Coffee, which is a favorite drink of many, contains several hundreds of bioactive compounds. In fact, it is the largest source of antioxidants for a lot of people.
Several studies which have been done throughout the years also showed that coffee-lovers have a considerably lower risk of conditions such as type 2 diabetes, liver diseases as well as neurological disorders.
However, everything has its norm and the same goes for coffee as well since an excess intake of it can be associated with certain risks.
So keep on reading to find out how much coffee we can safely enjoy without worrying about any negative consequences.
How Much Caffeine Does A Single Cup Of Coffee Contain
Caffeine, which is the active ingredient in coffee, is considered as the number one most commonly consumed psychoactive substance in the whole world.
As for coffee’s caffeine content, it is highly variable and ranges from fifty to over four hundred mg per cup.
How Many Cups Of Coffee Is It Safe To Drink A Day
As a rule of thumb, it's safe to assume that the average 8-ounce or 240-ml cup of coffee provides us around 100 mg of caffeine.
Several sources have suggested that 400 mg of caffeine which is the equivalent of 4 cups or 945 ml of coffee is safe to consume for most healthy adults each day.
However, there are a lot of people who drink much more than this recommended amount without any issues so what's happening?
Well, we need to remember that there exist a variety of caffeine sources such as tea, energy drinks, soft drinks, certain medications and chocolate.
Short-term Symptoms Indicative Of Excess Intake
If we happen to drink too much coffee over the short period, we may experience mental as well as physical symptoms such as: restlessness, dizziness, anxiety, irritability, insomnia, tremors, fast heart beat, and upset stomach.
Experiencing all or any of these symptoms after drinking coffee may indicate that we are sensitive to caffeine and therefore, should consider to cut down on its consumption or even avoid caffeine altogether.
While it is possible to die from the caffeine overdose, this can't happen from drinking coffee alone. A person would've to drink more than 23.7 liters or 100 cups of coffee in a single day.
However, there still exist a few rare cases of people who have died after taking caffeine supplements. In other words, we shouldn't consume too much caffeine as it may cause a variety of unpleasant symptoms which are mostly related to our brain as well as digestive system.
Different People Tolerate Different Amounts
Caffeine affects people in many different ways. It's worth mentioning that many genes have been discovered which affect people’s sensitivity to this powerful stimulant.
These genes also affect the enzymes which break down caffeine in our liver alongside the receptors in our brain which are affected by caffeine.
Moreover, the caffeine effects on sleep are genetically determined as some people drink coffee and then go to sleep immediately while there are others who are kept awake throughout the whole night.
So depending on a person's genetic makeup, we may tolerate a lot or very little of caffeine. Most people are usually somewhere in the middle. Additionally, our acquired tolerance plays a very important role as well. Those people who drink coffee every day are much more tolerable of caffeine than those who drink it rarely.
It's also important to note that some medical conditions may affect sensitivity to caffeine. For example, if a person has anxiety, panic disorder, high blood pressure, heart arrhythmia, diabetes, or other medical conditions, chances are high that they'll tolerate less caffeine. However, in order to discover our caffeine tolerance, consultation with a medical provider is much better than doing experiments on our own.
In other words, our sensitivity to caffeine remains highly variable, depending on genes as well as receptors for caffeine in our brain.
Evidence indicates that just 4-5 cups of coffee each day may function as the optimal amount since this exact amount is linked to a lower risk of several common diseases as well as the lowest risk of premature death.
However, this doesn’t mean that any of us are now suddenly obliged to have a cup of coffee (or even cups) each day.
People who have certain medical conditions, don't like this beverage, or are simply caffeine-sensitive should definitely avoid it. What’s more, did you know that coffee tends to give us anxiety or sleep problems? So if you've been suffering from any of them as of lately, reducing or even eliminating caffeine intake altogether can help you in resolving the issues.
Furthermore, we can easily negate a variety of benefits coffee provides by adding sugar or some other unhealthy and high-calorie ingredients to it. Yet, it is still possible to try optimizing your coffee for successfully obtaining the maximum benefits.
Caffeine During Pregnancy
In pregnant women, caffeine is able to cross the placenta, reaching the fetus. However, the fetus has problems with metabolizing caffeine.
Some studies have even linked high caffeine intake during pregnancy with the increased risk of stillbirth, miscarriage, premature delivery as well as the lower birth weight. Generally, it is recommended that pregnant women should limit their intake to hundred or two hundred mg of caffeine each day which is about 1-2 cups or 240-475 ml of coffee.
However, many experts still recommend avoiding coffee altogether during pregnancy. So if you are a pregnant woman who wants to ensure the safety of both you and a fetus, this will be a smart choice.
Too Many Answers
For people who enjoy coffee, there is no need to worry as there’s very little evidence supporting the harmful effects of coffee and too much evidence supporting its benefits.
And while 4-5 cups each day can be optimal, many people are able to tolerate more than that amount without any problems which means that for people like us who enjoy drinking a lot of coffee as well as don’t experience any side effects, there’s no need or reason to stop drinking it.