Whether you take it black or full of creamer, iced or piping hot, at home or from your local coffee shop, that morning brew is such an integral part of a morning routine. For many of us, it's a rite of passage every single day.
Which is why the conflicting messages about coffee are so frustrating. Some people call coffee out as an appetite suppressant, others say it spikes your cortisol, some claim you should “never” consume it on an empty stomach. And of course, others say you should replace your morning coffee entirely with green tea or warm water with lemon or some sort of mushroom concoction.
And now, people are posting social media content saying they’ve replaced their coffee (and urging others to as well) with another type of coffee. Specifically, mold-free coffee — because according to those testimonials, most coffee contains mold and something called mycotoxins which can wreak havoc on your body and health.
The mold-free coffee conversation leaves out crucial context
Many people on social media are recommending their favorite mold-free coffee options, and some are even sharing how they believe mold and mycotoxins in their coffee were affecting them before they made the switch. But if you’re seeing this content about mold-free coffee suddenly emerge and are feeling confused — or like you missed some vital piece of information — you’re not alone.
This Internet conversation still feels fairly new: While many experts are active on social media and take on the work of fact-checking the trends we see pop up (like, ahem, the one about something called “cortisol face”), there’s not much of this happening where the mold-free coffee conversation is concerned.
People are concerned about mycotoxins
People are commenting on the presence of mycotoxins in coffee — but is that a real thing? And if so, is it something we need to worry about?
Let’s validate one thing: Mycotoxins are real.
“Mycotoxins are naturally occurring toxic compounds produced by certain types of molds (fungi) that can grow on various foods and agricultural products, like grains, nuts, spices, dried fruits, and coffee beans. They form under specific conditions of warmth and humidity, especially during storage and processing,” says registered dietitian Anna Bohnengel.
And yes, they are worth worrying about, says the expert.
“Mycotoxins are the real concern because of their potential health impacts when ingested in significant amounts — potential impacts including hormone disruption, carcinogenic effects and compromised immunity,” says Bohnengel.
But how much should we worry about mold in coffee? That’s unclear.
Yes, mycotoxins are a concern. But do we need to be exposed to large amounts of them before we are affected, or can we safely consume trace amounts in our daily coffee?
“The question of whether mycotoxins are dangerous in any amount is nuanced. Not all mycotoxins pose the same level of risk, and the actual impact depends on the type, level of exposure, and individual factors like age, health status, and overall diet,” says Bohnengel.
For example: “Aflatoxins (found in peanuts, corn, and other crops) are considered carcinogenic at high levels [and] ochratoxin A (OTA)(common in coffee, grapes, and dried fruit) can be toxic to the kidneys over time,” says Bohnengel.
“However, it's important to note that the levels of mycotoxins in most foods, especially in countries with strict food safety regulations, are typically low and within safe limits,” she adds. “Regulatory agencies, such as the FDA and the European Food Safety Authority (EFSA), set permissible levels for mycotoxins to minimize health risks.”
Are mycotoxins a serious concern in coffee?
“Coffee has been identified as a potential source of mycotoxins, particularly OTA,” says Bohnengel. “However, scientific evidence suggests that the levels found in commercially available coffee are generally well below the safety thresholds established by regulatory agencies. Most reputable coffee brands implement strict quality control processes to minimize mold contamination, including proper drying, storage, and roasting techniques, which reduce mycotoxin levels further.”
So…we *don’t* have to worry about this?
Well..it’s complicated.
“Most healthy people need to be exposed to considerable levels of mycotoxins over time for adverse health effects to occur. Acute poisoning from mycotoxins is extremely rare in countries where food safety regulations are enforced. The primary concern arises from chronic exposure to high levels over long periods, which could pose health risks such as liver damage or an increased risk of cancer. For the average consumer, occasional exposure to trace amounts is unlikely to cause harm,” says Bohnengel.
Your health matters. So does your wallet
One thing that’s so frustrating about social media wellness culture is that it is constantly making people — especially women — feel like they need to do more…and buy more.
Right now, this is on full display with the mold-free coffee conversation. Yes, spending money on your health is a worthwhile cause. But there’s a fine line between investing in your health and becoming victim to our overconsumption-laden wellness culture, which makes us feel like we need to get all the newest supplements and “superfoods” in order to treat our bodies right.
So where does mold-free coffee fall — is it something worth investing in, or should you rest assured that the coffee you already have is just fine?
According to Bohnengel, it’s probably the latter.
“Women, especially those who are trying to do the right thing for the planet, their health and their families' health- and looking to make informed choices, can be particularly susceptible to fear-based messaging, which often leads to unnecessary stress,” she says. “The pressure to buy ‘clean,’ ‘mold-free,’ or ‘toxin-free’ products can make it feel like you have to spend top-dollar to protect your health. But in reality, many of these claims are not backed by substantial evidence.”
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The expert’s advice for women who are overwhelmed by this (and other) wellness content
“Take a deep breath,” says Bohnengel. “ Remember that you don’t need to buy into every wellness trend to lead a healthy life. If something feels overwhelming or fear-inducing, it’s a good sign to dig deeper and find out if there’s real evidence to support it. Your health is a journey, and it’s about balance — not chasing perfection or adopting every health trend.”
Will “mold-free” become a marketing label?
There’s no legal regulation around many of the claims on products. Is “mold-free” going to become the next big unregulated label on coffee products?
“If you are NOT immune compromised, most high-quality coffee brands already adhere to practices that minimize mold contamination,” says Bohnengel. “Given the lack of concrete evidence showing that mold-free coffee provides additional health benefits, it’s not necessarily worth spending extra money on it, especially if you’re purchasing from reputable brands that follow good manufacturing practices. That said, if you prefer peace of mind or are particularly sensitive to mold, choosing mold-free or mycotoxin-tested coffee might be worth considering.”
Let’s break down what the evidence does (and doesn’t) tell us about mold-free coffee
When it comes to the mold-in-coffee conversation, we have some information, but no concrete answers to the questions many people are coming away with based on social media content on this topic.
Bohnengel breaks down what we know and don’t know.
“Here's what this evidence tells us: Mycotoxins are often found in coffee. Roasting coffee often reduces the amounts of mycotoxins,” she says.
But she adds: “What this evidence does NOT tell us: That there is a direct link between exposure at low levels to poor health outcomes. We don't have the evidence to make causality claims.” [However], If you are immune compromised, it's always important to reduce exposure to potentially-harmful molds, toxins, etc.”
The takeaway?
“Mycotoxins are a natural part of our environment, and while they can pose health risks in high amounts, most of us are exposed to them in such small quantities that they’re not a significant concern. When it comes to coffee, the key is to choose high-quality products from reputable sources rather than succumbing to fear-based marketing,” says Bohnengel. “You don't need to add ‘mycotoxins’ to your list of health anxieties, especially when the evidence suggests that they’re not something to be alarmed about in everyday life.”
Zara Hanawalt is a freelance journalist and mom of twins. She's written for outlets like Vogue, Parents, MarieClaire, Elle, Cosmopolitan, Motherly, and many others. In her (admittedly limited!) free time, she enjoys cooking, reading, trying new restaurants, and traveling with her family.