How much coffee is OK for me to drink in a day? I asked the experts

🌈 Abstract

The article discusses the complex relationship people have with coffee, exploring both the benefits and drawbacks of coffee consumption.

🙋 Q&A

[01] What happens when we drink coffee?

• Coffee's main active ingredient is caffeine, which acts as a stimulant, making people feel more alert, with quicker reaction times, better concentration, and increased endurance.
• The effects of caffeine usually kick in within 30 minutes and last up to 2 hours, which is why people tend to drink coffee throughout the day.

[02] What are the health benefits of drinking coffee?

• Coffee contains hundreds or thousands of compounds, some of which have anti-inflammatory and antioxidant properties, and can reduce insulin resistance, a risk factor for diabetes.
• Drinking 3-4 cups of coffee per day is associated with lower risks of cardiovascular mortality, certain cancers, and neurological, metabolic, and liver conditions.
• Coffee, not just caffeine, seems to be particularly beneficial for the liver, with one cup per day reducing the risk of cirrhosis by 20% and five cups per day reducing the risk by 80%.

[03] What are the drawbacks of drinking coffee?

• High coffee intake can increase blood pressure.
• The stimulant effect of coffee can cause anxiety and disrupt sleep, especially in sensitive individuals. Experts recommend limiting caffeine intake to before 5 PM.
• Certain groups, such as pregnant women and those with severe osteoporosis, should limit their coffee intake.

[04] Is there a limit to how much coffee one should drink in a day?

• Up to 400 mg of caffeine per day (about 4 cups of coffee) is considered safe for most adults.
• Above this level, people may experience negative side effects like nervousness and an elevated heart rate, especially those with underlying panic or anxiety disorders.
• 2-3 cups per day is generally considered the sweet spot to reap the benefits without experiencing the drawbacks, but the ideal amount varies for different people.

[05] Why is coffee intake so controversial?

• Coffee's ability to energize and potentially mobilize political dissidents has led to attempts by rulers throughout history to discourage or ban its consumption.
• Caffeine can be addictive, and while gradually increasing intake has limited side effects, a sudden significant increase can have more severe consequences.
• However, the experts note that there is no evidence that cutting out coffee is beneficial, and that "coffee is one of nature's gifts."