The Impact of Caffeine and Sugar on Mental Health

Freddy Murphy

Beyond the Blues

In our busy society, sugar and caffeine are ubiquitous. From morning lattes to mid-morning energy drinks, candy treats, and pre-packaged snacks, they are all permeating our culture. They are capable of producing a temporary shot of energy or lift to the spirits, but the long-term effects on mental health are seldom considered. Recent research is determining that too much caffeine and sugar might be more than a physical health issue — it can impact mood, feelings of unease, and mental health in general. To grasp how these chemicals act within the brain is essential in a society where mental health concerns are increasingly common.

Caffeine is a natural stimulant in coffee, tea, energy drinks, and chocolate, and it's no secret that it keeps people more alert and focused. Caffeine can be helpful in moderate quantities, enhancing attitude and alertness. But habitual use or in excess — usually more than 400 mg daily — will make mental health symptoms of insomnia and anxiety worse, two significant areas of mental health. Caffeine stimulates the central nervous system by suppressing adenosine, a chemical that makes you feel more relaxed and sleepy. While applicable in situations where you feel sluggish, this will also stimulate the release of the stress hormones cortisol and adrenaline. This can induce severe lightheadedness, shakiness, and even chest palpitations in people with a history of panic disorder and/or anxiety disorder, inducing attacks of panic and/or anxiety in a simulated manner. Moreover, caffeine dependence can accumulate throughout usage in the relatively short term, and withdrawal side effects in the form of headaches, irritability, and depressive moods can follow if usage comes to a sudden end. So, although caffeine appears to be an innocent attitude booster, its impact on the brain systems that regulate stress and mood can be substantial.

Sugar, in the form of refined sugars in treats, processed foods, snacks, and sweet beverages, enjoys a complex relationship with mental health. Sugar will produce a temporary surge of dopamine — the “feel-good” chemical — but this is fleeting and is ultimately followed by depleted energy and a subsequent elated mood. These peaks and troughs can produce irritability, moodiness, and depressive presentations in the long run. Some studies concluded that added-sugar diets are paired with a comparable risk of depression and poor mental health outcomes, especially in teenagers and young adults. High sugar intake was also paired with inflammation and oxidative stress, each with some contribution to mood disorders. Beyond that, people with emotional distress might overconsume sugar due to comfort food, and that forms a vicious cycle in that sugar becomes a cause and a cure to poor mental health. Decreasing sugar intake — specifically sweet drinks and processed snacks — may lead to more even mood management and improved mental clarity. Even though caffeine and sugar will provide temporary relief or happiness, long-term mental health results are troublesome. Caffeine and sugar will impact the long-term balance of feelings, inflammation markers, and signs of anxiety, disrupting sleep and coping with strain. With the growing knowledge of mental health, so too must our understanding of our everyday food patterns and emotional health evolve. Moderation and awareness will help prevent the unwanted side effects of caffeine and sugar and establish a healthy relationship with food and emotions. Long-term modest food habit adjustments will cause significant mental health differences.

Works Cited:

Jacques, Angela, et al. “The Impact of Sugar Consumption on Stress Driven, Emotional and Addictive Behaviors.” Neuroscience & Biobehavioral Reviews, vol. 103, no. 0149-7634, Aug. 2019, pp. 178–199, www.sciencedirect.com/science/article/pii/S0149763418308613, https://doi.org/10.1016/j.neubiorev.2019.05.021.

Skyland Trail. “Caffeine and Mental Health.” Skyland Trail, 1 Mar. 2022, www.skylandtrail.org/caffeine-and-mental-health/.

“What Doctors Wish Patients Knew about the Impact of Caffeine.” American Medical Association, 25 July 2025, www.ama-assn.org/public-health/prevention-wellness/what-doctors-wish-patients-knew-about-impact-caffeine.