Should You Stop Drinking Coffee Every Day? Experts Weigh In
There are a handful of things most of us do every day upon waking up: brush our teeth, scroll on our phones, enjoy a cup of coffee. For many, that cup of coffee is a non-negotiable, whether you prefer it in latte form, as a cold brew, or straight up black. In fact, nearly three quarters of Americans drink coffee every day and an astounding 2.25 BILLION cups are consumed each day. So we aren't exaggerating when we say that Americans love their coffee. But is over-consuming coffee a thing? Is it even healthy to drink coffee every day? We spoke to a handful of nutritionists and dietitians to get their take on your daily caffeine consumption and find out everything there is to know about drinking coffee.
The Health Benefits Of Coffee
No matter how it's brewed, coffee is extracted from roasted and ground coffee beans. Java contains some nutrients like magnesium, along with polyphenols and caffeine. Additionally, coffee is known to be rich in antioxidants and has anti-inflammatory effects due to its caffeine content. Experts explain that studies have shown coffee to have numerous potential health benefits, including improved cognitive function and reduced risk of some chronic conditions, including cancer, Parkinson's and Type 2 diabetes. Bridget Wood, RD, LD, CDCES says that it can even help to boost your energy and metabolism.
As Lauren Manaker, MS, RDN, LD, explains, "When it comes to drinking coffee every day, the general consensus is that it is typically okay for most people." However, Naria Le Mire, MPH, RD, recommends limiting coffee to one cup per day, "ideally after a balanced breakfast rather than on an empty stomach to support stable energy and nutrient intake." Additionally, avoiding coffee within 10 hours of bedtime is essential for maintaining a healthy lifestyle and supporting your circadian rhythms, she notes.
The Potential Pitfalls Of Coffee
Caffeine, a stimulant, is the primary concern when it comes to coffee. "Caffeine content in coffee can vary depending on factors such as the type of coffee beans, brewing method, and serving size," explains Lorraine Kearney, RD, CDN. A standard cup of coffee can contain anywhere from 95 to 200 mg of caffeine. That's a big range.
The FDA cites 400 mg of caffeine per day "as an amount not generally associated with dangerous, negative effects." But caffeine's impact can vary from person to person, all depending on how sensitive an individual is to caffeine and how fast they can metabolize it.
Kearney says that high coffee consumption could lead to anxiety, digestive issues, muscle tremors, headaches, caffeine dependency, and interference with calcium absorption (which can affect bone density, among other things). And excessive caffeine can raise your heart rate and blood pressure. She recommends that people with medical conditions such as heart problems, acid reflux, or anxiety disorders limit or avoid coffee. Pregnant women are advised to limit their caffeine to 200 mg per day.
"For individuals with IBS or similar conditions, coffee's natural laxative effect can trigger bowel movements or worsen symptoms," explains Le Mire. "If you notice this, consider limiting your intake or switching to a less acidic preparation method, like pour-over coffee," she recommends.
Additionally, drinking too much coffee can also lead to elevated cortisol levels. Le Mire explains that, over time, this "may contribute to increased stress, disrupted sleep, and weight gain in the abdominal area, potentially raising the risk of heart disease."
Wood expands on the potential pitfalls of consuming too much coffee, saying that it can also cause dehydration if you aren't mindful of your water intake. However, she offers advice on minimizing the negative side effects of coffee: "Choose decaf or a coffee with a lower caffeine amount especially earlier in the day to avoid missing out on evening rest and to reduce anxiety impacts," she recommends. She also is a proponent of just one cup per day, noting that oftentimes coffee can act as an appetite suppressant, so limiting your intake can prevent the skipping of meals and will also benefit your sleep and overall health.
Wood also reminds coffee drinkers that "toppings like flavored syrups or whipped cream can be a hidden source of added sugars or calories." She suggests being "mindful of the amounts you use when crafting your caffeinated concoctions and look for creamers and flavored syrups that use sweeteners such as stevia, as they can help keep sugar and calories content at a low level." This allows you to enjoy your favorite flavors without compromising your dietary needs.
The bottom line: Like everything, coffee is best enjoyed in moderation. Overdoing it can give you the jitters, or even cause more serious health problems, but enjoying one or two cups a day—so long as you don't suffer from any of the conditions mentioned above—can provide numerous health benefits.
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