Coffee, one of the things most people “can’t live without”. I, personally don’t drink coffee, not due to any health reasons but I am just not fond of the taste. When I tell this to most people, they act as if I am losing out on life. But am I really…? Coffee can be good, but being depended on it to get up in the mornings, made me question the coffee fuzz. 

How much is too much


As you know, caffeine is the unhealthy component of coffee. One cup of coffee can contain between 75-300 mg of caffeine, it all depends on the size, intake frequency and strength of your coffee. The recommendation for daily caffeine is 400 mg. For a person with an average coffee consumption, 4 cups a day is preferable. 


Adverse effects


An over intake of coffee can have harmful effects on your body. It can increase the risk for heartburn and also worsen IBS symptoms. It can increase anxiety and panic attacks. Coffee is not recommended to be consumed during pregnancy because it can increase the risk of birth complications. 




Coffee can be addictive due to the caffeine content. This is one of the main reason why people say “I can’t live without coffee”. They literally mean it.  A lot of people get withdrawal symptoms if they don’t drink coffee for a day. Usually it starts with a big headache because of reduction in brain electrical activity and an increase in blood flow velocity. These symptoms may continue for 2 days.

Health claims


After some bad news, there is always good news. Chlorogenic acid is the beneficial component of coffee. Moderate coffee consumption was associated with a lower risk for CVD risk and type 2 diabetes. The amount of chlorogenic acid in coffee depends on the roasting time. The less the beans were roasted the more chlorogenic acid will be present. 



Coffee in moderation has good benefits, so you can enjoy to 4-5 cups per day or substitute some with decaf coffee. Make sure you are not dependent on coffee. If possible, brew your own coffee. Don’ start every day for the rest of your life with coffee but enjoy it when you do. And last of all, consume it with a healthy diet.


Koranyi, N. et al., 2020. Dissociation between wanting and liking for coffee in heavy drinkers. Journal of Psychopharmacol.

Poole, R. K. O. J. et al., 2017. Coffee consumption and health: umbrella review of meta-analyses of multiple health outcomes. BMJ, Volume 359.


Reis, G. E., Dórea, J. G. & da Costa, T. H. M., 2018. Effects of coffee consumption on glucose metabolism: A systematic review of clinical trials. J Tradit Complement Med, 3(9), pp. 184-191.


Van Dijk, R. et al., 2018. Effects of Caffeine on Myocardial Blood Flow: A Systematic Review. Nutrients, 10(8), p. 1083.