 9has found that increased coffee consumption is associated with a lowered risk of developing Type 2 diabetes. 

I always recommend that people tune into their innate body intelligence—it's one of the pillars of nutritional psychiatry. And while coffee is largely good for the brain, it can negatively affect some people. So you need to be realistic about the right amount of caffeine for you to consume or whether you should consume it at all.

When preparing coffee, I use unsweetened plant-based or grass-fed whole milks rather than sugary, refined creamers. I also avoid added processed ingredients that inflame the gut and brain, disrupt the gut microbiome, and eventually negatively impact our mental health.

Starting the day with a brain-healthy ritual can help promote both brain fitness and a feeling of purpose. My own daily meditation includes a mood-boosting golden milk recipe that can be adapted into a turmeric-espresso latte with a single espresso shot.

I developed this special recipe with my grandma (to whom my first book is dedicated), so sipping it in the morning has a special meaning for me for that reason. You may choose to enjoy your cup while catching up on the news, listening to an educational podcast, taking your pet for a walk to your local coffee shop, or simply spending uninterrupted time with a loved one before the day begins. 

While some people do not respond well to coffee, many of us can enjoy the brew knowing that it's supporting our mood, cognition, and overall brain health. However, I recommend avoiding processed ingredients and added sugars in your morning cup so you can start your day ready for success.