How Much Coffee Is Too Much Coffee?

Q: I routinely drink three or 4 cups of espresso per day, however typically marvel if that is an excessive amount of. Should I think about chopping again?

Coffee could be many issues: a morning ritual, a cultural custom, a productiveness hack and even a well being drink. Studies counsel, for example, that espresso drinkers dwell longer and have decrease dangers of Type 2 diabetes, Parkinson’s illness, cardiovascular situations and a few cancers.

“Overall, coffee does more good than bad,” mentioned Rob van Dam, a professor of train and vitamin sciences on the Milken Institute School of Public Health at George Washington University.

But between your breakfast brew, lunchtime latte and afternoon espresso, is it attainable to have an excessive amount of? And if that’s the case, how are you going to inform?

We requested consultants to present us the unfiltered fact.

The penalties of overdoing it

Coffee accommodates 1000’s of chemical compounds, a lot of which can affect well being, mentioned Marilyn Cornelis, an affiliate professor of preventive medication at Northwestern University Feinberg School of Medicine.

But espresso can also be the most important supply of caffeine for individuals within the United States, and that’s the place a lot of the dangers related to espresso consumption come from, she mentioned.

Having an excessive amount of caffeine may cause a racing coronary heart, jitteriness, anxiousness, nausea or bother sleeping, mentioned Jennifer Temple, a professor of train and vitamin sciences on the University at Buffalo.

It also can result in complications, acid reflux disorder and, at excessive sufficient doses, even tremors or vomiting, mentioned Dr. Adrienne Hughes, a medical toxicologist and an assistant professor of emergency medication at Oregon Health and Science University.

But “most people are kind of well tuned with their response to caffeine,” Dr. Cornelis mentioned, and once they start to expertise even delicate signs of getting an excessive amount of, they in the reduction of.

As such, it’s uncommon to expertise harmful unwanted effects from ingesting espresso, Dr. Hughes mentioned. Caffeine overdoses usually end result from taking in an excessive amount of caffeine from concentrated varieties, akin to powders or dietary supplements, in a brief time frame, she mentioned. And usually, you would want to devour no less than 10,000 milligrams of caffeine — or the equal of about 50 to 100 cups of espresso, relying on the power — for it to be doubtlessly deadly, Dr. Hughes mentioned.

Caffeine may cause a short-term enhance in your blood stress and coronary heart fee, notably for those who don’t devour it commonly, she mentioned. But this isn’t often dangerous. Studies present that ordinary espresso ingesting doesn’t appear to lift blood stress or the chance of an irregular coronary heart rhythm in the long term.

That mentioned, for those who’re susceptible to irregular coronary heart rhythms, or for those who discover palpitations after having caffeine, you might be extra delicate to its results and mustn’t devour greater than you’re used to, or ingest massive doses from concentrated sources, like dietary supplements or vitality pictures, Dr. Hughes mentioned.

And having an excessive amount of caffeine whereas pregnant is related to an elevated danger of miscarriage, Dr. van Dam mentioned.

Know your limits

Most adults can safely devour 400 milligrams of caffeine — or the quantity in about 4 eight-ounce cups of brewed espresso or six espresso pictures — per day, in accordance with the Food and Drug Administration. If you’re pregnant, the American College of Obstetricians and Gynecologists recommends not more than 200 milligrams.

Keep in thoughts that cup sizes and low strengths can fluctuate. A typical eight-ounce cup has about 80 to 100 milligrams, in accordance with the F.D.A. But at Starbucks, a “tall” (12 ounce) medium-roast brew accommodates round 235 milligrams of caffeine — about the identical quantity as a triple shot of espresso.

Caffeine may also be present in sure teas, sodas, darkish goodies, headache medicines and a few vitality and sport dietary supplements.

That being mentioned, the 400 milligram guideline is cheap for many adults, Dr. van Dam mentioned. It additionally suits in with the analysis on how a lot it’s best to devour to reap the well being advantages whereas avoiding disagreeable unwanted effects. Two to 4 cups per day is “kind of a sweet spot,” he mentioned.

But individuals break down caffeine at totally different charges, Dr. van Dam mentioned; 400 milligrams could really feel like manner an excessive amount of for some, whereas others can routinely have extra with none unwanted effects.

Depending in your genetics, Dr. Cornelis mentioned, it might take anyplace from two to 10 hours to clear half of a dose of caffeine out of your blood. If you fall on the longer finish of that spectrum, a midafternoon espresso could result in bother sleeping, whereas for those who metabolize caffeine quicker, you is probably not bothered.

Smoking tobacco also can velocity up your fee of caffeine metabolism considerably, which is why those that smoke could have to devour extra caffeine to really feel alert. And being pregnant or taking oral contraceptives can sluggish it down, Dr. van Dam mentioned.

At the tip of the day, “you just kind of have to listen to your body,” Dr. Temple mentioned. “If you’re starting to feel nauseous or jittery or anxious, maybe cut back,” she mentioned. “If it’s affecting your sleep, cut back.”