Coffee and caffeine: what you need to know

By Maude Bélanger Dt. P.

How long do you feel the effects of caffeine?

Caffeine is a stimulant that acts quickly on the central nervous system, an effect well-documented by organizations like Health Canada and the Mayo Clinic. After consuming coffee, its effects generally begin to be felt between 15 and 45 minutes, peaking around an hour. This is when the increase in alertness, concentration, and energy is most clearly felt.

However, the effect of caffeine doesn't disappear as quickly as one might think. According to the European Food Safety Authority (EFSA), the average half-life of caffeine is between 5 and 7 hours in adults. This means that half of the consumed caffeine is still active in the body after this period. Thus, a coffee drunk in the mid-afternoon can still influence wakefulness in the evening.

Sensitivity varies greatly from person to person. Age, stress, sleep quality, genetics, and habitual consumption all play a role. For some people, a small amount of caffeine late in the day is enough to disturb falling asleep or sleep quality. For this reason, it is often recommended to avoid coffee after 1 p.m. or 2 p.m., especially if sleep is fragile, a recommendation also supported by the National Sleep Foundation and the Institut national du sommeil et de la vigilance.

In this context, decaffeinated coffee represents an excellent alternative to continue enjoying the taste and ritual of coffee without the stimulating effects of caffeine, particularly in the afternoon or evening.

How many coffees per day… and at what time?

For healthy adults, a daily intake of up to 400 mg of caffeine is generally considered safe, according to guidelines from Health Canada and EFSA. This corresponds, depending on the preparation, to about three or four standard filter coffees. That said, this amount remains an average and is not a universal rule.

The important thing is not only the total quantity, but also the timing of consumption. Drinking coffee early in the morning and in the early afternoon allows you to enjoy its stimulating effects without harming sleep. Conversely, consuming several coffees close together or late in the day increases the risk of nervousness, palpitations, digestive problems, and difficulty falling asleep.

Alternating between regular and decaffeinated coffee throughout the day can be an interesting strategy to reduce total caffeine intake while maintaining the pleasure associated with coffee. It is also essential to remember that caffeine does not only come from coffee. Tea, energy drinks, chocolate, and certain supplements can contribute significantly to daily intake.

Current trends around coffee

Over the years, coffee has evolved far beyond its role as a simple energy drink. Consumers are increasingly interested in the quality, origin, and overall experience associated with each cup.

Specialty coffee is gaining popularity, thanks to better bean traceability, the valorization of terroirs, and more precise roasting. Gentle extraction methods, such as manual filter, Chemex, or AeroPress, reveal more subtle and nuanced aromas.

At the same time, there is a decrease in added sugar. More and more people are looking to appreciate coffee for its natural flavors. This trend is accompanied by growing interest in so-called functional coffee.

Finally, decaffeinated coffee is experiencing a resurgence of interest. Modern, gentler processes allow caffeine to be removed while preserving the taste and aromatic richness. This evolution now allows coffee lovers, even the most demanding, to find decaffeinated options that meet their expectations, both in terms of taste and experience.

How to flavor your coffee without sugar or sweetener

It is entirely possible to enjoy flavorful coffee without adding sugar or sweetener. Natural flavoring enhances the taste while respecting the bean's flavors.

Spices like cinnamon, nutmeg, or cardamom can be added directly to ground coffee or in the cup to enhance aromas without added sugar. A few drops of natural vanilla extract provide a subtle sweetness, while pure cocoa gives an interesting chocolate note both gustatorily and nutritionally. These principles also apply very well to cold drinks. For example, an iced coffee can be transformed into a more supportive option by adding protein, as suggested by this protein iced coffee recipe developed by a nutritionist, ideal for combining pleasure, freshness, and nutritional balance.

These techniques apply equally well to decaffeinated coffee, which today offers an aromatic base rich enough to be customized according to preferences.

Coffee in daily life: pleasure and balance

In an approach focused on balance and health, coffee can easily integrate into the routine, whether caffeinated or decaffeinated. Focusing on bean quality, varying coffee types, and adapting consumption to personal rhythm are key strategies for maximizing pleasure.

Well-roasted coffee, like those offered by Brûleries Faro, is often enough on its own and also lends itself to simple variations, hot or cold, ideal for reducing caffeine intake at the end of the day while preserving the pleasure of the ritual.

Understanding the effect of caffeine, adapting consumption to one's needs, and choosing quality coffees allows one to fully enjoy coffee, without excess. Whether through their regular or decaffeinated coffees, Brûleries Faro offers options that meet the needs of all coffee lovers.

To go further and adapt your coffee consumption to your reality, your sleep, and your overall health, it may be relevant to discuss it with a nutritionist. Make an appointment now to get personalized advice and fully enjoy your coffee, consciously.

Sources and references

The information presented in this article is based on recognized data in nutrition and health sciences, notably:

Health Canada. Caffeine in Food. Government of Canada.
https://www.canada.ca/fr/sante-canada/services/aliments-nutrition/salubrite-aliments/cafeine-aliments.html

European Food Safety Authority (EFSA). Scientific Opinion on the Safety of Caffeine. EFSA Journal, 2015.
https://www.efsa.europa.eu/en/efsajournal/pub/4102

Mayo Clinic. Caffeine: How much is too much?
https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/caffeine/art-20049372

National Sleep Foundation. Caffeine and Sleep.
https://www.thensf.org/how-caffeine-affects-sleep/

Institut national du sommeil et de la vigilance (INSV). Sleep and nutrition.
https://institut-sommeil-vigilance.org/sommeil-et-alimentation/

Institut national du sommeil et de la vigilance (INSV). Recommendations for good sleep.
https://institut-sommeil-vigilance.org/recommandations-pour-un-bon-sommeil/

Specialty Coffee Association (SCA). Brewing and Extraction Fundamentals.
https://sca.coffee/research