Whether it’s your morning wake-up drink, afternoon pick-me-up, or post-dinner digestif, coffee is a delicious drink. Hot or iced, Bolivian or Columbian, there are so many different coffee options to choose from.
Coffee, and more specifically caffeine, has always been questionably healthy: Sometimes it’s good, sometimes it’s bad. But recent studies show it can be more good than bad, so long as you keep careful watch of how much of it you consume.
Research Shows…
According to a 2006 review of studies on coffee consumption, drinking three to five cups of coffee a day will likely have no significant negative effect to your health (1). In fact, drinking coffee has been associated with lower risk of contracting cardiovascular disease (2), type 2 diabetes (3), Alzheimer’s (4), and Parkinson’s disease (6).
Indeed, a study in South Korea gave 25,000 men and women three to five cups of coffee a day and found that the test subjects had cleaner arteries and less cholesterol buildup (5). A separate study of 8,004 people found that coffee consumption was associated with reduced incidence of Parkinson’s disease, an incurable neurological disorder (6).
Other studies link coffee drinking to preventing Alzheimer’s, diabetes, and depression. According to a study by the National Institutes of Health, 400,000 people aged 50-71 drank coffee and were monitored for health effects (7). The studies showed that men and women who drank two or more cups of coffee a day had a 10% decreased risk of dying for any reason (aside from cancer).
Studies also show coffee may potentially ward off some forms of cancer, such as breast cancer (8) and prostate cancer (9). Unfortunately, the researchers still don’t understand what gives coffee these properties, and how it’s able to protect the body in these ways. Tom Brenna, another committee member, and professor of nutrition and chemistry at Cornell, urges caution:
“Implying that coffee is going to cure cancer is not a very good thing to do.”
That’s not the end-all be-all however. Brenna goes on to suggest that the findings were mostly positive, whether they’re understood or not.
“There is no evidence whatsoever for negative health consequences in the general population and if anything, the signal was in another direction. (Coffee) seems to be protective.”
Caution against Caffeine
But is there such a thing as “too much” coffee? The answer is yes.
Studies suggest limiting coffee to a moderate amount, about 500 milligrams of caffeine per day, and 200mg for pregnant women (1). One 8 oz cup of coffee, depending on the brew, can contain anywhere from 95-200mg of caffeine. In other words, most healthy adults should consume no more than 4 cups of brewed coffee (10), and pregnant women should limit their intake to 1-2 cups a day.
You should also consider cutting back on coffee, regardless of amount, if you experience severe side effects, such as:
- Migraines and headaches
- Insomnia
- Fatigue
- Nervousness
- Irritability
- Restlessness
- Stomach aches
- Fast heartbeat
- Muscle tremors (10)
Most importantly, consider whether you are using coffee as a crutch. For example, if you need coffee to function daily (i.e. you feel addicted) you may be using it as a tool to mask other chronic issues such as adrenal fatigue, chronic fatigue syndrome, sleep deprivation and more. If however, your daily energy levels or mood are unaffected by coffee, it is safe to say you are not dependent on coffee.
We’re all different
Other factors, like genetics and what medications you are taking, also play a role in determining how much coffee you should consume.
Genetically speaking, caffeine is metabolized in our bodies by an enzyme called CYP1A2, for which there are two variants (alleles) – the “rapid” metabolizer 1A and the “slow” metabolizer 1F. Studies have found that coffee drinkers with “slow” caffeine metabolizers may be at increased risk of heart attacks (12) and less athletic performance over time (13), while those with “rapid” metabolizers were not. In other words – if you happen to be metabolize caffeine slower, you might benefit from drinking less coffee.
Try this simple test: can you drink a cup of coffee later in the day or evening and fall asleep without any trouble? You’re probably a fast metabolizer. But if one small coffee in the afternoon kept you up all night, you’re likely a slow metabolizer.
Lastly, remember to consult your caffeine intake with your doctor if you’re taking medication, like decongestants (ephedrine, theorphylline), and herbal supplements (echinacea)(10). These substances could react negatively with caffeine!
(Don’t) Pour Some Sugar On Me
In general, however, you can stop feeling bad about drinking your morning cup of joe. Just be wary of cream and sugar, as they can add lots of empty calories to your daily drink. Coffee is not very high in calories on its own, at nearly zero calories per cup – it’s the McCoffees and the Mochas With Whipped that’ll get you.
High-sugar, high-caffeine beverages are also damaging to children. Research shows that children can develop tolerance for caffeine, meaning that they might come to consume more and more over time (14) – and that early introduction of added sugar to children can contribute to obesity and dental issues later in life (15).
Home-Brewed is Best
All in all, you should go ahead and enjoy your daily cup(s) of coffee. Just remember:
- The best way to take your coffee is black. If you need to sweeten it, add raw, natural honey.
- If you would like milk, try using grass-fed butter and coconut oil instead to make “bulletproof coffee”. The medium chain triglycerides (MCT) in coconut oil can provide your body with necessary fats, calories, and energy, while also upping your cognitive function (16).
Coffee has wonderful natural flavors, benefits, and health-boosting properties. So enjoy your morning cup(s)! Just make sure you’re keeping an eye on how much you should be drinking each day.
