With a morning coffee, and another when you get to work, one in the meeting and an iced coffee on the way home, it’s not uncommon for caffeine lovers to easily drink three, four or even five cups of coffee a day. To many, this is not a bad thing, but could it actually be harming your health?
Coffee is more than just a morning pick-me-up; it has some health benefits in the long run. Studies show that regular coffee consumption can reduce the risk of cancer, heart problems, Type 2 diabetes, and even death. However, there are a few things to be aware of: excessive coffee drinking has been linked to dementia, stroke, and a higher chance of cardiovascular disease-related death in people with high blood pressure.
So, where’s the balance between enjoying your morning brew and going overboard?
We looked at the research and talked to four doctors and nutritionists. They generally agree that while coffee is safe and can be healthy, folks with pre-existing health issues might feel more of its negative effects. But don’t mistake coffee for a magic elixir. Tricia Psota, a dietitian with Nutrition on Demand, who’s also a member of the American Society for Nutrition, advises against non-coffee drinkers starting just for health reasons.
The Food and Drug Administration (FDA) suggests capping daily caffeine intake at 400 milligrams – roughly four or five 250ml cups of coffee. Serious caffeine-related issues like rapid heartbeat, seizures, or even death usually only occur if you consume 1,200 milligrams or about 12 cups in a single day. But even sticking to 400 milligrams can lead to jitteriness, anxiety, and sleep troubles for some individuals.
While some can down several cups a day without issue, others have lower tolerance levels for caffeine. Psota, for instance, can’t handle more than one or two cups daily. For pregnant or breastfeeding individuals, Psota recommends no more than 200 milligrams, equivalent to two cups, because caffeine can pass through breast milk. Pregnant women should be cautious as caffeine during pregnancy can lead to lower birth weights, although moderate caffeine consumption has been associated with a lower risk of gestational diabetes.
For people with heart disease or diabetes, adding sugar or cream to your daily cup might pose risks. Some fancy shop drinks can contain up to 50 grams of sugar – the American FDA’s recommended daily limit for added sugar for a 2,000-calorie diet.
Coffee’s Effects as We Age
As we age, our ability to tolerate coffee and its effects may change. Jessica Sylvester, a dietitian at the Florida Nutrition Group, suggests that if you start feeling overly tired or your heart races after your caffeine fix, it might be time to cut back. It just might not work as well for you as it once did.
Coffee isn’t without its risks for young people, especially teenagers. Dr. David Buchholz, a paediatrician at the Columbia University Irving Medical Center, believes no amount of caffeine is healthy for adolescents. Yet, energy drinks and coffee have become more appealing to young people. Buchholz recommends no more than 100 milligrams, about one 8-ounce cup of coffee, for teenagers. If teens experience sleep issues, caffeine should be avoided.
In conclusion, while coffee offers some health benefits, moderation is key. Everyone’s tolerance for caffeine varies, so it’s crucial to pay attention to how your body reacts and make choices that suit your individual needs and health considerations.
