Is this habit dangerous to your health, or is it just a myth?
Many people consume up to three cups of coffee daily to boost their energy and stay alert. But what actually happens to the body with regular coffee consumption? Let’s explore what nutrition experts and studies say about the effects of daily coffee on health.
Benefits of Moderate Coffee Consumption
Drinking coffee in moderate amounts can offer several health benefits, including improved focus, reduced sleepiness, and even a lower risk of chronic diseases like cancer. Both the World Health Organization (WHO) and the European Food Safety Authority (EFSA) recommend a daily intake of 200 to 400 mg of caffeine—equivalent to two to four cups of coffee—as safe and beneficial for most adults.
Moderate coffee consumption enhances mental performance and attention. Additionally, athletes may benefit from taking 3 mg of caffeine per kilogram of body weight at least one hour before exercising to improve endurance and performance.
A large-scale study called the European Prospective Investigation into Cancer and Nutrition (EPIC), which involved over 521,330 participants from 10 countries, showed that people who regularly consume coffee have a reduced risk of death from various causes, including cardiovascular and digestive diseases.
It’s also worth noting that caffeine is not exclusive to coffee. It’s present in tea, energy drinks, cola, and chocolate.
Key Benefits of Coffee
1. Increased Energy and Focus. Caffeine acts as a stimulant to the central nervous system, raising adrenaline levels, which enhances physical performance. It also sharpens focus and improves concentration, making it a valuable tool for those engaged in mentally demanding tasks or needing an energy boost throughout the day.
2. Reduced Risk of Chronic Diseases. Numerous studies link moderate coffee consumption with a decreased risk of several chronic conditions. For example, drinking coffee regularly is associated with a lower likelihood of developing Parkinson’s disease, type 2 diabetes, and some cancers, including liver and colorectal cancer. A meta-analysis involving over 45,000 participants found that drinking up to six cups of coffee per day reduced the risk of type 2 diabetes by 33% compared to non-coffee drinkers.
3. Improved Physical Performance. Caffeine enhances endurance by delaying fatigue and boosting performance, which is why it’s popular among athletes. It stimulates the release of norepinephrine, a hormone that helps the body respond to physical challenges more effectively.
4. Cardiovascular Health Support. While coffee consumption can temporarily raise blood pressure, this effect tends to diminish with regular use as the body builds tolerance. A long-term study of middle-aged individuals without cardiovascular disease found that those who drank up to three cups of coffee per day had a 21% lower risk of stroke, a 17% lower risk of cardiovascular mortality, and a 12% lower risk of all-cause mortality compared to non-coffee drinkers.
According to the 2024 guidelines of the European Society of Cardiology, coffee consumption is not linked to an increased risk of hypertension. On the contrary, higher coffee intake may be associated with a lower risk of developing high blood pressure.
5. Liver Health Protection. Coffee has protective effects on liver cells by promoting the production of tannins, which help reduce the risk of liver diseases like cirrhosis and non-alcoholic fatty liver disease. There is also strong evidence that coffee consumption lowers the risk of liver cancer. These benefits apply to various types of coffee, including filtered, espresso, and instant varieties.
6. Emotional Well-being. Moderate coffee consumption has been associated with a lower risk of depression and improved emotional well-being. Caffeine promotes the production of neurotransmitters such as serotonin and dopamine, which are essential for maintaining a positive mood.
Potential Risks of Excessive Coffee Consumption
While coffee offers numerous benefits, drinking more than three to four cups a day can lead to negative side effects, such as sleep disturbances, digestive issues, rapid heartbeat, and elevated blood pressure. Individuals sensitive to caffeine may also experience increased anxiety, restlessness, and insomnia with high doses.
To enjoy the positive effects of coffee while avoiding these risks, it’s important to consume it in moderation. Maintaining a balanced intake ensures that coffee remains a helpful and enjoyable part of your daily routine without compromising your health.