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Subscribe [Nutrition](https://www.healthline.com/nutrition) - Meal Kits - [Overview](https://www.healthline.com/nutrition/meal-kits) - [Diets](https://www.healthline.com/nutrition/meal-kits/diets) - [Meal Kits](https://www.healthline.com/nutrition/meal-kits/meal-kit-reviews) - [Prepared Meals](https://www.healthline.com/nutrition/meal-kits/prepared-meal-reviews) - [Comparisons](https://www.healthline.com/nutrition/meal-kits/comparisons) - [Grocery Delivery](https://www.healthline.com/nutrition/meal-kits/grocery-delivery) - [Special Diets](https://www.healthline.com/nutrition/diets) - [Healthy Eating](https://www.healthline.com/nutrition/food-and-nutrients) - [Food Freedom](https://www.healthline.com/nutrition/food-freedom) - [Conditions](https://www.healthline.com/nutrition/nutrition-for-conditions) - [Feel Good Food](https://www.healthline.com/nutrition/feel-good-food) - [Products](https://www.healthline.com/reviews/nutrition-products) - [Vitamins & Supplements](https://www.healthline.com/nutrition/vitamins-and-supplements) - [Sustainability](https://www.healthline.com/program/the-sustainable-table) - [Weight Management](https://www.healthline.com/nutrition/weight-management) [Nutrition](https://www.healthline.com/nutrition) Evidence Based # Coffee and Caffeine — How Much Should You Drink?  Written by [Kris Gunnars, BSc]() — [Updated on July 18, 2019]() - [Coffee's caffeine content](https://www.healthline.com/nutrition/how-much-coffee-should-you-drink#coffees-caffeine-content) - [Excess intake](https://www.healthline.com/nutrition/how-much-coffee-should-you-drink#excess-intake) - [Tolerance](https://www.healthline.com/nutrition/how-much-coffee-should-you-drink#tolerance) - [Longevity](https://www.healthline.com/nutrition/how-much-coffee-should-you-drink#longevity) - [Disease risk](https://www.healthline.com/nutrition/how-much-coffee-should-you-drink#disease-risk) - [Caffeine during pregnancy](https://www.healthline.com/nutrition/how-much-coffee-should-you-drink#caffeine-during-pregnancy) - [Recommended intake](https://www.healthline.com/nutrition/how-much-coffee-should-you-drink#recommended-intake) - [Bottom line](https://www.healthline.com/nutrition/how-much-coffee-should-you-drink#bottom-line) Coffee contains hundreds of bioactive compounds. In fact, it’s the single largest source of antioxidants for many people ([1](https://www.ncbi.nlm.nih.gov/pubmed/14506489), [2](https://www.ncbi.nlm.nih.gov/pubmed/14988447)). Studies also show that coffee drinkers have a lower risk of conditions like type 2 diabetes, neurological disorders, and liver diseases ([3](https://www.ncbi.nlm.nih.gov/pubmed/16507475)). However, you may wonder how much coffee is safe to drink, and whether excess intake has any risks. This article explains how much coffee you can safely drink. ## [How much caffeine is in a cup of coffee?]() Caffeine, an active ingredient in coffee, is the most commonly consumed psychoactive substance in the world ([4](https://www.ncbi.nlm.nih.gov/pubmed/9889511)). Coffee’s [caffeine content](https://www.healthline.com/nutrition/how-much-caffeine-in-coffee) is highly variable, ranging from 50 to over 400 mg per cup. A small home-brewed cup of coffee could provide 50 mg, while a 16-ounce (475-ml) Starbucks grande packs over 300 mg. As a general rule, you can assume that an average 8-ounce (240-ml) cup of coffee offers around 100 mg of caffeine. Several sources suggest that 400 mg of caffeine per day — the equivalent of 4 cups (945 ml) of coffee — is safe for most healthy adults ([3](https://www.ncbi.nlm.nih.gov/pubmed/16507475), [5](https://www.ncbi.nlm.nih.gov/pubmed/12519715)). However, many people drink much more than that without any issues. Keep in mind that many other sources of caffeine exist, including tea, soft drinks, energy drinks, [chocolate](https://www.healthline.com/nutrition/7-health-benefits-dark-chocolate), and certain medications ([6](http://www.sciencedirect.com/science/article/pii/S0278691513007175), [7](https://www.ncbi.nlm.nih.gov/pubmed/15635355)). > **SUMMARY** > > The caffeine content of your morning joe can range from 50 to over 400 mg. Many sources recommend 400 mg of caffeine per day as the safe upper limit for healthy adults. ## [Short-term symptoms of excess intake]() If you drink too much coffee over a short period, you may experience mental and physical symptoms, including: - restlessness - [anxiety](https://www.healthline.com/nutrition/16-ways-relieve-stress-anxiety) - dizziness - [upset stomach](https://www.healthline.com/nutrition/best-foods-for-upset-stomach) - irritability - insomnia - fast heartbeat - tremors If you experience such symptoms after drinking coffee, you may be sensitive to caffeine and should consider cutting your intake or avoiding caffeine altogether. While it’s possible to die from a caffeine overdose, this is next to impossible from coffee alone. You would have to drink more than 100 cups (23.7 liters) in a single day. However, there are a few rare cases of people dying after taking caffeine supplements ([8](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5986491/)). > **SUMMARY** > > Ingesting too much caffeine can cause various symptoms, mostly related to your brain and digestive system. ## [People tolerate varying amounts]() Caffeine affects people in different ways. Many genes have been discovered that affect people’s sensitivity to this stimulant ([9](https://www.ncbi.nlm.nih.gov/pubmed/20532872), [10](https://www.ncbi.nlm.nih.gov/pubmed/25288136)). These genes affect the enzymes that break down caffeine in your liver, as well as receptors in your brain that are affected by caffeine. The effects of caffeine on sleep are also genetically determined. Some people can drink coffee and [go to sleep](https://www.healthline.com/nutrition/17-tips-to-sleep-better) immediately, while others are kept awake throughout the night. Depending on your genetic makeup, you may tolerate a lot of caffeine — or very little. Most people are somewhere in the middle. Your acquired tolerance is also very important. Those who drink coffee every day can tolerate much more than those who drink it rarely. It’s also important to realize that medical conditions can affect sensitivity to caffeine. If you have anxiety, panic disorder, heart arrhythmia, high blood pressure, [diabetes](https://www.healthline.com/nutrition/prevent-diabetes), or other medical conditions, you may tolerate less caffeine. If you want to know more about your tolerance, speak to your medical provider. > **SUMMARY** > > Sensitivity to caffeine is highly variable and depends on genes and receptors for caffeine in your brain. ## [Coffee and longevity]() While high caffeine intake causes adverse side effects, coffee is associated with many health benefits. It has even been linked to [increased longevity](https://www.healthline.com/nutrition/how-coffee-makes-you-live-longer). In one study in 402,260 people ages 50–71, those who drank 4–5 cups of coffee per day had the lowest risk of death over the 12–13-year study period ([11](https://www.ncbi.nlm.nih.gov/pubmed/22591295)). Two other reviews backed similar results ([12](https://www.ncbi.nlm.nih.gov/pubmed/25156996), [13](https://www.ncbi.nlm.nih.gov/pubmed/16685044)). However, research is mixed. One recent study found that drinking 4 cups or more per day was linked to an increased — not decreased — risk of death in people under age 55 ([14](https://www.ncbi.nlm.nih.gov/pubmed/23953850)). Note that these and most other studies don’t specify whether “cup” refers to a standard 8-ounce (240-ml) cup or just a generic vessel that people may use to drink coffee, independent of volume. Nonetheless, variations in volume between differently sized coffee cups are generally not very great. > **SUMMARY** > > Although the evidence isn’t settled, several studies suggest that coffee drinkers live longer — with the optimal amount of coffee being around 4–5 cups per day. ## [Coffee and disease risk]() Coffee has also been linked to a reduced risk of various illnesses, including: - **Type 2 diabetes.** The more coffee people drink, the lower their risk of type 2 diabetes. One study found a 7% decrease for each daily cup ( [15](https://www.ncbi.nlm.nih.gov/pubmed/20008687) ). - **Liver cirrhosis.** Drinking 4 cups or more of coffee daily brings the greatest reduction — up to 84% — in liver cirrhosis, a severe consequence of some liver diseases ( [16](https://www.ncbi.nlm.nih.gov/pubmed/11557177) , [17](https://www.ncbi.nlm.nih.gov/pubmed/11897178) ). - **Liver cancer.** Your risk of liver [cancer](https://www.healthline.com/nutrition/cancer-and-diet) is reduced by 44% for every 2 cups daily ([18](http://www.sciencedirect.com/science/article/pii/S0016508507005689)). - **Alzheimer’s disease.** In one study, 3–5 cups per day were linked to a 65% decreased risk of Alzheimer’s disease ( [19](https://www.ncbi.nlm.nih.gov/pubmed/20182054) ). - **Parkinson’s disease.** Coffee is associated with a reduced risk of Parkinson’s, with the greatest reduction seen at 5 cups or more per day ( [20](http://onlinelibrary.wiley.com/doi/10.1002/mds.21706/abstract) ). - **Depression.