Two-thirds of Americans drink coffee every single day, according to data collected by the National Coffee Association in 2022, and the debate about how much is too much and whether or not any amount of caffeine is safe persists. But recent research shows that the answer is more complicated than you’d think.
A Harvard study, that followed nearly 50,000 women over the course of 30 years and published in June, found that drinking coffee every day may lead to healthy aging in women. One to three cups a day was also linked to heart health benefits and lower mortality rates.
But research also shows that high coffee consumption can increase your likelihood of dementia. And a 2022 paper published in the Journal of the American Heart Association found a link between heavy coffee consumption and an increased risk of dying from cardiovascular disease in people with hypertension.
Benefits, drawbacks, and the right amount all depend on your individual lifestyle and overall health. And health experts consistently advise that, like with most things, moderation is key for your daily coffee.
Stick to 400 milligrams of caffeine a day, or less
Deepak Chopra, author, speaker and proponent of alternative medicine, told CNBC Make It in 2023 that he drinks two to three cups of coffee each day before noon. While that may sound like too much caffeine for the average person, it’s actually within a healthy range.
“Drinking two to three cups before noon is safe to do,” registered dietitian Roxana Ehsani said in an interview with CNBC Make It last year. “As long as they don’t greatly surpass 400 milligrams of caffeine.”
Ehsani’s suggestion follows the Food and Drug Administration’s recommendation of consuming no more than 400 milligrams of caffeine a day, which can include the caffeine found in teas, energy drinks, sodas and chocolate.
It’s important to consider your individual experience
Certain people may benefit from consuming much less caffeine than is recommended by the FDA.
Caffeine tolerance varies from person to person, with some people feeling anxious or jittery after just one or two cups of coffee.
“Within those milligram or cup of coffee recommendations, if you start feeling overly tired and the caffeine is not helping, then you’ve got to stop [drinking it],” dietitian Jessica Sylvester told NBC News.
“If your heart starts beating incredibly fast, you’ve got to stop. It’s different for each person.”
Pregnant people should consider cutting back on caffeine. And people who have diabetes or cardiovascular disease should be mindful of their sugar intake when having coffee, Nikki Cota, a dietitian at the Mayo Clinic, told NBC News.
Expert opinion also varies on if teens should drink coffee, but “avoiding caffeine is the best choice for all kids,” according to the American Academy of Pediatrics.
But for everyone else, if you’re having two to three cups, or more, “be mindful of what you’re experiencing,” registered dietitian Maddie Pasquariello says. And make sure you’re not replacing meals with caffeine.
Ehsani recommends drinking water or having a meal before reaching for coffee since caffeine suppresses appetite.
And if you notice your sleep is affected when you have a coffee in the afternoon, experts suggest a mornings-only rule for your daily latte or macchiato.
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