NEW YORK: Recent studies have highlighted both the potential benefits and risks associated with coffee consumption. While moderate coffee intake has been linked to reduced risks of certain diseases, excessive consumption has been linked to potential health concerns such as heart problems, strokes, and dementia. Amid these findings, experts offer insights into how much coffee one should drink to maintain a healthy lifestyle.
Numerous studies have underscored the potential advantages of moderate coffee consumption, including a lowered risk of cancer, Type 2 diabetes, and heart disease. Additionally, people often turn to coffee for an energy boost and mood enhancement. However, some researchers have established links between excessive coffee consumption and health issues, leading to questions about optimal daily intake.
Tricia Psota, a member of the American Society for Nutrition, emphasizes that coffee should not be consumed solely for health benefits. While normal consumption is generally not harmful, Psota suggests that individuals who do not currently consume caffeinated beverages should not incorporate them into their routine for health reasons.
So, how much coffee is considered excessive? The Food and Drug Administration (FDA) recommends a daily intake of up to 400 milligrams, equivalent to approximately four or five 8-ounce cups. However, adverse effects such as erratic heartbeat and nausea typically manifest only when consumption reaches around 12 cups per day.
Daily Coffee Consumption for Health
While the FDA guideline appears reasonable, it’s important to consider individual tolerance levels. Psota notes that the body’s ability to tolerate caffeine varies, and some individuals cannot handle more than one or two cups daily. For certain groups like pregnant or breastfeeding individuals, she suggests a lower intake of 200 milligrams to avoid passing caffeine to infants through breast milk.
For those with conditions such as diabetes or cardiovascular disease, the risk can increase if coffee is consumed with added sugar or cream, warns Nikki Cota, a dietitian at the Mayo Clinic in Arizona.
Determining when to cut back on coffee consumption depends on individual reactions and evolving body chemistry. Jessica Sylvester from the Academy of Nutrition and Dietetics suggests that some people might experience negative side effects with age as the body’s tolerance evolves. If feelings of excessive tiredness persist or if caffeine fails to alleviate it, reducing coffee intake might be necessary. Furthermore, an accelerated heartbeat could indicate the need to cut back, though Sylvester emphasizes that these thresholds differ for each person.
Dr. David Buchholz from the Columbia University Irving Medical Center cautions against excessive caffeine consumption for adolescents, especially given the growing marketing of caffeinated energy drinks to children. For teenagers, Buchholz suggests keeping daily caffeine intake below 100 milligrams, roughly equivalent to an 8-ounce cup of coffee.
