Coffee and aging: when a regular cup becomes too strong

Coffee, which many consider a daily source of energy, can cause unpleasant sensations. Some people note that even one cup a day can cause anxiety, nervousness, and stomach discomfort. Experts explain that caffeine sensitivity can change with age, depend on genetics, hormonal changes, medications, or lifestyle. This is according to writes The Independent.

The strength of the drink also matters – ground coffee is usually stronger than instant. As Emily English, nutritionist and author of the bestsellers So Good and Live to Eat, notes, "the same coffee can be fine for one person and too stimulating for another."

Caffeine is rapidly absorbed by the body and reaches peak levels in the blood within 30–60 minutes. Its half-life in healthy people is usually between three and seven hours, but can last longer – up to 9.5 hours. This indicator is affected by age, genetics, liver condition, medications, and hormonal background. That is why coffee consumed late in the day can disrupt sleep.

A University of Bath study showed that after a night of poor sleep, coffee can affect blood sugar levels and metabolism. Age is not a key factor, but in some people, a mutation in the genes responsible for caffeine metabolism can prolong its effects.

According to lead researcher Harry Smith, the enzyme CYP1A2 determines whether a person is a "fast" or "slow" metabolizer. This difference explains why some people can drink several cups of coffee without consequences, while others can only have one.

In addition, experts note that with age, the body becomes more sensitive to caffeine. According to nutritionist Nicola Ludlam-Reyn, metabolism gradually slows down, and liver enzymes responsible for breaking down caffeine – particularly CYP1A2 – work less efficiently. As a result, caffeine stays in the body longer. This can enhance the effect of a usual dose of the drink and cause symptoms such as anxiety, irritability, sleep problems, or a feeling of excessive excitement, explain UCLA Health specialists.

Studies show that in people aged 65–70, caffeine metabolism takes a third longer than in younger people. At the same time, as Professor James A. Betts from the University of Bath emphasizes, increased sensitivity can manifest itself earlier, as the aging process is individual.

The body can react differently depending on the rate of aging of individual systems and overall health. According to nutritionist Nicola Ludlam-Reyn, many people notice increased sensitivity after the age of forty. Hormonal fluctuations play an important role: estrogen can slow down caffeine metabolism, so during perimenopause or when taking oral contraceptives, it can remain in the body longer. This increases the risk of side effects such as anxiety, heart palpitations, or sleep problems.

At the same time, experts emphasize that it is almost impossible to restore sensitivity to the previous level. It is mostly determined by genetics, age, and hormonal changes.

However, symptoms can be reduced by gradually decreasing overall intake, spacing out caffeine doses, and avoiding it in the afternoon. Staying hydrated, eating regularly, and getting enough sleep remain important.

For those not ready to give up the drink entirely, alternatives are available: switching to decaffeinated coffee or "half-caf" (a blend of regular and decaffeinated). It's also helpful to start the day with a protein- and fiber-rich breakfast and drink a glass of water before the first cup to stabilize blood sugar levels and avoid sudden fluctuations in well-being.

Experts say that changing habits can be difficult, but gradually adjusting your diet and routine can help reduce the risk of anxiety, sleep problems, and other unwanted symptoms.