BANGKOK, Thailand – Coffee is part of daily life for many people, particularly working adults who rely on it to stay alert and focused. While moderate coffee consumption may offer several benefits, excessive caffeine intake can cause unwanted side effects, making the amount consumed an important consideration.
Coffee contains caffeine, a stimulant that helps reduce drowsiness and improve alertness and concentration. Drinking one or two cups a day may suit many adults, although caffeine content varies depending on the type of coffee, serving size and preparation method.
Black coffee without added sugar or creamer is one option for people looking to limit extra calories from their daily drink.
Four potential benefits of coffee
- Improved alertness and concentration
Caffeine stimulates the central nervous system, helping people feel more awake and attentive. This can be useful during working hours or when concentration is required, although sensitivity to caffeine varies from person to person.
- A temporary increase in energy expenditure
Caffeine can temporarily increase the body’s energy expenditure and fat oxidation. The effect varies, however, and coffee should not be considered a substitute for a balanced diet and regular physical activity. Coffee consumption has also been associated in research with a lower risk of certain conditions, including type 2 diabetes and some liver diseases, although associations do not necessarily prove cause and effect.
- A possible link to lower diabetes risk
Studies have linked regular coffee consumption with a lower risk of developing type 2 diabetes. Unsweetened coffee is generally a better choice than heavily sweetened versions, which can add substantial amounts of sugar and calories.
- A role in pain relief
Caffeine is used in some medicines to help relieve certain types of pain, including headaches. It can enhance the effects of some painkillers, although drinking coffee alone is not a reliable treatment for every headache or migraine.
Five potential risks of excessive caffeine
- Increased blood pressure
Caffeine can cause a temporary rise in blood pressure, particularly in people who are not accustomed to it. Those with high blood pressure or sensitivity to caffeine should monitor their response and discuss appropriate intake with a healthcare professional if necessary.
- Stomach discomfort
Coffee can stimulate stomach acid secretion and may aggravate heartburn, acid reflux or other digestive symptoms in some people. Anyone who notices discomfort after drinking coffee may benefit from reducing their intake or avoiding it on an empty stomach.
- Effects on mineral absorption
Coffee can reduce the absorption of non-haem iron when consumed with meals. This may be particularly relevant to people with iron deficiency. Caffeine can also affect calcium balance to a small degree, although the impact depends on overall dietary intake and consumption habits.
- Potential effects on bone health
High caffeine intake may have a modest effect on calcium balance. However, moderate coffee consumption is not generally considered a direct cause of osteoporosis in otherwise healthy adults. Getting sufficient calcium and vitamin D, maintaining a balanced diet and exercising regularly are important for bone health.
- Disrupted sleep and tiredness
Caffeine can interfere with sleep, especially when consumed later in the day. Poor sleep may leave people feeling tired and less refreshed, even if they use coffee to stay awake. Cutting back or avoiding caffeine in the afternoon and evening may help those experiencing sleep difficulties.
How much coffee is appropriate?
For most healthy adults, the US Food and Drug Administration and other health authorities generally cite up to 400 milligrams of caffeine a day as an amount not usually associated with harmful effects. This is not a universal target or a guarantee of safety for everyone. The amount of caffeine in a cup varies considerably, so two large or strong coffees may contain more caffeine than expected.
Pregnant women are generally advised to limit caffeine to no more than 200 milligrams a day. People with certain medical conditions, those taking particular medicines and individuals who are especially sensitive to caffeine may need to consume less.
Coffee can be part of a healthy lifestyle when consumed in moderation. Choosing less-sweetened options, paying attention to caffeine content and avoiding late-day consumption can help people enjoy their favorite drink while reducing the likelihood of unwanted effects. (Story, Photo: Khaosod)
