Is Drinking Coffee Bad For Me?

Is Drinking Coffee Bad For Me?

by | May 27, 2025 | Koru Nutrition Blog

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Legend has it that coffee was discovered around 850 A.D. in Ethiopia by a goat herder who observed that their animals were unusually lively after eating bright-red berries. Inside those berries were the coffee beans that later went on a global journey. Now, with more than 400 billion cups consumed every year, coffee is the world’s most popular beverage. 

There has been a lot of research on the health benefits of coffee such as improved attention, focus, energy, motivation and neuroprotective effects.

But like all things – it is best to consume in moderation as drinking coffee or to much coffee might not be the best thing for you. Just like coffee has a ton of health benefits it also has some side effects that can be problematic for some people. You may want to make a self assessment to see if your coffee drinking could be impacting your health issues. Let’s have a look at some of the issues with drinking coffee or too much of it.

1. Increased Blood Pressure and Heart Rate 

Caffeine is a central nervous system stimulant, so high or even regular consumption of caffeine may create anxiety, restlessness, irritability, insomnia. In fact, caffeine-induced anxiety disorder is one of four caffeine-related syndromes listed in the Diagnostic and Statistical Manual of Mental Disorders (DSM), which is published by the American Psychiatric Association.

Extremely high daily intakes of 1,000 mg or more per day have been reported to cause nervousness, jitteriness and similar symptoms in most people, whereas even a moderate intake may lead to similar effects in caffeine-sensitive individuals.

Studies have found that higher caffeine intake appears to increase the amount of time it takes to fall asleep. It may also decrease total sleeping time. Coffee contains theophylline, which is known to disturb normal sleep patterns. Caffeine intake even six hours before bedtime has been shown to significantly disrupt sleep. (1)

2. Increased Blood Pressure and Heart Rate

Regular consumption of caffeine may create cardiac sensitivity – abnormal heart beats, tachycardia and palpitations, increased blood pressure and hypertension, especially in those that have atherosclerosis and heart disease. Although moderate coffee consumption is generally considered safe for heart health, acute ingestion can lead to short-term increases in blood pressure and heart rate, particularly in non-habitual drinkers or those with hypertension. (2)

3. Potential for Dependence and Withdrawal

Caffeine dependence is well-documented. Withdrawal symptoms—such as headaches, fatigue, irritability and even constipation —can occur in regular consumers who abruptly stop intake. Skipping or giving up coffee a person can expect to potentially feel worse before feeling better. (3)

4. Gastrointestinal Distress: 

Coffee contains chlorogenic acid and N-alkanoyl-5-hydroxytryptamide, which have been shown to increase stomach acid production. Increase in gastric acid secretion may exacerbate symptoms of acid reflux or gastroesophageal reflux disease (GERD). (4). A study found that coffee beans that were roasted longer and at higher temperatures were less acidic, which means darker roasts tend to be less acidic than lighter roasts and switching to cold-brewed coffee is less acidic than hot coffee.

5. Bone Health Concerns

High coffee consumption has been associated with decreased bone mineral density in some studies, potentially increasing the risk of fractures in susceptible populations, especially in those with low calcium intake. (5) One study found a higher rate of bone loss in postmenopausal elderly women with caffeine intakes >300 mg/d than in those with intakes ≤300 mg/d. (6,7)

6. Loss of Nutrients

While coffee itself contains small amounts of essential nutrients like magnesium, potassium, and niacin, its effect on the absorption or excretion of other nutrients is of more concern. It can increase the excretion of the minerals calcium, magnesium, potassium, sodium, phosphate and zinc; and vitamins including B vitamins – particularly thiamin, and vitamin C. It may also reduce absorption of iron and calcium (especially when caffeine is consumed around mealtimes).

Coffee, especially when consumed with or shortly after meals, inhibits the absorption of non-heme iron (from plant sources), primarily due to its polyphenol content. (8) Some studies have suggested increased urinary excretion of magnesium and zinc with high caffeine intake, although evidence is less consistent. (9)

7. Caffeine Addiction

Studies suggest that although caffeine triggers certain brain chemicals similarly to the way cocaine and amphetamines do, it does not cause classic addiction the way these drugs do. (14) However, it may lead to psychological or physical dependency, especially at high dosages.

Even though caffeine does not seem to cause true addiction, if a person regularly drinks a lot of coffee or other caffeinated beverages, there’s a very good chance they may become dependent on its effects and as such when they miss there morning cup of joe those withdrawal symptoms (as mentioned earlier) kicks in.

