For millions, the day does not properly begin until the first cup of coffee. But one mug can easily become two, three or more, raising a familiar question: when does a daily caffeine habit become too much? Health experts say coffee does not have to be off-limits for heart-conscious drinkers, provided it is consumed in sensible amounts. While caffeine can trigger side effects such as a faster heartbeat, palpitations or a short-term increase in blood pressure when taken in excess, moderate intake is generally considered safe for most people.
According to the American Heart Association, most adults can safely consume up to 400mg of caffeine a day. In coffee terms, that works out at roughly five cups, depending on the strength and serving size.
Gregory M. Marcus, a co-author of the paper and professor of medicine at the University of California, San Francisco, said that this level of coffee intake, when consumed “without added sugar or fillers,” is considered safe and does not appear to raise cardiovascular risk.
The research also suggests that drinking up to five cups of coffee may be associated with a reduced risk of several cardiovascular conditions, including heart failure, heart disease, stroke and hypertension, as well as Type 2 diabetes in some people.
The strongest link with lower mortality risk was seen among moderate coffee drinkers, particularly those consuming between two and four cups per day, Euro News reports.
However, the 400mg guideline does not apply to coffee alone. Caffeine from other everyday sources, including tea, chocolate, fizzy drinks and certain medications, can also add to a person’s total daily intake.
The study’s authors said further research is needed to better understand how caffeine from non-coffee sources may affect health outcomes.
Professor Marcus also stressed that coffee tolerance varies from person to person. Genetics, metabolism, age and previous caffeine habits can all influence how the body responds, meaning there is no single rule that applies to everyone.
Additionally, adding large amounts of sugar, flavoured syrups, and dairy products to your coffee can increase calorie intake and counteract the potential health benefits associated with the hot drink.
He said: “Although research suggests that caffeine consumption may be associated with certain cardiovascular benefits for some people, it’s important to remember that there is no ‘one-size-fits-all’ strategy for safe caffeine consumption.
“What may be a reasonable amount for one person could cause unwanted effects, such as heart palpitations, anxiety or sleep disruption, in another.”
