Two-thirds of Americans drink coffee every day, according to the National Coffee Association in 2022. Despite the drink's popularity, the debate over how much caffeine is safe continues. Recent research suggests that the answer to this question is not so clear-cut.
A 30-year Harvard study of nearly 50,000 women found that daily coffee consumption was linked to so-called healthy aging. Drinking one to three cups a day was also associated with heart benefits and a reduced risk of premature death.
However, other studies warn against excessive consumption. In particular, there is evidence that high coffee consumption may be associated with an increased risk of dementia. A 2022 article published in the Journal of the American Heart Association found a link between excessive coffee consumption and an increased risk of death from cardiovascular disease in people with hypertension. Experts note that the benefits or harms of coffee depend on lifestyle, individual reaction to caffeine and overall health. The universal advice is to follow moderation. The recommended daily intake is no more than 400 milligrams of caffeine. This is about three to five standard cups of coffee. This limit is set by the US Food and Drug Administration (FDA). This includes not only coffee, but also tea, energy drinks, carbonated drinks and even chocolate. Author and speaker Deepak Chopra said that he drinks two to three cups of coffee every day before noon. This is an amount that, according to registered dietitian Roxana Ehsani, does not exceed a safe limit. At the same time, not everyone is suitable for even such a dose. Caffeine tolerance is very individual. Some people may experience symptoms of anxiety, increased nervousness or palpitations after just one or two cups. Dietitian Jessica Sylvester emphasizes that if you feel tired while drinking coffee or caffeine does not have the expected effect, it is better to reduce its amount or take a break. Pregnant women, people with cardiovascular diseases or diabetes should consider not only caffeine, but also sugar, which is often added to coffee drinks. The American Academy of Pediatrics recommends completely avoiding caffeine in the diet of children and adolescents.
In general, experts recommend drinking coffee in the morning, not on an empty stomach, and not before bed. If coffee consumption negatively affects your sleep or well-being, it is worth monitoring your individual reaction.
As nutritionist Maddy Pasquariello concludes, even if you drink two or three cups a day, the main thing is to pay attention to how you feel.