8. Increased Urination 

Increased urination is a common side effect of high caffeine intake due to the compound’s stimulatory effects on the bladder. Some people may notice that they need to urinate frequently when they drink more coffee or tea than usual.

As a chemical, caffeine increases production of urine, which means caffeine is a diuretic. But the Mayo clinic reports that most research suggests that the fluid (which is made up of more than 95% water) in caffeinated drinks balances the diuretic effect of typical caffeine level. So its diuretic effects are often too low to dehydrate you on its own. High doses of caffeine taken all at once may increase the amount of urine the body makes. This is more likely if you aren’t used to caffeine.

How Much Coffee Should I Drink?

The Food and Drug Administration (FDA) has stated that healthy adults should only consume about 3 to 5 cups (up to 400 milligrams) daily to avoid potentially dangerous or adverse side effects. It is also best to consume coffee away from food to avoid interference with digestion and nutrient absorption.

For special populations such as pregnant individuals: ≤200 mg/day is advised to reduce risk of miscarriage and low birth weight. (10)

Several individual factors influence how caffeine is processed, and thus what is considered a “safe” or tolerable dose such as genetics, (people with the liver enzyme CYP1A2 responsible for metabolizing caffeine are more susceptible to caffeine’s negative cardiovascular effects, such as hypertension or heart attack risk) (11); Age (older adults metabolize caffeine more slowly due to reduced liver enzyme activity); Sex (women metabolize caffeine more quickly when taking oral contraceptives or during pregnancy due to hormonal influences on liver enzymes) (12); Smoking increases caffeine clearance by up to 50% and Medications, including certain antibiotics and antidepressants, can either increase or reduce caffeine metabolism. (13)

Conclusion

Coffee is a complex beverage with both health-promoting and also potentially detrimental side effects. The key lies in moderation—generally considered to be 3–5 cups per day for most healthy adults or up to 400mg of caffeine. Individual tolerance, underlying medical conditions, and lifestyle factors may determine if coffee should be reduced or eliminated. To get the benefits of caffeine without undesirable effects, consider conducting an honest assessment of your sleep, energy levels, headaches, digestion and other factors that might be impacted by caffeine, and reduce your intake if needed.

References

  1. Drake, C., et al. (2013). Caffeine effects on sleep taken 0, 3, or 6 hours before going to bed. Journal of Clinical Sleep Medicine, 9(11), 1195–1200. https://doi.org/10.5664/jcsm.3170
  2. Mesas, A. E., et al. (2011). The effect of coffee on blood pressure and cardiovascular disease in hypertensive individuals: a systematic review and meta-analysis. American Journal of Clinical Nutrition, 94(4), 1113–1126. https://doi.org/10.3945/ajcn.111.016667
  3. Juliano, L. M., & Griffiths, R. R. (2004). A critical review of caffeine withdrawal: empirical validation of symptoms and signs, incidence, severity, and associated features. Psychopharmacology, 176(1), 1–29. https://doi.org/10.1007/s00213-004-2000-x
  4. Zhang, M., et al. (2013). Dietary habits and the risk of gastroesophageal reflux disease: a comparative study. Scandinavian Journal of Gastroenterology, 48(9), 936–941. https://doi.org/10.3109/00365521.2013.816130
  5. Hallström, H., et al. (2006). Long-term coffee consumption in relation to fracture risk and bone mineral density in women. American Journal of Epidemiology, 165(8), 901–908. https://doi.org/10.1093/aje/kwk058
  6. Rapuri, Prema B. et al. 2001. “Caffeine intake increases the rate of bone loss in elderly women and interacts with vitamin D receptor genotypes,” Am J Clin Nutr (November). http://ajcn.nutrition.org/content/74/5/694.full (accessed May 29, 2015)
  7. Heaney, R. P. (2002). Effects of caffeine on bone and the calcium economy. Food and Chemical Toxicology, 40(9), 1263–1270. https://doi.org/10.1016/S0278-6915(02)00094-7
  8. Morck, T. A., Lynch, S. R., & Cook, J. D. (1983). Inhibition of food iron absorption by coffee. American Journal of Clinical Nutrition, 37(3), 416–420. https://doi.org/10.1093/ajcn/37.3.416
  9. Nehlig, A. (2016). Effects of coffee/caffeine on brain health and disease: What should I tell my patients? Practical Neurology, 16(2), 89–95. https://doi.org/10.1136/practneurol-2015-001162
  10. American College of Obstetricians and Gynecologists (ACOG). (2010). Moderate caffeine consumption during pregnancy. Committee Opinion No. 462. https://www.acog.org/
  11. Cornelis, M. C., et al. (2006). Coffee, CYP1A2 genotype, and risk of myocardial infarction. JAMA, 295(10), 1135–1141. https://doi.org/10.1001/jama.295.10.1135
  12. Abernethy, D. R., & Todd, E. L. (1985). Impairment of caffeine clearance by chronic use of low-dose oestrogen-containing oral contraceptives. European Journal of Clinical Pharmacology, 28(4), 425–428. https://doi.org/10.1007/BF00606601
  13. Berthou, F., et al. (1992). Effect of smoking on caffeine metabolism. Clinical Pharmacology & Therapeutics, 52(5), 476–480. https://doi.org/10.1038/clpt.1992.181
  14. https://www.frontiersin.org/journals/behavioral-neuroscience/articles/10.3389/fnbeh.2017.00200/full
Coffee & Brain Health: Is It Beneficial After a Concussion or TBI?

