Do you start your day with coffee or tea, hoping the caffeine will give you a boost? And do you continue with more coffee, energy drinks, or other caffeinated beverages throughout the day?
For most healthy adults, caffeine is generally safe in doses up to 400 mg daily, which is roughly equivalent to four cups of coffee. However, consuming caffeine in high doses or over long periods may lead to negative effects, such as: insomnia, nervousness, restlessness, nausea, increased heart rate, and other side effects. Very high doses can cause headaches, anxiety, chest pain, and, in extreme cases, irregular heartbeat or even death. Products with concentrated or pure caffeine carry a higher risk of overdose, so it’s best to avoid them.
There are some potential benefits to caffeine consumption, though individual responses may vary:
- Longevity: Recent studies suggest that coffee drinkers may have a lower risk of dying from major diseases such as coronary heart disease, stroke, diabetes, and kidney disease.
- Better Glucose Processing: Research indicates that coffee consumption might improve glucose metabolism, potentially lowering the risk of type 2 diabetes.
- Reduced Risk of Heart Failure: Drinking one to two cups of coffee a day may help prevent heart failure, a condition where the heart struggles to pump enough blood.
While caffeine may not be as detrimental to health as once thought, it’s important to enjoy it in moderation. As long as you stay within the recommended daily limit, your daily cup of coffee or tea can be a pleasurable and healthful part of your routine.