When it comes to coffee, choosing black or white is no longer enough. Enthusiasts are adding supplements such as collagen, creatine, mushrooms and protein powder for an extra health boost. <\/p>\n
These so-called functional coffees have become DIY favourites for the wellbeing set and the new norm at coffee chains and independents.<\/p>\n
While there\u2019s no special benefit from adding supplements to coffee, fans find it\u2019s a convenient way to take them in the morning. As someone who prefers her coffee strong and black, the new array of accompaniments is mind-boggling. Are they really worth stirring in?<\/p>\n
Nutritionists are divided. Bahee van de Bor, a registered dietician and spokeswoman for the British Dietetic Association, says she regularly adds a scoop of protein powder to her coffee. \u201cI strength train and find it a really practical way of bridging a gap in my protein intake, particularly if I haven\u2019t managed to eat a proper breakfast,\u201d she explains.<\/p>\n
Eli Brecher, a gut health nutritionist, is also a fan of functional coffees, adding collagen and creatine to her mug, although she is cautious about the gains. \u201cI think the message should be that you don\u2019t need to turn your morning drink into a supplement cocktail for it to be healthy,\u201d she says.<\/p>\n
We take a look at which mixtures are worth trying.<\/p>\n
PROTEIN POWERWhy add?<\/p>\n
Protein coffee – or proffee – is a pre-gym favourite as it combines a quick energy boost with a muscle-supporting protein shot. <\/p>\n
The big sell is that it keeps you fuller and more energised for longer – it\u2019s billed as a healthy alternative to a morning smoothie. <\/p>\n
For DIY options, a scoop of whey isolate added to chilled or cooled (to prevent clumping) double espresso and shaken hard for 20-30 seconds provides 15-20g protein and about 125mg caffeine to give the desired boost. You can ask for a scoop of protein powder to be added at some coffee chains or buy it ready-mixed from brands such as Reformed and Myprotein.<\/p>\n
The nutritionist\u2019s verdict:<\/p>\n
\u201cAdequate protein alongside resistance training is important for maintaining and building muscle, but the key thing is your overall protein intake across the day,\u201d says Van de Bor. \u201cThere isn\u2019t anything uniquely beneficial about combining protein with coffee, but it can be a convenient way of getting some protein in.\u201d<\/p>\n
COLLAGEN POWDERWhy add? <\/p>\n
Collagen is a structural protein that acts as the scaffolding or \u201cglue\u201d for the body\u2019s tissues, and there are claims that taking it as powder can rejuvenate skin, bones, muscle and tendons. It is fairly heat-resistant, so adding it to coffee will tend not to cause degradation. Proponents say it provides a shot of amino acids while potentially blunting the cortisol-inducing impact of caffeine.<\/p>\n
The nutritionist\u2019s verdict: <\/p>\n
The evidence is debatable. <\/p>\n
Van de Bor says there is no indication that it has any effect on cortisol levels. <\/p>\n
\u201cHydrolysed collagen peptides are the type commonly marketed for skin, hair and general wellbeing, and the evidence for those claims is mixed,\u201d she says. \u201cThere is more evidence for type II collagen, found in cartilage, and supplementation may help with pain and function in people with osteoarthritis.\u201d<\/p>\n
A recent review involving nearly 8000 people at Anglia Ruskin University suggested that, taken regularly, collagen might improve skin health and ease osteoarthritis symptoms. But it won\u2019t erase wrinkles, has only modest effects on muscle and tendon health, and no benefit on improving recovery from exercise.<\/p>\n
CREATINEWhy add?<\/p>\n
Creatine, a compound produced naturally in the body, is the supplement of the moment. Its popularity has been buoyed by studies like the one in the journal Nutrients, which shows that it helps to slow muscle loss in older adults when combined with resistance training. It also has a growing reputation as a cognitive aid for midlifers.<\/p>\n
The nutritionist\u2019s verdict: <\/p>\n
Brecher says evidence is still emerging and she wouldn\u2019t describe creatine as a guaranteed \u201cbrain-booster\u201d, but \u201csome studies have found benefits for areas such as memory\u201d. Whether to add it to coffee is a different matter. According to the International Society of Sports Nutrition, creatine slowly degrades into an inactive waste product called creatinine when left in liquid for too long.<\/p>\n
\u201cIt can become less stable once it\u2019s dissolved and heat can speed up that process,\u201d the nutritionist Rob Hobson says. \u201cIf you are stirring it into coffee and drinking it fairly soon afterwards, I wouldn\u2019t be particularly worried about it, but I wouldn\u2019t leave it sitting around for ages.\u201d<\/p>\n
Taken together, coffee and creatine also have the potential to cause gastric discomfort, according to a review in the International Journal of Sport Nutrition and Exercise Metabolism. So far, the European Food and Safety Authority (EFSA) has rejected claims that creatine may improve cognition.<\/p>\n
BUTTER AND MCT OILSWhy add?<\/p>\n