Coffee & Brain Health: Is It Beneficial After a Concussion or TBI?

by | May 27, 2025 | Koru Nutrition Blog

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Coffee is a delicious drink consumed by people of all different cultures and from all around the world. Coffee contains hundreds of bioactive compounds that contribute to its potentially powerful health benefits. Caffeine is a naturally occurring substance in coffee as well as tea, and chocolate – and is artificially added to energy drinks. Once consumed, caffeine is absorbed into the bloodstream and travels to the brain. Although the health benefits of coffee are mainly based on caffeine, coffee also contains many bioactive compounds and antioxidants such as chlorogenic acid, caffeic acid, kahweol, cafestol, and trigonelline.

How Does Caffeine Work on our Brain?

Adenosine is a neurotransmitter in your brain that promotes sleep. Neurons in your brain have specific receptors that adenosine can attach to. When it binds to those receptors, it inhibits the tendency of neurons to fire. This slows neural activity.

Adenosine normally builds up during the day and eventually makes you drowsy when it’s time to go to sleep. Caffeine and adenosine have a similar molecular structure. So when caffeine is present in the brain, it competes with adenosine to bind to the same receptors. Caffeine doesn’t slow the firing of your neurons like adenosine does. Instead, it prevents the adenosine from slowing down neural activity.

How Does Caffeine Boost Brain Function

Caffeine can lead to an increase in resting brain entropy. Brain entropy is vital to brain function, and high levels point to high processing abilities. An increase in resting brain entropy suggests higher information-processing capacity (1). 

Caffeine also stimulates the CNS by promoting the release of other neurotransmitters, including noradrenaline, dopamine, and serotonin (2). This helps to boost mood and motivation, and help us to be productive during the day. 

Caffeine and Cognitive Function

Coffee and caffeine may also affect your memory, but the research on this is mixed and more studies are needed. Some studies suggest that caffeine may have a significant positive effect on both short-term and long-term memory (3,4). Caffeine also appeared to make memories more resistant to being forgotten, compared with the placebo group.

Caffeine may improve various aspects of brain function, including reaction time, vigilance, attention, learning and general mental function. (5)

That said, you may develop a tolerance to caffeine over time. This means you will need to consume more coffee than before to get the same effects.

Keep in mind, however, that more isn’t always better. One study looked at abstainers, low consumers (one cup or equivalent a day), moderate (one to five cups a day), and high (five or more cups a day). The moderate and high consumers were found to have higher levels of anxiety and depression than the abstainers, and the high consumers had the greatest incidence of stress-related medical problems, as well as lower academic performance. (6).

Caffeine and Neuroprotective Effects

Research suggests that regular coffee drinkers (1–4 cups per day) may be associated with a reduced risk of neurodegenerative disorders, including Parkinson’s and Alzheimer’s diseases. The caffeine and polyphenols in coffee may exert protective effects on the brain by reducing oxidative stress and inflammation. (7)

Reduced Mortality Risk

A large prospective study found that coffee drinkers had a lower risk of death from various causes, including cardiovascular disease, neurological disorders, and suicide. (8)

Brain Injury and Caffeine

Despite the potential benefits of caffeine in managing concussion symptoms, it is essential to note that there are currently no studies directly examining the effects of caffeine consumption on concussions in humans. 

