Coffee is a daily ritual for many of us, whether it’s the first cup that gets you going in the morning or an afternoon pick-me-up. But how much is too much? While moderate caffeine intake is generally considered safe for healthy adults, drinking too much can lead to unwanted effects, from jitters and anxiety to disrupted sleep and digestive discomfort. Here’s how to tell when your coffee habit may be worth rethinking.
How much is too much coffee?
According to medical experts at the United States Food and Drug Administration (FDA), caffeine—a natural stimulant compound found in coffee—can be a healthy addition to one’s diet. However, too much can have negative effects, and large amounts can be detrimental to your health.
Body weight, medications, certain medical conditions and individual sensitivity factor in what is deemed excessive from person to person, explains the FDA. However, a 2017 systematic review by the Institute for the Advancement of Food and Nutrition Sciences confirmed that 400mg a day (two to three cups) for adults did not generally pose negative effects.
Signs to cut back on coffee
Care Spot explains that while coffee can boost alertness, too much caffeine can cause unwanted side effects.
Increased anxiety, nervousness and jitters can occur, particularly among people who are sensitive to caffeine. Coffee may also worsen stomach discomfort, reflux or diarrhoea.
Drinking too much or having coffee too late in the day can contribute to insomnia by interfering with the brain’s sleep signals. Furthermore, regular caffeine use may also lead to withdrawal symptoms, including headaches, grogginess and mood changes when you skip your usual cup. Ironically, excessive caffeine can also contribute to fatigue when its effects wear off.
Moderation is key
Keeping your caffeine intake in check can help you enjoy coffee while avoiding the potential effects of overconsumption.
If you’re looking to cut back, consider alternatives such as herbal teas, rooibos or lemon water, advises Care Spot. Small changes to your morning routine can help you find a balance that works for you.
Words by Jade Rhode for Bona.
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New study finds your morning coffee habit could lower your risk of dementia
