Internally on 180: How to balance the dark side of coffee

Coffee is one of our favorite drinks – and at the same time one of the most discussed drinks.

Does it dehydrate the body? Or does it even prolong life? One thing is certain: caffeine works. It wakes you up, sharpens your focus, and at the same time quickly throws our nervous system off balance.

30.05.2025, by URVI

Important NOTE

This article is for informational purposes only and does not replace professional medical advice. You should always discuss major lifestyle changes with a qualified medical professional first.

What coffee triggers in your body

Caffeine works by blocking the molecule adenosine – a neurotransmitter in the body that signals fatigue. As long as this signaling pathway is inhibited, your nerve cells remain active, dopamine release increases, and you feel more alert, focused, and productive. The good news: Contrary to a widespread myth, coffee in moderate amounts is not dehydrating; with regular consumption, it even contributes to your daily fluid intake [1] .

But this artificially prolonged activation has a downside. The central nervous system is put into a sustained state of arousal. Blood pressure rises, heart rate accelerates, and the autonomic nervous system switches into what's known as "alarm mode," even when objectively there is no danger. This can be helpful during periods of acute stress. However, if you consume caffeine several times a day, you're throwing this very system out of sync.

Studies show that high doses of caffeine increase the release of stress hormones such as cortisol, thus promoting neuronal hyperactivity, especially in people with increased daily stress [2] . At the same time, the natural sleep-wake rhythm can be disrupted: The prolonged waking phase makes it difficult to fall asleep and shortens the portion of deep sleep [3] .

How to bring your nerves back into balance

It's about giving your body what it needs to process stress and regain balance. To do this, it needs support on multiple levels, both biochemically and in everyday life.

Exercise is one such key. It briefly activates the stress system and then calms it down – a mechanism that your body has evolved to recognize. Evening light (in the right spectrum) also helps the brain distinguish between phases of activity and rest [4,5] .

In addition, there are biochemical micronutrients:

L-theanine helps to counteract caffeine-induced stress, glycine promotes recovery during rest periods, vitamin B1 supports energy metabolism in the brain, and vitamin B6 regulates the formation of important neurotransmitters.

All four work in different areas and bring your nervous system back into balance [6,7,8,9,10,11] .

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Evening sunlight – a natural signal for your nervous system

A stable sleep-wake rhythm depends not only on how much caffeine you consume, but also on how regularly your body perceives daylight. Natural light plays a particularly crucial role in the evening hours: As the sun slowly sets, the body's production of the sleep hormone melatonin increases, a process controlled by light-sensitive ganglion cells in the retina [4] .

Exposure to daylight or warm outdoor light in the evening, for example, during a walk after work, helps the brain distinguish between periods of activity and rest. Studies show that this form of light exposure can stabilize the circadian rhythm and reduce sleep problems [5] .

Exercise – dosed stress for healthy regulation

Exercise also has a direct effect on your nervous system, but differently than caffeine. While caffeine amplifies stimuli, moderate physical activity can sustainably improve neuronal stress processing. Physical exertion temporarily increases the release of adrenaline and cortisol, but unlike chronic stress, these levels subsequently drop below baseline levels [6] .

At the same time, exercise promotes the release of neurotransmitters such as dopamine and endorphins, both of which have a mood-enhancing and regulating effect. Endurance sports such as brisk walking, cycling, or light jogging, in particular, have a stabilizing effect on the parasympathetic nervous system, the part of the nervous system responsible for rest and relaxation [7] .

L-Theanine & Glycine –
gentle regulators for sensory overload

L-theanine , an amino acid found in green tea, promotes alpha waves in the brain—a state of calm alertness. Studies show that it can reduce typical caffeine jitters without impairing concentration [8,9] .

Glycine is a proteinogenic amino acid and an inhibitory neurotransmitter in the central nervous system. It has a calming effect on overactive nerve cells, supports neuronal recovery, and can improve sleep quality—especially under stressful conditions [10] .

Both substances specifically intervene where caffeine over-controls: They promote balance without causing drowsiness – and help the nervous system to find its natural rhythm again.

Vitamin B1 & B6 – Nutrient basis for a stable nervous system

Vitamin B1 (thiamine) is essential for the brain's energy supply. It converts glucose into cell-available energy: a process that is particularly demanding under constant stress. A B1 deficiency can lead to mental exhaustion and concentration problems [11] .

