How Many Cups of Coffee per Day Can You Drink Without Harming Your Arteries?

How Many Cups of Coffee per Day Can You Drink Without Harming Your Arteries?

Coffee is one of the most popular drinks in the world, and many people struggle to start their day without it, but how much is too much?

A recent study by Professor Steffen Petersen at Queen Mary University in London challenges the belief that high coffee consumption stiffens arteries, which could lead to heart disease. The study, involving 8,412 participants, found no link between drinking up to 20 cups of coffee a day and arterial stiffness, contradicting earlier studies.

Participants were grouped by their coffee intake: less than one cup per day, one to three cups, and more than three cups daily. Surprisingly, even those drinking over 25 cups a day showed no increased arterial stiffness, sparking interest in the medical community.

While this study suggests high coffee intake may not be as harmful as once thought, moderation is still key. The U.S. Dietary Guidelines recommend up to 400 milligrams of caffeine per day, about four 8-ounce cups of coffee, as generally safe for most adults. This level is linked to a lower risk of several chronic diseases.

Despite encouraging findings, too much coffee can still have negative effects:

  • Increased Heart Rate and Blood Pressure: Caffeine can raise heart rate and blood pressure, especially in those with heart conditions.
  • Insomnia and Sleep Issues: High caffeine intake, particularly later in the day, can disrupt sleep, leading to fatigue and cognitive problems.
  • Digestive Problems: Excessive coffee can cause acid reflux, stomach ulcers, and gastrointestinal discomfort due to its acidity.
  • Dependence and Withdrawal: Regular high caffeine intake can lead to dependence, with withdrawal symptoms like headaches and irritability.
  • Bone Health: Very high coffee consumption may affect calcium absorption, potentially impacting bone health, especially in older adults.

Individual responses to caffeine vary, influenced by factors like genetics, health, and lifestyle. Most people can safely enjoy a few cups a day as part of a healthy lifestyle. However, if you experience side effects like jitters, anxiety, or digestive issues, consider cutting back. If you tolerate coffee well, there's no need to avoid it, just practice moderation.