** Studies have shown that 4 cups or more of coffee per day are linked to a 20% lower risk of depression and a 53% lower risk of suicide ( [21](https://www.ncbi.nlm.nih.gov/pubmed/21949167) , [22](https://www.ncbi.nlm.nih.gov/pubmed/8604958) ). Thus, aiming for 4–5 cups of coffee per day seems optimal. As all of these studies were observational in nature, they cannot prove that coffee caused the reduction in disease — only that coffee drinkers were less likely to get these illnesses. Yet, these results are worth bearing in mind. In most cases, [decaf coffee](https://www.healthline.com/nutrition/decaf-coffee-good-or-bad) should have the same beneficial effects. An exception is for Parkinson’s disease, which seems to be primarily affected by the caffeine. > **SUMMARY** > > Coffee consumption has been linked to a reduced risk of many diseases, with the greatest effects seen at around 4–5 cups per day. ## [Caffeine during pregnancy]() In pregnant women, caffeine can cross the placenta and reach the fetus. However, the fetus has problems metabolizing caffeine. Some studies link high [caffeine intake during pregnancy](https://www.healthline.com/nutrition/caffeine-during-pregnancy) with an increased risk of miscarriage, stillbirth, premature delivery, and lower birth weight ([23](http://www.bmj.com/content/326/7386/420), [24](https://www.ncbi.nlm.nih.gov/pubmed/896615), [25](http://www.bmj.com/content/337/bmj.a2316), [26](https://www.ncbi.nlm.nih.gov/pubmed/23421532)). It is generally recommended that pregnant women limit their intake to 100–200 mg of caffeine per day — about 1–2 cups (240—475 ml) of coffee. However, many experts recommend avoiding coffee completely during pregnancy. If you want to be absolutely safe, this is a smart choice. > **SUMMARY** > > Concerns have been raised about caffeine’s effect on the developing fetus, so it’s generally recommended to avoid or minimize coffee intake if you’re pregnant. ## [Recommended intake]() Evidence indicates that 4–5 cups of coffee per day may be the optimal amount. This amount is linked to the lowest risk of premature death, as well as a lower risk of numerous common diseases, some of which affect hundreds of millions of people. Of course, this doesn’t mean that you have to drink coffee. People who are caffeine-sensitive, have certain medical conditions, or simply don’t like this beverage, should definitely avoid it. What’s more, if you like coffee but find that it tends to give you anxiety or sleep problems, you may want to reduce or eliminate your intake. Furthermore, you can easily negate the benefits of coffee by adding [sugar](https://www.healthline.com/nutrition/10-disturbing-reasons-why-sugar-is-bad) or other unhealthy, high-calorie ingredients to it. Still, it’s possible to [optimize your java](https://www.healthline.com/nutrition/8-ways-to-make-your-coffee-super-healthy) to obtain the maximum benefits. > **SUMMARY** > > Evidence suggests that 4–5 cups of coffee per day is associated with the greatest health benefits. However, if you’re sensitive to caffeine, you should aim for lower amounts or avoid coffee altogether. ## [The bottom line]() For people who enjoy coffee, there’s very little evidence of harm — and plenty of evidence of [benefits](https://www.healthline.com/nutrition/top-13-evidence-based-health-benefits-of-coffee). While 4–5 cups per day may be optimal, many people can tolerate more than that without any problems. If you like drinking a lot of coffee and don’t experience [side effects](https://www.healthline.com/nutrition/caffeine-side-effects), there’s no reason to stop drinking it. ### How we reviewed this article: History Share this article  Written by [Kris Gunnars, BSc]() — [Updated on July 18, 2019]() ### Read this next - [How Much Caffeine in a Cup of Coffee? A Detailed Guide](https://www.healthline.com/nutrition/how-much-caffeine-in-coffee?utm_source=ReadNext) Written by [Adda Bjarnadottir, MS, RDN (Ice)](https://www.healthline.com/authors/adda-bjarnadottir) [An average cup of coffee contains 95 mg of caffeine, but some types contain over 500 mg. This article lists the caffeine content in different coffee…](https://www.healthline.com/nutrition/how-much-caffeine-in-coffee?utm_source=ReadNext) [READ MORE](https://www.healthline.com/nutrition/how-much-caffeine-in-coffee?utm_source=ReadNext) - [How You Can Die From a Caffeine Overdose](https://www.healthline.com/health-news/how-you-can-die-from-caffeine?utm_source=ReadNext) [In moderation, caffeine can have beneficial effects. But in larger doses it can put your health, and in rare cases, even your life at risk.](https://www.healthline.com/health-news/how-you-can-die-from-caffeine?utm_source=ReadNext) [READ MORE](https://www.healthline.com/health-news/how-you-can-die-from-caffeine?utm_source=ReadNext) - [Why Is Coffee Good for You? Here Are 7 Reasons](https://www.healthline.com/nutrition/why-is-coffee-good-for-you?utm_source=ReadNext) Written by [Kris Gunnars, BSc](https://www.healthline.com/authors/kris-gunnars) [Coffee was once considered unhealthy, but new studies have shown coffee to have powerful health benefits. Here are 7 reasons why coffee is good for…](https://www.healthline.com/nutrition/why-is-coffee-good-for-you?utm_source=ReadNext) [READ MORE](https://www.healthline.com/nutrition/why-is-coffee-good-for-you?utm_source=ReadNext) - [Can Coffee Make You Poop? Why it Happens](https://www.healthline.com/health/video/why-does-coffee-make-you-poop?utm_source=ReadNext) Medically reviewed by [the Healthline Medical Network](https://www.healthline.com/medical-team) [For some people, a morning cup of coffee means it's time to visit the bathroom. So why does it happen? Learn more.](https://www.healthline.com/health/video/why-does-coffee-make-you-poop?utm_source=ReadNext) [READ MORE](https://www.healthline.com/health/video/why-does-coffee-make-you-poop?utm_source=ReadNext) - [Can Drinking Coffee Lead to Caffeine Addiction?](https://www.healthline.com/nutrition/caffeine-addiction?utm_source=ReadNext) Written by [Alina Petre, MS, RD (NL)](https://www.healthline.com/authors/alina-petre) [Caffeine is the most commonly used "drug" in the world, but are coffee and caffeine addictive or dangerous? Here is a complete review.](https://www.healthline.com/nutrition/caffeine-addiction?utm_source=ReadNext) [READ MORE](https://www.healthline.com/nutrition/caffeine-addiction?utm_source=ReadNext) - [Can Coffee Help You Lose Weight?](https://www.healthline.com/nutrition/coffee-increase-metabolism?utm_source=ReadNext) Written by [Kris Gunnars, BSc](https://www.healthline.com/authors/kris-gunnars) and [Simina Findlay](https://www.healthline.com/authors/kris-gunnars) [Coffee contains caffeine, a stimulant substance that is proven to increase the release of fats from the fat tissues and boost the resting metabolic…](https://www.healthline.com/nutrition/coffee-increase-metabolism?utm_source=ReadNext) [READ MORE](https://www.healthline.com/nutrition/coffee-increase-metabolism?utm_source=ReadNext) - [Do Coffee and Caffeine Inhibit Iron Absorption?](https://www.healthline.com/nutrition/coffee-caffeine-iron-absorption?utm_source=ReadNext) Written by Mary Jane Brown, PhD, RD (UK) [Some claim that coffee and other caffeinated beverages can interfere with iron absorption. This article explains how coffee and caffeine affect iron…](https://www.healthline.com/nutrition/coffee-caffeine-iron-absorption?utm_source=ReadNext) [READ MORE](https://www.healthline.com/nutrition/coffee-caffeine-iron-absorption?utm_source=ReadNext) - [Caffeine and Headaches: What You Need to Know](https://www.healthline.com/health/caffeine-headache?utm_source=ReadNext) Medically reviewed by [Nancy Hammond, M.D.](https://www.healthline.com/medical-team) [Caffeine and headache: How do you know if that cup of coffee caused your pain or can get rid of it? We'll tell you what the research says about…](https://www.healthline.com/health/caffeine-headache?utm_source=ReadNext) [READ MORE](https://www.healthline.com/health/caffeine-headache?utm_source=ReadNext) - [8 Ways to Make Your Coffee Super Healthy](https://www.healthline.com/nutrition/8-ways-to-make-your-coffee-super-healthy?utm_source=ReadNext) Written by [Kris Gunnars, BSc](https://www.healthline.com/authors/kris-gunnars) [Coffee, despite having been demonized in the past, is actually good for you. Here are a few tips to make sure your cup of coffee is as healthy as…](https://www.healthline.com/nutrition/8-ways-to-make-your-coffee-super-healthy?utm_source=ReadNext) [READ MORE](https://www.healthline.com/nutrition/8-ways-to-make-your-coffee-super-healthy?utm_source=ReadNext) - [Plant-Based Diets Could Be as Healthy as Mediterranean Diet, Study Finds](https://www.healthline.com/health-news/plant-based-diets-vs-mediterranean-diet-health?utm_source=ReadNext) [A new study suggests that well-designed plant-based dietary plans could match the nutritional quality of a Mediterranean-style omnivorous dietary…](https://www.healthline.com/health-news/plant-based-diets-vs-mediterranean-diet-health?utm_source=ReadNext) [READ MORE](https://www.healthline.com/health-news/plant-based-diets-vs-mediterranean-diet-health?utm_source=ReadNext) © 2025 Healthline Media LLC. All rights reserved. Healthline Media is an RVO Health Company. 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