How Much Coffee is Too Much Coffee?
If you are like me, you can't imagine starting your day without your morning cup of Joe. Coffee is more than just a drink; it's a lifestyle. I love coffee so much that I made sure to bring my own coffee machine with me when I had to travel for my medical school rotations. But not everyone shares my passion for coffee. My husband, for example, is a coffee avoider. He only drinks decaf if I force him to have a coffee with me.
Enjoying a Latte in Wichita with my husband, who had the smoothie.
Coffee is not only a popular beverage, but also a source of beneficial compounds for our health. Like many vegetables and fruits, coffee can trigger a cellular response that enhances our protection against oxidative stress and damage. This response involves the increased expression of proteins that have antioxidant, detoxifying and repair functions. (1) A large number of prospective cohort studies have also shown an association between habitual coffee consumption and multiple health outcomes, including positive outcomes related to type-2 diabetes mellitus, non-alcoholic fatty liver disease, liver cancer, gout, kidney stones, and Parkinson’s disease. (2)
But as with everything, too much of a good thing can be bad. Excessive caffeine intake can cause adverse effects such as anxiety, restlessness, insomnia, and increased heart rate. (3) Caffeine can also interfere with your sleep quality, especially if you drink it late in the day. A study from Australia found that greater caffeine consumption was associated with shorter sleep and reduced sleep quality. (4) Moreover, some people may be more sensitive to caffeine than others, and may experience negative symptoms even with low doses.
So how much coffee is too much? The answer depends on several factors, such as your body weight, age, health condition, and personal tolerance. However, according to the United States Food and Drug Administration (FDA), a general guideline is to limit your caffeine intake to no more than 400 milligrams (mg) per day, which is equivalent to about 4 or 5 cups of brewed coffee. (5) Pregnant and breastfeeding women, children, and people with certain medical conditions (including migraines) should consume less or avoid caffeine altogether. (6)
Another thing to consider is what you add to your coffee. Cream, sugar, flavored syrups, and whipped cream can add extra calories, fat, and sugar to your drink, which can affect your weight and health. Try to use low-fat milk or plant-based alternatives and limit the amount of sweeteners. You can also experiment with different types of coffee beans, roasts, and brewing methods to enhance the flavor and aroma of your coffee without adding extra ingredients.
Coffee can be a wonderful part of your diet if you drink it in moderation and enjoy it responsibly. It can boost your mood, energy, and productivity, as well as provide some health benefits. However, too much coffee can have negative consequences for your well-being and sleep quality. Therefore, it is important to find the right balance for yourself and listen to your body's signals.
References:
Kolb H, Kempf K, Martin S. Health Effects of Coffee: Mechanism Unraveled?. Nutrients. 2020;12(6):1842. Published 2020 Jun 20. doi:10.3390/nu12061842
Poole R, Kennedy OJ, Roderick P, Fallowfield JA, Hayes PC, Parkes J. Coffee consumption and health: umbrella review of meta-analyses of multiple health outcomes [published correction appears in BMJ. 2018 Jan 12;360:k194]. BMJ. 2017;359:j5024. Published 2017 Nov 22. doi:10.1136/bmj.j5024
Butt MS, Sultan MT. Coffee and its consumption: benefits and risks. Crit Rev Food Sci Nutr. 2011;51(4):363-373. doi:10.1080/10408390903586412
Watson EJ, Coates AM, Kohler M, Banks S. Caffeine Consumption and Sleep Quality in Australian Adults. Nutrients. 2016;8(8):479. Published 2016 Aug 4. doi:10.3390/nu8080479
The United States Food and Drug Administration. Spilling the Beans: How Much Caffeine is Too Much? Updated September 7, 2023. Accessed September 11, 2023. https://www.fda.gov/consumers/consumer-updates/spilling-beans-how-much-caffeine-too-much#:~:text=For%20healthy%20adults%2C%20the%20FDA,it%20(break%20it%20down).
Wikoff D, Welsh BT, Henderson R, et al. Systematic review of the potential adverse effects of caffeine consumption in healthy adults, pregnant women, adolescents, and children. Food Chem Toxicol. 2017;109(Pt 1):585-648. doi:10.1016/j.fct.2017.04.002
