Coffee is one of the most consumed beverages in the world – we love it for its taste, aroma and wake-up effect. But the question often arises: how safe is coffee for everyday consumption? Is there a limit beyond which coffee becomes harmful? We bring you expert recommendations and tips on how to enjoy your favorite beverage without any health consequences.
How much caffeine is too much?
According to guidelines from the World Health Organization and the US Food and Drug Administration (FDA), an adult can consume up to 400 milligrams of caffeine per day without significant health risks. This is equivalent to approximately 3 to 4 cups of standard black coffee (about 200 ml per cup).
What affects the safe amount of coffee?
- Caffeine sensitivity: Some people metabolize caffeine more slowly, which can cause jitters, insomnia, or a rapid heartbeat even after one cup.
- Body weight and age: Smaller people and older people may be more sensitive.
- Medications and medical conditions: Certain medications and disorders (such as high blood pressure, anxiety, arrhythmias) may increase the risk.
- Pregnancy: Pregnant women are advised not to consume more than 200 mg of caffeine per day (approximately 1 to 2 cups).
Benefits and potential risks
Advantages:
- Increases alertness and concentration
- May reduce the risk of Parkinson's disease, type 2 diabetes, and depression
- Rich in antioxidants
Possible risks:
- Insomnia, nervousness, heart palpitations
- Increased blood pressure in susceptible individuals
- Creating a caffeine addiction
Conclusion
For most healthy adults, up to 3 or 4 cups of coffee a day is safe and may even have beneficial effects. However, it's important to listen to your body. If you notice that coffee is causing you discomfort, trouble sleeping, or a rapid heart rate – it may be time to reduce your intake or consult your doctor.
Bonus video:
