Coffee is one of the most commonly consumed beverages in the world and an essential part of many people’s morning routine. But is coffee healthy? Does it increase the risk of heart disease, or does it, on the contrary, reduce it? Modern scientific research in recent years has provided increasingly clear answers.
Moderate coffee consumption and health outcomes
According to large cohort studies and meta-analyses, for most healthy adults, consuming 2–4 cups of coffee per day is associated with more favorable health outcomes. These benefits primarily relate to lower overall mortality and a reduced risk of certain chronic diseases.
It is important to emphasize that this evidence is mostly based on observational studies, meaning that it shows an association, not direct causality.
What is best supported by evidence?
- Lower overall mortality, especially in people who drink around 3–4 cups of coffee per day
- Reduced risk of type 2 diabetes, both with caffeinated and decaffeinated coffee
- Favorable associations with liver health, including a lower risk of fibrosis and cirrhosis
- No evidence that moderate coffee consumption increases the risk of atrial fibrillation
When should you be cautious with coffee?
Although coffee has potential benefits, it is not equally suitable for everyone. There are situations in which it is advisable to reduce caffeine intake or switch to decaffeinated coffee:
- Insomnia, anxiety, or pronounced sensitivity to caffeine
- Tremor or a feeling of “heart pounding”
- Uncontrolled arterial hypertension, as coffee may temporarily raise blood pressure
- Gastroesophageal reflux disease (GERD), where coffee may worsen symptoms
- Tachyarrhythmias that the patient individually associates with caffeine intake
How to drink coffee in a “healthier” way?
The method of preparation and timing of coffee consumption play a significant role in its overall effect on health:
- During pregnancy and breastfeeding, an intake of <200 mg of caffeine per day is recommended
- Avoid additives such as sugar, syrups, and sweetened creamers
- Whenever possible, choose filtered coffee, because unfiltered coffee, such as boiled coffee or French press coffee, may increase LDL cholesterol
- Drink coffee earlier in the day, ideally in the morning, so it does not disturb sleep
- For healthy adults, caffeine intake of up to 400 mg per day is generally considered safe
How much caffeine does coffee contain?
The amount of caffeine varies depending on the type and method of preparation:
- Filtered coffee (240 ml): approximately 80–120 mg of caffeine
- Espresso: around 60–80 mg of caffeine per shot
The goal should be moderate intake, without drinking coffee late in the evening.
Does coffee have a “safe dose”?
Coffee is not a medicine, but it can be part of a healthy lifestyle. The greatest benefits are seen with moderate consumption, without excessive intake and without high-calorie additives that may cancel out the positive effects.
This text is for informational purposes only and does not replace individual medical advice.