While much of the existing research highlights caffeine’s properties, such as its neuroprotective and anti-inflammatory effects, these findings predominantly come from studies on animal models or general neurological conditions rather than concussions. Consequently, there remains a significant gap in understanding how caffeine might influence concussion recovery in humans.

Many people recovering from a concussion or brain injury will often want to use caffeine to help combat there cognitive fatigue or “brain fog”. However, the research is divided on whether or not caffeine is harmful after a brain injury. Caffeine in small amounts may be safe after a TBI, but excessive caffeine consumption could slow down the recovery process. Caffeine is a vasoconstrictor, which means it constricts the blood vessels in the brain, reducing blood flow. Without enough cerebral blood flow, the brain cannot get the vital nutrients it needs to repair itself.

On the one hand, coffee contains antioxidants that help the brain reduce inflammation and function more efficiently and help to provide neuroprotection and support mood, energy levels and focus. On the other hand, some studies show that caffeine blocks the release of adenosine, a neuroprotective agent that brings down inflammation and promotes brain healing. As a result, it could potentially slow down the recovery process. (9)

The injured brain needs a good amount of sleep to aid the healing process. It’s difficult to get that sleep in the period immediately following your injury. The recommended Brain Rest Protocol  calls for 7 to 8 hours of sleep every night. A person’s pre-injury caffeine habit can disrupt that schedule. Limiting caffeine intake may help a healing brain get the much-needed good night of sleep.

Caffeine can exacerbate some of the brain injury related symptoms such as headaches and can stimulate an already overstimulated brain but as identified above it can also help combat some of the cognitive, energy and mood issues that are associated with brain injury as well.

How Much Coffee Should I drink if I have a Brain injury or a Concussion?

This will vary from person to person based on age, sex, genetics, medications, health issues and smoking. 

The Food and Drug Administration (FDA) has stated that healthy adults should only consume about 4 or 5 cups (400 milligrams) daily to avoid potentially harmful or adverse side effects. However, for individuals with a concussion or brain injury it is suggested to be a lot lower.

Medical Director and founder of Mid-Atlantic Concussion (MAC) Alliance, Vincent Schaller, MD, DABFM, CIC. recommends no more than 100 mg., which is equivalent to 8-oz. cup of black coffee. He did note however that as headaches decrease and sleep improves, the amount of caffeine intake can be gradually increased. 

Summary:

Caffeine has been well researched and shows a lot of health benefits including neurological health benefits. Research has shown that it can help improve mood, motivation, attention, energy, focus, reaction time, learning, memory and can be neuroprotective against Alzheimer’s and Parkinsons disease. Caffeine consumption and tolerance will vary from person to person and although it can be great for someone that has sustained a concussion or TBI it should be consumed responsibly and in the first stages following a concussion or TBI coffee intake should be limited to only 1 cup a day (100mg of caffeine). 

To find out more about the negative effects of caffeine please check out this article. 

References:

  1. https://www.nature.com/articles/s41598-018-21008-6
  2. https://pmc.ncbi.nlm.nih.gov/articles/PMC7132598/
  3. https://pubmed.ncbi.nlm.nih.gov/15678363/
  4. https://pubmed.ncbi.nlm.nih.gov/11713623/
  5. https://onlinelibrary.wiley.com/doi/abs/10.1111/j.1467-3010.2007.00665.x
  6. https://pubmed.ncbi.nlm.nih.gov/1410146/
  7. Eskelinen, M. H., & Kivipelto, M. (2010). Caffeine as a protective factor in dementia and Alzheimer’s disease. Journal of Alzheimer’s Disease, 20(s1), S167–S174. https://doi.org/10.3233/JAD-2010-091527
  8. Freedman, N. D., et al. (2012). Association of coffee drinking with total and cause-specific mortality. New England Journal of Medicine, 366(20), 1891–1904. https://doi.org/10.1056/NEJMoa1112010
  9. https://pubmed.ncbi.nlm.nih.gov/12943586/
Struggling with Cravings, Feeling Burnt Out, Anxious, and Unable to Sleep? Then You May Have Low GABA…

Struggling with Cravings, Feeling Burnt Out, Anxious, and Unable to Sleep? Then You May Have Low GABA…

by | May 1, 2025 | Koru Nutrition Blog

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What is GABA?