Vitamin B6 (pyridoxine) regulates the synthesis of neurotransmitters such as serotonin, dopamine, and GABA—crucial for mood, motivation, and inner calm. A deficiency can increase emotional instability and susceptibility to stress. According to the European Food Safety Authority, both vitamins have been shown to contribute to the normal functioning of the nervous system [12,13] .

Conclusion: What your nervous system needs

Coffee is a valuable aid if you use it wisely. Those who regularly consume caffeine should also consciously balance it out, not only through diet but also through daily routines that specifically help the nervous system calm down.

These include exercise and natural light. An evening walk supports the body's melatonin production and stabilizes sleep patterns. Moderate physical activity has a regulating effect on the stress system. It activates in the short term but calms in the long term.

In addition, targeted micronutrients such as L-theanine, glycine, vitamins B1 and B6 help stabilize the nervous system and promote resilience. They target different areas but pursue a common goal: mental clarity without nervousness, focus without tension, and energy without inner trembling.

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Sources
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  2. Lovallo, WR, Whitsett, TL, Al'Absi, M., Sung, BH, Vincent, AS, & Wilson, MF (2005). Caffeine habituation: effects on cortisol, adrenocorticotropic hormone, and blood pressure. Psychosomatic Medicine, 67(5), 734–738. https://doi.org/10.1097/01.psy.0000181270.20036.06
  3. Drake, C., Roehrs, T., Shambroom, J., & Roth, T. (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
  4. Nobre, A.C., Rao, A., & Owen, G.N. (2008). L-theanine, a natural constituent in tea, and its effect on mental state. Asia Pacific Journal of Clinical Nutrition, 17(Suppl 1), 167-168.
  5. Haskell, CF, Kennedy, DO, Milne, AL, Wesnes, KA, & Scholey, AB (2008). The effects of L-theanine, caffeine and their combination on cognition and mood. Biological Psychology, 77(2), 113–122. https://doi.org/10.1016/j.biopsycho.2007.09.008
  6. Yamadera, W., Inagawa, K., Chiba, S., Bannai, M., Takahashi, M., & Nakayama, K. (2007). Glycine ingestion improves subjective sleep quality in human volunteers, correlating with polysomnographic changes. Sleep and Biological Rhythms, 5(2), 126–131. https://doi.org/10.1111/j.1479-8425.2007.00262.x
  7. EFSA Panel on Dietetic Products, Nutrition and Allergies (2010). Scientific Opinion on the substantiation of health claims related to thiamine (vitamin B1) and vitamin B6. EFSA Journal, 8(10), 1686. https://doi.org/10.2903/j.efsa.2010.1686
  8. Benton, D., Haller, J., & Fordy, J. (1995). The influence of vitamin supplementation on mood and cognitive functioning. Psychopharmacology, 117(3), 298–305. https://doi.org/10.1007/BF02245959
  9. Kennedy, D.O. (2016). B vitamins and the brain: mechanisms, dose and efficacy – a review. Nutrients, 8(2), 68. https://doi.org/10.3390/nu8020068
  10. Brainard, GC, Hanifin, JP, Greeson, JM, Byrne, B., Glickman, G., Gerner, E., & Rollag, MD (2001). Action spectrum for melatonin regulation in humans: evidence for a novel circadian photoreceptor. The Journal of Neuroscience, 21(16), 6405-6412. https://doi.org/10.1523/JNEUROSCI.21-16-06405.2001
  11. Chang, AM, Aeschbach, D., Duffy, JF, & Czeisler, CA (2015). Evening use of light-emitting eReaders negatively affects sleep, circadian timing, and next-morning alertness. Proceedings of the National Academy of Sciences, 112(4), 1232-1237. https://doi.org/10.1073/pnas.1418490112
  12. Hill, EE, Zack, E., Battaglini, C., Viru, M., Viru, A., & Hackney, AC (2008). Exercise and circulating cortisol levels: the intensity threshold effect. Journal of Endocrinological Investigation, 31(7), 587-591. https://doi.org/10.1007/BF03345606
  13. Tsatsoulis, A., & Fountoulakis, S. (2006). The protective role of exercise on stress system dysregulation and comorbidities. Annals of the New York Academy of Sciences, 1083, 196-213. https://doi.org/10.1196/annals.1367.020