Most of us enjoy a cup of joe in our routine, whether we’re drinking it over ice at the desk, drinking it hot while sitting in our favorite chair, or popping it out on a run. Since it is an indispensable part of our lives, it is normal to wonder whether coffee is good for your health.
US Food and Drug Administration (FDA) says most people can tolerate up to 400 milligrams of coffee per day (which works out to two to three 12-ounce cups each day) without experiencing any adverse effects.
As for those who exceed recommended limits (or are more sensitive to caffeine than others)? Experts say you may be in for a bit of a bumpy ride, with short-term side effects ranging from mild anxiety to an upset stomach in some cases, and long-term complications that can lead to high blood pressure.
With rumors abounding about too much coffee consumption (rapid heart rate, anyone?), some people may find themselves asking whether their daily coffee habits are OK. bad for their health.
Meet the Experts: Keri Glassman, MS, RDN, a renowned nutritionist and founder and CEO of Nutritious Life; Catherine Carpenter, Ph.D., MPH, researcher of cancer risk from dietary patterns and assistant professor at the UCLA Center for Human Nutrition; Susan Oh, MPH, director of the Johns Hopkins nutrition research program; Brynna Connor, MD; Edo Paz, MD, a cardiologist in New York
Read on to find out what experts say about the physical effects of drinking coffee; This includes a few surprising science-backed benefits that may be lurking in your morning coffee cup(s).
Is coffee good for you?
Let’s pause for a moment to remind you how the research behind the benefits of coffee has changed over the years: In 1991, the World Health Organization (WHO) classified coffee as a “possible carcinogen.” Later in 2016, the organization found that “there is no conclusive evidence of the carcinogenic effect of drinking coffee.” And by the way, most of the news about coffee has been largely positive: Rather than being harmful to your health, regular coffee consumption in moderation is actually harmful. Good for you.
Then, when new Proposition 65 regulations took effect in California in 2018, there was debate about whether companies should put cancer warning labels on coffee products sold in California. The reason: When coffee is roasted, it produces a chemical called acrylamide, which is classified as a carcinogen in California.
Decision: After evaluating thousands of studies, the Office of Environmental Health Hazard Assessment found that no warning label was needed because chemicals created during roasting and brewing do not pose a significant cancer risk. Acrylamide has been shown to cause cancer only in laboratory rodents.
Diet-induced cancer risk researcher, MPH, Ph.D. “Large amounts of acrylamide have been shown to cause cancer in animal models, but there is no convincing evidence that it increases the risk of cancer in humans,” says Catherine Carpenter. patterns and assistant professor at the UCLA Center for Human Nutrition.
Additionally, in studies with rodents, “animals are exposed to acrylamide concentrations 60 times higher than those exposed to humans,” he says. If you were drinking enough coffee every day to be exposed to this much acrylamide, you’d probably have bigger problems than an increased risk of cancer.
Now that these myths have been debunked, let’s talk about the health benefits of coffee. “Coffee to be “It’s good for us, and because it’s rich in antioxidants, it actually helps prevent disease,” says Keri Glassman, RDN, MS. The high presence of antioxidants, especially polyphenols, in coffee has been linked to many benefits, including reducing the risk of diseases such as cancer and liver disease. “It is also high in hydrocinnamic acids, including chlorogenic acid and ferulic acid, which all have antioxidant properties,” says Glassman.
Still feeling uneasy about your daily cup of coffee? Here are more research-based reasons to turn on your coffee pot.
What are the benefits of coffee?
1. Coffee may help reduce your risk of some types of cancer
According to one study, coffee contains more than 1,000 compounds, many of which likely contain anti-inflammatory and anti-cancer compounds. BMJ research review. “The coffee bean itself has antioxidants that help prevent free radical damage that could potentially lead to cancer,” explains Susan Oh, MPH, director of the nutrition research program at Johns Hopkins.
According to the report, coffee consumption is associated with a reduced risk of prostate and endometrial cancer, as well as melanoma and leukemia. What’s more, a 2017 University of Southern California study found that coffee drinkers were 26 percent less likely to develop colorectal cancer than non-coffee drinkers. Those who drank more than 2.5 servings a day were 54 percent less likely to get cancer.
2. Coffee May Help Reduce Your Risk of Alzheimer’s
Research shows that caffeine from drinking coffee or taking caffeine supplements can help improve memory, explains Dr. “There is also evidence to suggest that people who drink caffeine daily (in reasonable amounts!) have a lower risk of stroke or dementia,” says Brynna Connor.
