Consuming up to 400 mg of caffeine daily, equivalent to 4 cups of coffee, can offer various health benefits. However, individual tolerance varies, meaning this amount might be excessive for some. Therefore, drinking coffee every morning impacts health in diverse ways.
Benefits
One cup of black coffee, approximately 355 ml, contains 113-247 mg of caffeine. This stimulates the brain and nervous system, increasing alertness, reducing fatigue, and improving concentration. Consequently, many choose coffee to start their day.
Coffee's stimulating effects provide the body with more energy, increasing muscle endurance and supporting more effective workouts.
Moderate coffee consumption can lower the risk of cardiovascular diseases, including heart failure, coronary artery disease, stroke, and arrhythmia. It also helps limit hypertension and myocardial infarction. These positive effects are attributed to antioxidants in coffee beans, which protect cells and reduce inflammation, a key factor in heart disease risk.
A study by the US National Cancer Institute, the US National Institutes of Health, and the US Department of Health and Human Services, involving over 400,000 individuals aged 50-71, linked coffee consumption to a lower risk of mortality. The most beneficial intake was 4-5 cups daily, reducing the risk of early death by 12% in men and 16% in women; consuming over 6 cups offered no additional benefits. Drinking coffee in the morning is more advantageous than later in the day, as it avoids negatively impacting circadian rhythm and sleep.
Coffee can slightly increase the metabolic rate, which is the amount of energy the body uses for basic activities. However, this effect is short-term and does not always lead to weight loss.
Moderate daily consumption of black coffee (1-4 cups) is associated with a reduced risk of diabetes. This benefit is attributed to phytochemical compounds in coffee beans, which help limit oxidative stress—a factor contributing to obesity, metabolic syndrome, and type 2 diabetes. Coffee also provides beneficial antioxidants like chlorogenic acid, a polyphenol that can improve insulin sensitivity and glucose metabolism.
Risks
Coffee can cause anxiety, restlessness, or a rapid heartbeat. However, these effects are generally mild and unlikely to cause harm. Individuals experiencing these side effects should adjust their intake or avoid coffee entirely.
Coffee can stimulate faster bowel activity, leading to diarrhea, bloating, and abdominal pain, especially in individuals with digestive issues like irritable bowel syndrome (IBS). Its acidity can also worsen symptoms of acid reflux, causing burning sensations and discomfort in the upper abdomen and throat. However, pairing coffee with a balanced breakfast can mitigate these stimulating effects and reduce reflux.
Daily morning coffee consumption can stain teeth and erode enamel, causing sensitivity to hot or cold foods and drinks. Rinsing or brushing teeth after drinking coffee can reduce this issue.
Bao Bao (According to Health, Healthline)
