A daily intake of up to 400 mg of caffeine is considered safe for most people—this is roughly equivalent to five small cups of black coffee without sugar or other high-calorie additives. Regular but moderate coffee consumption is associated with a lower risk of heart failure, coronary heart disease, and stroke. Several studies have also found a link between coffee consumption and a lower likelihood of developing hypertension and type 2 diabetes.
Researchers found the lowest risk of premature death among people who drank two to four cups of coffee daily. Based on the available data, this level of consumption proved to be the most beneficial.
“Up to five cups of caffeinated coffee per day, without added sugar or high-calorie sweeteners, can be considered safe for most adults,” said Gregory Marcus, a co-author of the review and professor of medicine at the University of California, San Francisco. At the same time, he emphasized that there is no one-size-fits-all rule: the response to caffeine depends on genetic factors, age, metabolism, and individual sensitivity.
That said, coffee is by no means the only source of caffeine. It is also found in tea, chocolate, carbonated beverages, certain medications, and energy drinks. While the effects of coffee on the cardiovascular system have been studied fairly well, the consequences of regular consumption of energy drinks containing high doses of caffeine and other stimulants still require further research.
Another important finding concerns how the beverage is prepared. Large amounts of sugar, sweet syrups, cream, and other high-calorie additives significantly increase the calorie content of coffee and can negate its potential benefits.
Scientists emphasize that even when adhering to the recommended limits, it is important to consider each individual’s response. If drinking coffee leads to a rapid heartbeat, anxiety, or sleep disturbances, it is best to reduce caffeine intake regardless of general recommendations.