Gamma-aminobutyric acid (GABA) is a neurotransmitter — a brain chemical that sends messages throughout the central nervous system. As an inhibitory neurotransmitter, GABA blocks or inhibits certain nerve transmissions. This slowdown in message transmission may help modulate mood and anxiety. In other words, GABA calms your nervous system down so you don’t become overly anxious or afraid. This is why GABA supplements are marketed for stress relief.

Dysregulation of GABAergic neurons can affect mental health and contribute to a variety of psychiatric and neurologic disorders such as multiple sclerosis, alcoholism, PMS, tics, Lyme-induced anxiety, PCOS, and issues experienced by neurodivergent individuals. However, low GABA can also occur in the average person without any specific health condition.

Do You Have Low GABA?

You might if you experience the following symptoms:

  • Feeling anxious, worried, or fearful

  • Unable to relax or loosen up

  • Physical tension/stiff or tense muscles

  • Easily overwhelmed

  • Feeling stressed and burned-out

  • Feelings of panic

  • Intrusive/unwanted thoughts

  • Fear of heights (and other situation-specific fears)

  • Problems with sleep

  • Spinning and attention/focus issues when anxious

  • Anger, rage, and agitation

  • Pain and/or spasms (rectum, belly, back, bladder, throat)

  • Sugar/carb cravings when stressed

  • Self-medicating with alcohol

Is This You? Then You May Want to Consider Supplementing with GABA

GABA helps calm the mind, improve sleep and anxiety, and reduce or resolve cravings for carbs, sugar, and alcohol.

How Do I Know if I Have Low GABA?

Blood or urine tests are not effective or accurate. The best way to assess low GABA is by the number of symptoms you experience from the list above.

How Should I Take GABA?

The most important thing to remember is that GABA must be taken sublingually — popping pills is not effective.
You must use either:

  • GABA liposomal sprays

  • GABA powders placed on the tongue

  • GABA lozenges that you suck on

These should be held in the mouth for 1–2 minutes. GABA creams can also be used, but the above methods are preferred.

Additional Tips:

  • Take GABA ideally 1 hour away from protein.

  • A good starting dose is 125mg.

  • Observe how you feel (refer to the checklist above) to note improvements.

  • If no change occurs, repeat the dose and check again 15 minutes later.

  • GABA lasts 3–4 hours, so you may need to repeat the dose later in the day or multiple times a day to get the optimal results.

  • Adjust your dosage every 3–7 days.

  • Sometimes, trying different GABA products is necessary to find the most effective one.

For the best GABA supplements, please go here to purchase.

GABA Warning

You need to increase dosages and frequencies slowly. If you take more than you need or increase your dose too quickly, you may experience:

  • Lightheadedness or dizziness

  • Feeling overly relaxed or sleepy

  • Difficulty getting up in the morning

  • Increased anxiety

If you take too much GABA and experience adverse symptoms, the antidote is 1000mg of Vitamin C — taken as soon as possible.
One dose is sufficient, and effects should be noticed within a few minutes, but it will also counteract the positive effects of GABA.

Why Does GABA Supplementation Not Work for Some People?

Many practitioners:

  • Recommend oral pills instead of sublingual forms.

  • Suggest once-a-day dosing instead of multiple smaller doses.

  • Prescribe a one-size-fits-all approach (which often doesn’t work).

  • Recommend doses that are too high (500–750mg).

  • Combine GABA with other supplements, making it difficult to monitor results.

When trialing GABA, you should introduce only GABA initially — not multiple supplements at once.

Other factors like low serotonin, low endorphins, candida overgrowth, or blood sugar fluctuations can also contribute to anxiety, cravings, and sleep issues.It might be necessary to address these issues alongside using GABA.

Summary

GABA is a neurotransmitter that helps people better manage feelings of being stressed overwhelmed, burnt out, feelings of frustration and anger, sugar and alcohol cravings, physical tension, difficulties sleeping and inability focus. It also can be very beneficial for certain health conditions such as results leg syndrome, tics, leaky gut, PCOS and PMS.

GABA is often overlooked or misused, so people miss out on getting the desired relief from their symptoms and optimising treatment outcomes. Choosing the right GABA supplement is crucial.

If you need support selecting the best GABA supplement, identifying if GABA is an issue for you, or implementing a proper trial procedure, please reach out to us Koru Nutrition for guidance.