The original Bulletproof coffee was made with 1-2 tablespoons of medium chain triglyceride (or MCT) oils, billed as energy boosting and appetite suppressing, and 1-2 tablespoons of unsalted butter added to black coffee. It sparked a trend in 2014 when the self-proclaimed \u201cfather of biohacking\u201d and founder of the Bulletproof coffee brand, Dave Asprey attributed it to helping with his 100lb weight loss.<\/p>\n
There were also claims it enhanced mental acuity, prolonged a caffeine buzz and helped to avoid an afternoon slump by slowing the time it takes for your body to metabolise caffeine.<\/p>\n
The nutritionist\u2019s verdict:<\/p>\n
A 2023 review in the journal Beverages by researchers at the University of Wollongong, Australia put a damper on any health claims, stating there are \u201cno significant improvements in cognition, alertness, or energy levels from Bulletproof coffee compared to regular coffee\u201d. The impact on hunger, satiety, resting energy expenditure and fat oxidation was unclear and, the scientists said, \u201coffset by the additional calorie intake of Bulletproof coffee\u201d.<\/p>\n
There are 450 calories in a cup, which is not great for the waistline. \u201cUnless somebody has a specific reason for needing additional energy, there is not much nutritional advantage to drinking it in coffee,\u201d Van de Bor says. \u201cThese are still fats, so adding one or two tablespoons substantially increases the energy content of what would otherwise be a very low-energy drink.\u201d<\/p>\n
LION\u2019S MANEWhy add?<\/p>\n
So-called functional mushrooms such as lion\u2019s mane, which grows on old tree trunks, is the latest way to elevate your brew. The lion\u2019s mane latte is a bestseller at Black Sheep Coffee, and Marks & Spencer serves a version at some of its in-store cafes. The draw is that this mushroom powder contains the compounds hericenones and erinacines, believed to boost brain health and concentration. A study in the journal Antioxidants showed hericenones and erinacines might help to enhance the growth of brain cells.<\/p>\n
The nutritionist\u2019s verdict:<\/p>\n
Many of the studies on lion\u2019s mane have been small, but more evidence in its favour is emerging. \u201cAs yet, results from human trials are inconsistent,\u201d Van de Bor says. \u201cThere are interesting signals around cognition and mood, but we are nowhere near being able to say that adding lion\u2019s mane powder to a latte will meaningfully improve concentration.\u201d<\/p>\n
OLIVE OILWhy add?<\/p>\n
We all know extra virgin olive oil is good for us thanks to the monounsaturated fatty acids it contains, which have been shown to lower inflammation and cholesterol in the body. It\u2019s certainly better for the heart than saturated animals fats, so the Oleato – coffee infused with a spoonful of the green-gold liquid – sounds like a good idea. Just half a tablespoon to one tablespoon (about 7-14g) of olive oil daily has been linked to significant long-term health benefits, including a lower risk of death from cardiovascular disease, cancer and neurodegenerative disorders, by Harvard scientists in the Journal of the American College of Cardiology. Proponents claim adding olive oil to coffee helps to neutralise the acidity of the drink, protect the stomach from inflammation and support better gut health.<\/p>\n
The nutritionist\u2019s verdict:<\/p>\n
Oleatos were introduced at some US Starbucks branches in 2023 but were discontinued by 2024 with some consumers complaining the drinks had a laxative effect. \u201cExtra virgin olive oil is a fantastic food, but I don\u2019t think drinking it in coffee gives you any special benefit,\u201d Van de Bor says. \u201cFor those with a sensitive gut, suddenly adding a spoonful of oil to coffee could also have quite the opposite effect to the promised gut-health benefits and may simply make them need the loo.\u201d<\/p>\n
COCONUT OILWhy add?<\/p>\n
Coconut oil was an early addition to the high-fat coffee trend, with the MCTs and longer chain fatty acids it contains adding creaminess to the drink and supposedly promoting satiety.<\/p>\n
The nutritionist\u2019s verdict: <\/p>\n
The British Heart Foundation says the saturated fat content of coconut oil is one third more than butter, and a study in the journal Circulation found that regular \u201cconsumption of coconut oil results in significantly higher LDL cholesterol\u201d than other plant oils. \u201cWe really don\u2019t need to add oil to coffee to feel full or to have sustained energy, and if somebody is regularly adding spoonfuls without really accounting for them, the additional energy can add up quite quickly,\u201d Van de Bor says.<\/p>\n
CORDYCEPSWhy add?<\/p>\n
Widely marketed as a medicinal mushroom, cordyceps powder is stirred into coffee with claims that its high amounts of two antioxidants – ergothioneine and glutathione – help to preserve cellular health and may delay ageing. A study in Frontiers in Pharmacology linked it to a stronger immune system, and researchers at the University of North Carolina showed it improves stamina in athletes.<\/p>\n
The nutritionist\u2019s verdict:<\/p>\n
There is some interesting evidence emerging, but Van de Bor says, \u201cThe claims made for immunity, ageing and stamina are much stronger than the human evidence currently supports.\u201d She adds: \u201cThe fact that something contains potentially useful bioactive compounds doesn\u2019t automatically mean that adding a scoop to coffee will produce a meaningful health benefit.\u201d<\/p>\n