Coffee Health Risk: Is Four Cups of Coffee a Day Too Much?

Are you a coffee addict to the point where you can consume up to four cups per day? Are you worried that it may present bad effects on your health and well-being? Well, worry no more! A review of hundreds of studies published between 2001 and 2015 on coffee health risk has found that consuming up to four cups of coffee daily does not contribute to health problems. In fact, it brings good news to moderate drinkers alike.

Some studies even proved that daily consumption of coffee contributed to a decline in possible cardiovascular mortality. Probably you also heard many times from people around you that coffee is good for you, while others may claim it’s not. Well, a lot has been said about the pros and cons of coffee intake on health but let’s tackle the scientific approach here.

What Science Says About Coffee Health Risk

In that scientific study mentioned above, scientists from the International Life Sciences Institute generally looked into the effects of having more or less than 400mg of caffeine daily for adults, or 300mg for pregnant women. This study on coffee health risk found evidence that consumption of up to these amounts of caffeine has no ill-effects on bone health, cardiovascular health, and reproductive health. Health Canada, therefore, recommended a daily coffee intake of up to 400mg for healthy adults and 300mg for those who are pregnant. However, researchers identified associations of coffee consumption to anxiety, high blood pressure, and headaches. 

Noting the various health benefits provided by coffee particularly on the reduction of risks to heart attack and type II diabetes, the 2015 Dietary Guidelines for Americans committee stated that up to five cups of coffee per day (that’s around 400 mg caffeine) can be integrated into our healthy diet. However, it was emphasized that in order to maximize the health benefits of coffee, it should be black coffee with no other additions to it like creamer or artificial flavors. The committee also suggested that you should consider the drinkware in order to remain within the recommended daily amount.

Meanwhile, studies also found no correlation between drinking two cups of coffee or more for pregnant women and the growth and development of their children. The American Congress of Obstetricians and Gynecologists advised that pregnant woman may consume up to two cups (or 200 mg of caffeine) daily in order for them to be safe, as well as their developing infants. However, the 2015 Dietary Guidelines for Americans recommended that more research should be conducted on this topic.

Are There Health Benefits In Drinking Four Cups Of Coffee A Day?

Actual human studies found several coffee health benefits. A recent study showed that consuming four or more cups of coffee daily could make you live longer. It was also proven that coffee can help improve energy levels and make drinkers become smarter due to the stimulating effect of caffeine. A 2013 study conducted by Harvard University’s School of Public Health unveiled that those who consumed two to three cups of coffee daily reduced their suicide risk by 45%.

Looking at various study results would definitely want you to aim for more cups of coffee than usual. In one study, it was concluded that those who consumed three to five cups of coffee a day had a 65% reduced risk for Alzheimer’s disease. Another study also proved that drinking more than four cups of coffee daily resulted in a 20% lower risk of depression and 53% reduced risk for committing suicide. In the “Journal of Neurology, Neurosurgery, and Psychiatry,” a study was published which found a link between the effects of caffeine’s neuroprotective and anti-inflammatory properties, and reduced risk of developing multiple sclerosis.

What Are The Positive Effects Of Drinking Coffee?

You’ve probably been drinking coffee for like half of your life. Why do you need the company of coffee? Is it not to awaken your long been sleeping senses? Is it not because you’re probably bored of what you’re reading but you need to stay up because you have deadlines to meet or you have exams in school? Or you’re just enjoying the taste of it?

Scientific studies revealed several positive effects of drinking coffee. The U.S. National Institutes of Health (NIH) has proven that drinking the significant amount of coffee will enable you to have the lesser chance of developing Parkinson’s disease by four to eight times. In another study conducted by the NIH National Cancer Institute and AARP to 400,000 men and women between 50 to 71 years old, it was found out that regular coffee drinkers had a lower risk of overall death compared to those who don’t drink. The “Journal of the National Cancer Institute” also mentioned that coffee may protect against melanoma with each cup consumed.

Additionally, caffeine has been found to increase adrenaline levels and release fatty acids from fat tissue, leading to substantial improvements in physical performance. A number of studies also supported the fact that those who regularly drink coffee have a significantly reduced risk of getting type II diabetes. Several studies also showed that coffee can aid in burning fat by as much as 10% in obese individuals and almost 30% in lean ones. Considering these tremendous positive effects of coffee on health and well-being, would you not give it a chance to be part of your daily routine?

Why Coffee Is Good For Us

Coffee tastes great. But does it bring goodness to people? There are countless reasons why coffee is good for our health. A review of several studies made by the University of California on the correlation between coffee consumption and cancer showed that drinking coffee provides protection against several cancer types including endometrial cancer, colon cancer, and liver cancer. Also, results of a 2009 study of older American women indicated that those who drank more than one cup of caffeinated coffee a day have a lesser risk of stroke by 20 to 25%. The nutrients found in coffee, which include riboflavin, pantothenic acid, and potassium, are also deemed beneficial for the human body.

More studies have revealed that drinking two to four cups of coffee could lessen post-workout muscle pain by a whopping 48%. An excerpt from the “Journal of Agricultural and Food Chemistry” stated that a cup of brewed coffee contributes to up to 1.8 grams of fiber out of the recommended consumption of 20-38 grams. Another research published in the “European Journal of Nutrition” reported that coffee drinkers have stronger DNA compared to those who are not. A Cornell University study proved that coffee may help prevent retinal damage resulting from oxidative stress. Brazilian researchers also found that strong black coffee kills bacteria present on teeth which could cause tooth decay, but only when milk and sugar are not added to it.

On a different note, antioxidants in coffee are said to have contributed to health promotion. It is believed that the usual coffee serving has more antioxidants compared to typical servings of fruit juices like blueberries, raspberries, grapes, and oranges. These antioxidants are said to prevent inflammation and reduce the risk of disorders associated with it. However, it is reiterated that coffee should be taken without having additives like creamer and flavorings to it.

The Basic Results of Drinking Four Cups of Coffee Daily

Researchers were able to determine that consumption of up to four cups of coffee has no effect on fertility, nor is it linked to increased risk of miscarriage, stillbirth, and birth defects. Further, daily intake of caffeine was found to have no influence on anger, anxiety or depression. Results of the study conducted by Italian researchers suggested that drinking three cups of coffee a day reduced the risk of developing cancer by more than 50%. In a different study by researchers at Beth Israel Deaconess Medical Center and Harvard Schoo of Public Health, they concluded that people who consumed four European cups a day had a lower risk of heart failure by 11% compared to those who did not. More and more studies could really prove that coffee consumption significantly reduced many diseases, with the biggest effects observed at around four to five cups daily.

Despite all these facts and study results concerning the relationship between coffee drinking and health, it has not been established really what causes these health benefits. Some researchers believed it could be the thought that coffee drinkers are more socially active compared to those who are not. Others guessed that it could be the bioactive compounds found in coffee that boost human health. Some others believed that coffee health risk is aggravated if your black coffee is mixed with calorie-filled creams, sugars, and artificial flavors. How it’s brewed also has health effects, according to some experts in the aspect of coffee drinking. Whether you love coffee or not, you can never deny the truth that coffee has the great impact on drinkers. Coffee can have a significant impact on your diet, so enjoy every cup of it.