Understanding and Overcoming Your Cravings

Understanding and Overcoming Your Cravings

by | May 1, 2025 | Koru Nutrition Blog

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Studies have shown that over 90% of us experience cravings on a regular basis, suggesting that these cravings may not only be moments of weakness but may also be meaningful signals that our bodies are missing something. (1)

Cravings can be both physiological and/or psychological and can represent a complex interplay of multiple factors, from neurotransmitter dynamics to emotional impulses, blood sugar fluctuations, nutrient deficiencies, and environmental cues. Neurotransmitters – or lack thereof – can impact your cravings, and be the reason for your need to satisfy that sweet or salty indulgence.

Research suggests that women tend to have weaker control over their food cravings compared to men, and males are more likely to crave savory foods, whereas females are more likely to crave high-fat and/or sweet foods. (2)

Food cravings can really dismantle or interfere with following a healthy diet or wanting to make changes to your eating regime. It is important for you to understand your food cravings and how to resolve them.

Are Your Neurotransmitters Impacting Your Cravings?

Cravings to Help Increase Focus and Energy

Do you have cravings to specifically try and help with increasing your focus and energy? Then this could be related to low dopamine. Dopamine is responsible for our drive, motivation, and giving us that “get up and go.” Diets that are low in protein may be impacting your ability to focus and be motivated, and this, in part, can be due to one specific amino acid — tyrosine — which helps to make dopamine. Tyrosine also acts as a natural antidepressant, and depression can also be a trigger for cravings. It is also a natural appetite suppressant that might also help to curb hunger in general.

Foods high in tyrosine include seaweed, spirulina, turkey, chicken, beef, tofu, squash, pumpkin seeds, and eggs. If you struggle to get enough protein into your diet, you may want to consider supplementing with Tyrosine.

Cravings to Seek Comfort and Reward

Seeking comfort and reward with food can be due to a lack of endorphins. Endorphins are hormones that are produced in your brain. They attach to your brain’s reward centers (opioid receptors) and carry signals across your nervous system. They are “feel-good” chemicals because they help relieve pain, reduce stress, improve mood, and put you in a positive state of mind.

Endorphins can be boosted by exercising, eating, having sex, getting a massage, and in many other ways.
Releasing endorphins has been shown to regulate appetite and help reduce cravings related to seeking comfort, especially if you seek treats as a reward. (3)

Strategies to help boost your endorphins and manage cravings can include exercise. Many people feel a “runner’s high” after a good run. But you don’t have to run to feel a runner’s high. Other forms of exercise that will help you release endorphins include power walking, swimming, dancing, hiking, as well as other pleasurable activities such as sex, acupuncture, and spending time with friends laughing.

If you feel like you need an added boost, then you may want to consider taking a D-Phenylalanine supplement.

Cravings to Relieve Stress

Stress eating can be due to a lack of GABA. GABA can take away the “food noise” and reduce the feelings of being deprived. If you struggle with feeling anxious, worried, or fearful, unable to relax or loosen up, experience physical tension/stiff or tense muscles, feel easily overwhelmed,  and burned out, have intrusive/unwanted thoughts, as well as cravings for sugar, carbohydrates, and alcohol, then you may need to look at supplementing with GABA.

However, it is not just about “popping a pill.” GABA is best taken sublingually by using a GABA spray, powder, or sucking on a GABA lozenge so it to be absorbed into the bloodstream in the mouth.

To find out more about GABA and how to take it, check out this article.

Looking for a GABA supplement that can help with this? Click here for the best ones to use.

Cravings Due to Worrying, Ruminating Thoughts, Sadness, and More Cravings in the Afternoon and Evening

This can be due to low serotonin. Serotonin is a neurotransmitter that helps to boost our mood, it acts as a natural pain reliever, and can help support better sleep. When we have low serotonin, it can cause us to have increase cravings for carbohydrates, sugar, and even alcohol and drugs.

Tryptophan is an amino acid that helps to make serotonin, so consuming foods such as turkey, chicken, eggs, cheese, and nuts can help.
However, converting tryptophan into serotonin requires several nutrients (co-factors) such as iron, magnesium, calcium, vitamin B6, folic acid, zinc, and vitamin C. Many lifestyle factors can interfere with this conversion, such as digestive issues, smoking, blood sugar fluctuations, hormone imbalances, and stress.

If that is an issue, then you may want to consider taking 5-HTP, which is further along the pathway of making serotonin.
You will need to consult with your health practitioner (especially if on antidepressants) about taking a 5-HTP or tryptophan supplement.

