Benefits and Risks of Coffee: What’s the Ideal Daily Intake?

Benefits and Risks of Coffee: What’s the Ideal Daily Intake?

People’s relationship with coffee oscillates between love and hate; while many harbor great affection for this beverage that is an integral part of their daily routine, others feel concerned about coffee consumption and the effects of caffeine on their health.

A study conducted by the National Coffee Association in 2023 found that 63% of Americans drink coffee daily, more than any other beverage except water. In the same year, coffee surpassed tea to become the favorite drink in the United Kingdom; according to the British Coffee Association, the UK consumes about 98 million cups of coffee daily, as reported by The Guardian newspaper.

However, on the flip side, many individuals feel uneasy about the amount of coffee they consume. This concern has been exploited by companies like “MudWtr,” which produce mushroom-based beverages, to advertise their products as a “healthier” alternative to regular coffee.

“Coffee has somewhat of a bad reputation,” says Dr. Peter Hayes, Professor of Hepatology at the University of Edinburgh. He points out that current concerns about coffee often refer to the concept of “detoxification,” which involves the idea of ridding the body of accumulated toxic or harmful substances due to lifestyle or dietary habits. However, Hayes notes that this concept is vague and difficult to measure scientifically.

Hayes adds to The Guardian, “Everyone speaks in extremely vague terms,” and emphasizes that “coffee is not poison.”

So, what should we conclude from Hayes’ remarks? What is the suitable amount of coffee to drink? And should we try to reduce it? Here are answers from several experts interviewed by The Guardian in response to these questions.

What Happens When We Drink Coffee?

Dr. Sandra Kirsten, Professor of Molecular Nutrition at Cornell University, explains that the main active component in coffee is caffeine.

Anyone who has had a cup of coffee in the morning is familiar with these effects. As a stimulant, caffeine makes individuals feel more alert, says Kirsten. People’s reaction times become faster, they become more focused, and they have greater endurance. Studies have found that caffeine consumption is associated with improved athletic performance.

According to Kirsten, these effects usually begin within half an hour and last for up to two hours. “This is why people tend to continue drinking coffee throughout the day,” she says, adding that its effects “do not last long.”

What are the Health Benefits of Drinking Coffee?

Experts agree that there are many benefits to morning coffee. Coffee contains “hundreds, if not thousands, of compounds,” says Dr. Edward Giovannucci, Professor of Nutrition and Epidemiology at the Harvard T.H. Chan School of Public Health.

“Some of these compounds may have a range of beneficial effects that may improve health in the long term,” he says. Giovannucci explains that some compounds, for example, have strong anti-inflammatory and antioxidant properties. Others reduce insulin resistance, a risk factor for diabetes.

Analyzing the effects of coffee consumption on health, Hayes and his colleagues found that drinking three to four cups a day was associated with a decreased risk of heart disease, some types of cancer, and conditions of the nervous, metabolic, and liver systems.

The liver appears to be the organ that benefits the most from coffee. One cup of coffee per day can reduce the risk of liver fibrosis by 20%, and five cups a day can reduce the risk by 80%, according to Hayes.

Hayes also points out that it is “important to distinguish between coffee and caffeine.” For example, a coffee drinker can see these benefits even with decaffeinated coffee. “So there’s something in coffee, not caffeine, that protects the liver,” he says, noting that consuming excessive amounts is not a healthy choice despite its benefits at this level.

What are the Negatives of Drinking Coffee?

Giovannucci says that increased coffee consumption can lead to high blood pressure.

In addition, some individuals may be more sensitive to the effects of caffeine than others: “The stimulating effect of coffee can cause anxiety in sensitive individuals and may affect their sleep,” says Giovannucci.

To mitigate its disruptive effects on sleep, experts advise limiting caffeine intake before 5 p.m., says Dr. Kira M. Nemn-Deub, a nutrition expert, food researcher, and nutrition coach.

But the specific timing will depend on your sleep schedule and your body’s sensitivity to caffeine. Nemn-Deub points to a study that found that consuming caffeine up to six hours before bedtime can significantly disrupt sleep and reduce total sleep time by more than an hour.

Hayes says that some individuals, including pregnant women and those with severe osteoporosis, should limit their coffee consumption.

Is there a Limit to the Amount of Coffee One Should Drink Daily?

It seems that consuming up to 400 milligrams of caffeine per day is safe for most adults, according to the Mayo Clinic.

One eight-ounce cup of brewed coffee contains about 95 milligrams of caffeine, says Giovannucci, so this equals about four cups of coffee.

Giovannucci says that above these levels, people may feel tense and experience an increased heart rate – “symptoms that can be felt during a panic attack.”

