How much coffee is too much? Is your cuppa destroying your health?

Sipping a cup of coffee is a perfect way to kick off the day for some. For others, having the company of coffee in the evening after a tiring day seems like a perfect culmination. Some sip coffee every two hours of the day. Either way, coffee plays a huge role in our lives, - from fueling mornings to simply offering a moment of comfort. But as much as we love that rich aroma, there’s a question that lingers: how much coffee is too much? Well, there is no one-size-fits-all answer, it depends on your body, your habits, and how caffeine hits you. Before we delve into how much is too much, let’s take a look at some benefits of coffee.

What is coffee?

For some it's soulmate, and for others, the perfect mate. A brewed beverage, coffee is often linked with good mood and energy. Well, both of these are true to an extent, coffee has a rich history, just like its aroma and taste. Made from roasted coffee beans sourced from a coffee shrub, coffee is native to the Southern Ethiopian highlands, where the coffee plant was first discovered in the forests. Ever since then, the beverage has been owned by various cultures, resulting in a wide variety of coffee-based drinks.

What are the health benefits of coffee?

Moderate consumption of coffee is linked with numerous health benefits including improved cognitive function, reduced risk of type 2 diabetes and certain cancers, and enhanced physical performance. A 2024 study found that coffee consumption is associated with a lower risk of developing cardiometabolic multimorbidity such as heart disease, stroke, and diabetes. Another study suggests that drinking coffee in the morning was especially beneficial in reducing cardiovascular disease and premature death. The caffeine found in coffee, is a central nervous system stimulant, known for its ability to fight fatigue and increase energy levels, according to studies. Moderate consumption of coffee is associated with lowering the risk of developing multiple diseases, including heart disease, diabetes, certain cancers, and even dementia. But how much coffee should you consume for health benefits, and how much is too much?

How much is too much?

Moderate level of coffee consumption is linked with positive health effects, as per numerous studies. But how much is a moderate amount of coffee? According to the FDA, for adults, 400 milligrams a day, which is about two to three 12-fluid-ounce cups of coffee, is an amount not generally associated with negative effects. However, this also depends on how sensitive you are to the effects of caffeine and how fast its eliminated from the body.

A 2024 UK study has revealed that the risk of developing multiple new cardiometabolic diseases was reduced by over 48% for those who had three cups of coffee per day compared with those who didn’t drink or drank less than one cup a day. Another 2022 study found that ground coffee consumption lowered the risk of early death the most (27%), while instant coffee had less of an effect (11%).
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As per FDA recommendation, two or three cups of coffee is a fair amount, anything beyond that is excessive consumption. Excessive consumption of caffeine is linked with heart palpitations, anxiety, restlessness and difficulty sleeping. So it is best to not exceed the recommended limits for reaping benefits and still enjoying the coffee.