The U.S. Food and Drug Administration (FDA) recommends that adults consume no more than 400 milligrams of caffeine per day.
That equals roughly three to four regular cups of coffee, depending on how strong it is.
According to experts interviewed by Real Simple magazine, most of the health benefits fall within this range.
If you drink significantly more, the risk of side effects such as restlessness, heart palpitations, and poor sleep increases.
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At the same time, people react differently to caffeine. Some tolerate several cups, while others experience discomfort after only a small amount.
What the research says
Several large studies suggest that moderate coffee consumption may be associated with a lower risk of premature death. A meta-analysis published in the BMJ identified such a link.
Other studies, reported in journals including Trends in Cardiovascular Medicine, Nutrients, and JAMA, indicate that coffee may be associated with a lower risk of cardiovascular disease, type 2 diabetes, and possibly slower cognitive decline.
However, researchers emphasize that these findings primarily show associations. The studies do not conclusively prove that coffee itself is responsible for the effects.
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Timing and habits
The timing of coffee consumption also plays a role. Caffeine remains in the body for several hours and, according to studies, can affect sleep quality, particularly if coffee is consumed later in the day.
People prone to heartburn may also experience more symptoms if they drink coffee close to bedtime.
Experts told Real Simple that it is not only about the coffee itself. Adding large amounts of sugar and cream can increase the intake of calories and saturated fat.
Overall, research suggests that coffee can be part of a healthy lifestyle if consumed in moderation and adjusted to individual habits.
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Sources: Real Simple, FDA, BMJ, Trends in Cardiovascular Medicine, Nutrients, and JAMA.
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