He adds that individuals with panic disorder or underlying anxiety are particularly prone to experiencing these negative side effects.

On the other hand, Hayes says that drinking two to three cups a day generally serves as the optimal range for reaping the benefits of coffee without being exposed to its negatives. But the ideal amount varies from person to person.

Nemn Deub says, “It’s essential to listen to your body,” adding that each person has a different level of caffeine sensitivity, with some feeling tense after one cup, while others feel better after three cups.

Excessive caffeine consumption can have much more dangerous effects. According to the US Food and Drug Administration, toxic effects of caffeine, such as seizures, have been observed with rapid consumption of 1200 milligrams of caffeine at once.

Accordingly, the administration notes that highly concentrated caffeine products, such as those found in caffeine powders or energy drinks, “pose a significant threat to public health.”

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[:ar]Privacy Policy for qahwa world At qahwaworld, accessible from qahwaworld.com, one of our main priorities is the privacy of our visitors. This Privacy Policy document contains types of information that is collected and recorded by qahwaworld and how we use it. If you have additional questions or require more information about our Privacy Policy, do not hesitate to contact us. This Privacy Policy applies only to our online activities and is valid for visitors to our website with regards to the information that they shared and/or collect in qahwaworld. This policy is not applicable to any information collected offline or via channels other than this website. Our Privacy Policy was created with the help of the Free Privacy Policy Generator. Consent By using our website, you hereby consent to our Privacy Policy and agree to its terms. 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Privacy Policy for Qahwa World

At Qahwa World, accessible from https://qahwaworld.com, one of our main priorities is the privacy of our visitors. This Privacy Policy document contains types of information that is collected and recorded by Qahwa World and how we use it. If you have additional questions or require more information about our Privacy Policy, do not hesitate to contact us. This Privacy Policy applies only to our online activities and is valid for visitors to our website with regards to the information that they shared and/or collect in Qahwa World. This policy is not applicable to any information collected offline or via channels other than this website. Our Privacy Policy was created with the help of the Free Privacy Policy Generator.

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Qahwa World's Privacy Policy does not apply to other advertisers or websites. Thus, we are advising you to consult the respective Privacy Policies of these third-party ad servers for more detailed information. It may include their practices and instructions about how to opt-out of certain options. You can choose to disable cookies through your individual browser options. To know more detailed information about cookie management with specific web browsers, it can be found at the browsers' respective websites.

CCPA Privacy Rights (Do Not Sell My Personal Information)

Under the CCPA, among other rights, California consumers have the right to: Request that a business that collects a consumer's personal data disclose the categories and specific pieces of personal data that a business has collected about consumers. Request that a business delete any personal data about the consumer that a business has collected. Request that a business that sells a consumer's personal data, not sell the consumer's personal data. If you make a request, we have one month to respond to you. If you would like to exercise any of these rights, please contact us.

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We would like to make sure you are fully aware of all of your data protection rights. Every user is entitled to the following: The right to access – You have the right to request copies of your personal data. We may charge you a small fee for this service. The right to rectification – You have the right to request that we correct any information you believe is inaccurate. You also have the right to request that we complete the information you believe is incomplete. The right to erasure – You have the right to request that we erase your personal data, under certain conditions. The right to restrict processing – You have the right to request that we restrict the processing of your personal data, under certain conditions. The right to object to processing – You have the right to object to our processing of your personal data, under certain conditions. The right to data portability – You have the right to request that we transfer the data that we have collected to another organization, or directly to you, under certain conditions. If you make a request, we have one month to respond to you. If you would like to exercise any of these rights, please contact us.