I have seen great success with supplementing to help control cravings and binge eating when it is related to low serotonin.

Reasons Behind Your Particular Cravings: Sugar, Salt, Chocolate, and Alcohol

Sugar Cravings

Sugar cravings can be from gut dysbiosis which is when there is to much bad bacteria or yeast (candida) in the gut can trigger intense sugar cravings to feed these pathogens. Blood sugar imbalances can also trigger sugar cravings. If you start your day with processed or high sugar foods then this can cause a blood sugar crash later on in the day resulting in strong cravings to help get the body back up in the normal range however, eating vegetables and healthy food won’t help you get that much needed boost quick enough so instead we tend to gravitate to more those quick glucose spiking foods such as refined grains, baked goods and sugary treats.

Solutions:

  • Speak to your naturopathic doctor if you think you may have candida and get tested.
  • Follow an anti-candida diet with a supplement protocol if needed.
  • Start your day with a high-protein breakfast (e.g., eggs, low-sugar Greek yogurt with berries, protein shakes) to keep blood sugars stable.
  • Balance meals through the “my plate method”: ¼ plate protein, ¼ starchy vegetables (like squash, sweet potatoes), ½ plate non-starchy vegetables.
  • Focus on high-fiber foods and consider diets like the Mediterranean Diet, Anti-Inflammatory Diet, or the Metabolic Balance Program.

Salt Cravings

High stress and adrenal fatigue can be a reason for your salt cravings. Adrenals are also responsible for keeping our blood pressure up, when they are overworked, our body calls for support such as salt to bring up our blood pressure so the adrenals can be released from this task.

Solutions:

  • Get cortisol testing (saliva testing multiple times a day) with a natruopath doctor.
  • Balance blood sugars, as low blood sugar causes a cortisol release.
  • Support adrenal health with supplements like Cortisol Manager.

Chocolate Cravings

Chocolate cravings can be due to low magnesium and often when people don’t get enough magnesium in their diet they tend to have cravings for chocolate. Chocolate contains caffeine that you also might be looking for to give you a energy boost. It also contains phenylethylamine which helps to create the chemicals that helps to give us the sensation of love.

Solutions:

  • Boost magnesium intake with legumes, raw nuts and seeds, dark leafy greens, and whole grains.
  • Choose high-quality dark chocolate (85% cocoa or higher) to avoid high sugar.
  • Supplement with magnesium bisglycinate or citrate, or relax with an Epsom salt bath. Click here for magnesium supplements.

Other Considerations for Cravings

Hormone Fluctuations

Hormonal fluctuations play a significant role in regulating cravings, particularly involving hormones like leptin, which signals satiety, and ghrelin, which stimulates appetite. When a person is carrying increased weight, it can dampen the hormone that signals satiety and perpetuate a negative spiral of further cravings, overeating and subsequently more weight gain.

Women often experience heightened cravings for sugary foods due to hormonal changes occurring during their menstrual cycle and when in peri-menopause when our estrogen and progesterone are low. These hormones impact the brain’s reward system, particularly the release of dopamine, which reinforces the desire for calorie-dense foods.

Solution: There are many treatment approaches and strategies for managing cravings related to hormone imbalances. One approach is the Metabolic Balance Program which helps to reduce insulin and balance out hormones to eliminate cravings all together. Consider hormone-balancing programs like the Metabolic Balance Program.

Summary

Lack of certain neurotransmitters such as GABA, dopamine, endorphins, and serotonin can all influence what you crave and why you crave it.
Cravings can also be related to nutrient deficiencies, hormonal imbalances, stress and psychological issues.

Supporting a healthy lifestyle and balanced diet will go a long way, but if extra help is needed, consider seeking counselling, a Nutritionist/Dietitian,  Naturopathic Support, or even a Disordered Eating Coach.

References

  1. https://pmc.ncbi.nlm.nih.gov/articles/PMC4918881/ 
  2. https://pmc.ncbi.nlm.nih.gov/articles/PMC5083777/
  3. https://health.clevelandclinic.org/eating-habits-and-the-psychology-of-food
Trans Fats, Saturated Fats, and Mental Health: What You Need to Know

Trans Fats, Saturated Fats, and Mental Health: What You Need to Know

by | Feb 27, 2025 | Koru Nutrition Blog

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60% of our brains are made up of fat so we are literally a bunch of fat heads! Our brain is made up of both saturated and unsaturated fats. The problem is we tend to consume too much saturated fat and saturated fat from the wrong kinds of foods.