In fact, one small study of subjects showing signs of memory problems found that, over a 2- to 4-year period, people with low levels of caffeine in their blood were more likely to develop dementia than those with high levels.
3. May Improve Skin Health
Another potential benefit to your daily Java fix? You may look better. Dr. “Coffee also has high amounts of antioxidants, which have been shown to help reduce inflammation and improve overall skin health,” says Connor.
4. It may help keep your heart healthy
According to New York cardiologist Edo Paz, coffee has many important effects on the heart. Dr. “The caffeine in coffee can cause increased heart rate and blood pressure, and can also lead to dehydration,” Paz says, warning as long as you consume coffee. measuredYou shouldn’t have any problems.
“Actually, coffee has been shown to have some benefits. For example, a study found that moderate coffee consumption may reduce the risk of high blood pressure, high cholesterol and other heart conditions.”
5. Coffee may reduce the risk of Parkinson’s
Parkinson’s is a disease of the central nervous system characterized by tremors. “Many studies have shown that coffee not only provides neuroprotective benefits in the development of Parkinson’s Disease but may also help with movement symptoms,” says Glassman.
6. Coffee may protect DNA
A 2018 study showed that consumption of dark roasted coffee could prevent DNA damage in both men and women. Moderate coffee consumption was linked to prevention of DNA strand breakage; studies suggest it may also be linked to a reduced risk of some diseases, such as cancer.
7. Coffee may help you live longer
Most importantly, research shows that people who drink coffee may be less likely to die from all causes. That was the conclusion of a 2022 study published in the Annals of Internal Medicine, which found that drinking 1.5 to 3.5 cups of coffee per day was associated with a lower risk of death, including deaths from heart disease and cancer.
8. Coffee may help mental health
“One study showed that regular coffee drinkers were less likely to have depressive symptoms,” Glassman shares. While more research is needed, the study compared coffee drinkers to non-coffee drinkers and reported that coffee drinkers were less likely to experience depressive symptoms and had lower perceived stress. This may be due to the high amount of antioxidants in coffee.
9. Coffee Can Help Speed Up Your Workouts
Need some support to complete your workout? A 2018 study showed that caffeine had a positive effect on athletes’ time trial performance. “The best way to maximize this boost is to pair your cup of coffee with a well-balanced snack or meal high in healthy fats, high-quality protein and fiber to help balance blood sugar levels,” says Glassman. So, be conscious of how you consume caffeine to get the best boost.
Additionally, a study conducted in 2015 International Magazine Sports Nutrition and Exercise Metabolism It suggests that people who drink coffee before exercise burn more calories after exercise, also known as EPOC (excess post-exercise oxygen consumption). We will drink to this!
Is drinking coffee every day harmful?
Drinking coffee every day isn’t inherently bad, but it does have an impact on your health depending on how you drink it, says Chester Wu, MD, a psychiatrist and sleep specialist in Texas. more you drink and When you drink it.
“Daily consumption in moderate amounts (defined as: this review (two to three cups or 300 mg/day) has been associated with several health benefits, such as better cognitive function and a reduced risk of some diseases,” he says. “However, drinking coffee too late in the day or consuming too much caffeine throughout the day can delay falling asleep or increase overall health.” It can affect your sleep by reducing sleep quality.”
And that’s not all. If you’ve become dependent on coffee to get through the day, Wu says, it could be a sign of an underlying health issue like sleep debt.
What does coffee do to your body?
Dr. Wu says that when you drink coffee, caffeine acts as a stimulant by blocking adenosine, the sleep-promoting neurotransmitter, resulting in increased alertness and focus. “So coffee can help you feel more alert, especially during the morning or mid-morning slump,” she says.
Dr. “But caffeine also triggers the release of adrenaline, which increases your heart rate and can cause tension or anxiety in some people, especially at high doses,” Wu continues. “Coffee’s stimulant effects can last for several hours, meaning that even if you drink it earlier in the day, it can still affect your ability to relax and fall asleep at night.”
Dr. In addition to adrenaline, the stimulant in coffee can also affect your central nervous system, leading to an increase in the amount of cortisol hitting your system, Connor says. Cortisol is also known as the “stress hormone,” and high levels can increase the feeling of anxiety some people feel when they drink too much caffeine.
Unfortunately, Dr. Regular caffeine consumption can cause you to develop a tolerance, which means you may need to drink more over time to get the same effect, which could potentially exacerbate the side effects you experience, Wu says.
So what’s the verdict? It seems like experts all agree that coffee is an excellent beverage to enjoy, as long as you don’t experience any unpleasant side effects… as long as you do it in moderation.
Learn more about the incredible health benefits of coffee in this video.