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Another part of our priority is adding protection for children while using the internet. We encourage parents and guardians to observe, participate in, and/or monitor and guide their online activity. Qahwa World does not knowingly collect any Personal Identifiable Information from children under the age of 13. If you think that your child provided this kind of information on our website, we strongly encourage you to contact us immediately and we will do our best efforts to promptly remove such information from our records.[:ru]Privacy Policy for qahwa world At qahwaworld, accessible from qahwaworld.com, one of our main priorities is the privacy of our visitors. This Privacy Policy document contains types of information that is collected and recorded by qahwaworld and how we use it. If you have additional questions or require more information about our Privacy Policy, do not hesitate to contact us. This Privacy Policy applies only to our online activities and is valid for visitors to our website with regards to the information that they shared and/or collect in qahwaworld. This policy is not applicable to any information collected offline or via channels other than this website. Our Privacy Policy was created with the help of the Free Privacy Policy Generator. Consent By using our website, you hereby consent to our Privacy Policy and agree to its terms. Information we collect The personal information that you are asked to provide, and the reasons why you are asked to provide it, will be made clear to you at the point we ask you to provide your personal information. If you contact us directly, we may receive additional information about you such as your name, email address, phone number, the contents of the message and/or attachments you may send us, and any other information you may choose to provide. When you register for an Account, we may ask for your contact information, including items such as name, company name, address, email address, and telephone number. How we use your information We use the information we collect in various ways, including to: Provide, operate, and maintain our website Improve, personalize, and expand our website Understand and analyze how you use our website Develop new products, services, features, and functionality Communicate with you, either directly or through one of our partners, including for customer service, to provide you with updates and other information relating to the website, and for marketing and promotional purposes Send you emails Find and prevent fraud Log Files qahwaworld follows a standard procedure of using log files. These files log visitors when they visit websites. All hosting companies do this and a part of hosting services' analytics. The information collected by log files include internet protocol (IP) addresses, browser type, Internet Service Provider (ISP), date and time stamp, referring/exit pages, and possibly the number of clicks. These are not linked to any information that is personally identifiable. The purpose of the information is for analyzing trends, administering the site, tracking users' movement on the website, and gathering demographic information. Cookies and Web Beacons Like any other website, qahwaworld uses 'cookies'. These cookies are used to store information including visitors' preferences, and the pages on the website that the visitor accessed or visited. The information is used to optimize the users' experience by customizing our web page content based on visitors' browser type and/or other information. For more general information on cookies, please read the Cookies article on Generate Privacy Policy website. Google DoubleClick DART Cookie Google is one of a third-party vendor on our site. It also uses cookies, known as DART cookies, to serve ads to our site visitors based upon their visit to www.website.com and other sites on the internet. However, visitors may choose to decline the use of DART cookies by visiting the Google ad and content network Privacy Policy at the following URL – https://policies.google.com/technologies/ads Our Advertising Partners Some of advertisers on our site may use cookies and web beacons. Our advertising partners are listed below. Each of our advertising partners has their own Privacy Policy for their policies on user data. For easier access, we hyperlinked to their Privacy Policies below. Google https://policies.google.com/technologies/ads Advertising Partners Privacy Policies You may consult this list to find the Privacy Policy for each of the advertising partners of qahwaworld. Third-party ad servers or ad networks uses technologies like cookies, JavaScript, or Web Beacons that are used in their respective advertisements and links that appear on qahwaworld, which are sent directly to users' browser. They automatically receive your IP address when this occurs. These technologies are used to measure the effectiveness of their advertising campaigns and/or to personalize the advertising content that you see on websites that you visit. Note that qahwaworld has no access to or control over these cookies that are used by third-party advertisers. Third Party Privacy Policies qahwaworld's Privacy Policy does not apply to other advertisers or websites. Thus, we are advising you to consult the respective Privacy Policies of these third-party ad servers for more detailed information. It may include their practices and instructions about how to opt-out of certain options. You can choose to disable cookies through your individual browser options. To know more detailed information about cookie management with specific web browsers, it can be found at the browsers' respective websites. CCPA Privacy Rights (Do Not Sell My Personal Information) Under the CCPA, among other rights, California consumers have the right to: Request that a business that collects a consumer's personal data disclose the categories and specific pieces of personal data that a business has collected about consumers. Request that a business delete any personal data about the consumer that a business has collected. Request that a business that sells a consumer's personal data, not sell the consumer's personal data. If you make a request, we have one month to respond to you. If you would like to exercise any of these rights, please contact us. GDPR Data Protection Rights We would like to make sure you are fully aware of all of your data protection rights. Every user is entitled to the following: The right to access – You have the right to request copies of your personal data. We may charge you a small fee for this service. The right to rectification – You have the right to request that we correct any information you believe is inaccurate. You also have the right to request that we complete the information you believe is incomplete. The right to erasure – You have the right to request that we erase your personal data, under certain conditions. The right to restrict processing – You have the right to request that we restrict the processing of your personal data, under certain conditions. The right to object to processing – You have the right to object to our processing of your personal data, under certain conditions. The right to data portability – You have the right to request that we transfer the data that we have collected to another organization, or directly to you, under certain conditions. If you make a request, we have one month to respond to you. If you would like to exercise any of these rights, please contact us. Children's Information Another part of our priority is adding protection for children while using the internet. We encourage parents and guardians to observe, participate in, and/or monitor and guide their online activity. qahwaworld does not knowingly collect any Personal Identifiable Information from children under the age of 13. If you think that your child provided this kind of information on our website, we strongly encourage you to contact us immediately and we will do our best efforts to promptly remove such information from our records.[:]
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