Trans Fats

Research shows that people that ate the most trans fats, had up to a 48% increased risk of depression.

Trans fats are made artificially through the process of hydrogenation. They are used to increase shelf life of processed goods and have zero health benefits. In fact they have many negative effects on the body and brain. Trans fats lower serotonin levels and increase inflammation, both of which can contribute to depression. It has also been linked to mood disorders, aggressive behaviour and can interfere with memory. It can cause liver damage, fatty liver disease, impair reproductive health, damage the lungs, as well as cause weight gain, neurological problems and digestive disorders. As you can see trans fats does not serve us in any way, shape or form. But a lot of us with busy lifestyles are looking for the quick and easy boxed foods to help us get through the day little knowing the consequences of making these kinds of choices.

 

Where do we find trans fats?

Be mindful of reading labels. Any product that lists “partially hydrogenated oil” contains trans fats.

Foods that contain trans fats and should be avoided include:

  • Fast foods – cheese burgers, French fries, fried chicken, onion rings, and nuggets
  • Some spreads such as margarine spreads and peanut butter
  • Chips, crackers, cookies, doughnuts and pastries
  • Non-dairy creamer
  • Meat sticks
  • Pre-prepared cake frostings and pie/pie crusts
  • Commercial waffles and pancakes
  • Microwave popcorn
  • Commercially pre-prepared products, such as pizza dough and cookie dough

 

Saturated Fat

Eating a standard Western diet high in processed carbohydrate and sugar-rich foods can cause your body to produce unhealthy saturated fatty acid and cholesterol in the body. Consuming a diet high in processed foods that contain a lot of saturated fat will contribute to heart disease and obesity, but it also can significantly impact our mood.

Consuming a high amount of saturated fat from processed foods will inhibit dopamine from signalling to our brain which will impact your ability to feel pleasure, contentment, motivation, happiness and satisfaction.

However, we do need some saturated fats in our body but it is where we get the saturated fat from that can be an issue as there are healthy and unhealthy sources. You need to avoid processed foods that are high in saturated fats such as:

  • corn oil and other vegetable oils
  • margarine
  • shortening
  • pizza
  • commercial baked goods
  • burgers and fries

Saturated fat, when consumed from natural whole foods, is healthy and may protect against heart disease. We need some saturated fats in our diet as they also help to make up part of our brain structure. When we say 60% of our brain is made up of fat, 50% of that is saturated fat and it plays an important part in our ability to think and remember.

Healthy forms of saturated fat include:

  • fatty cuts of meat like ribeye and lamb chops
  • heavy cream
  • beef tallow
  • butter (grass-fed)
  • coconut (oil, milk, flesh), palm oil
  • cacao butter
  • dark chocolate

 

MONOUNSATURATED FATS

Consuming MUFAs (monounsaturated fatty acids) and PUFAs (polyunsaturated fats) and eliminating trans fats are crucial in preventing and addressing depression. Monounsaturated fats come from plant-based foods. A study of 12,000 participants found that consuming high levels of mono- and polyunsaturated fats in the diet showed a lower rate of depression. The same study also found high intake of trans fats increased the risk of depression. This may be due, in part, to the impact it has on dopamine. Monounsaturated fats from plant food sources include: olives/olive oil, avocados, sesame seeds, macadamia nuts, cod liver oil, hazelnuts, almonds, Brazil nuts and cashews.

Olive Oil and Depression

Following the Mediterranean diet with consuming high amounts of olive oil have been shown to lower the risk of depression.

One study including more than 12,000 people showed that participants with an olive oil consumption higher than 20 grams a day (1.5 tablespoons) had a 30% lower risk of depression than those without consumption or with a very low consumption of olive oil.

It is recommended that you consume 1.5 tablespoons of olive oil a day to help lower your risk of depression.

Summary

Fats play a role in our overall health and mood. We need fats in our diet and a variety of them. Saturated fat is important in our diet but the food source of this type of fat is important and needs to come from healthy sources such as coconut oil and grass fed butter. Monounsaturated fats play a role in supporting healthy mood and brain function which is why the Mediterranean diet is seen as a therapeutic option for someone struggling with depression. And of course trans fats have no place in our diet and in our bodies and only serve to wreak havoc to various body systems and fuel depression.

References

https://pubmed.ncbi.nlm.nih.gov/26171719/

https://www.webmd.com/depression/depression-assessment/default.htm