🕷️ Crawler Inspector

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Raw Queries and Responses

1. Shard Calculation

Query:

Response:

Calculated Shard: 99 (from laksa148)

2. Crawled Status Check

Query:

curl -X POST \
  'http://laksa099.int.ahrefs:8124/' \
  -H 'Content-Type: text/plain' \
  -H 'X-ClickHouse-Database: crawler3' \
  -H 'Authorization: Basic YXBpOg==' \
  -d 'SELECT getAhrefsURLFromUnparsed(src_unparsed) AS found_url, ifNull(toUnixTimestamp(download_stamp), 0) AS crawl_time, ifNull(toUnixTimestamp(props_url_first_seen), 0) AS first_indexed_time, download_http_code AS http_code, src_unparsed AS src_unparsed, src_root_hash AS src_root_hash, history_drop_reason AS history_drop_reason, meta_title AS meta_title, meta_descriptions AS meta_descriptions, attrs_boilerpipe_text AS attrs_boilerpipe_text, attrs_markdown AS attrs_markdown, attrs_readable_markdown AS attrs_readable_markdown, meta_canonical AS meta_canonical FROM crawler3.page_info_local FINAL PREWHERE (src_root_hash, src_unparsed) IN ((getAhrefsRootHashFromUnparsed(getAhrefsUnparsedNoserviceFromURL(\'https://www.theguardian.com/wellness/2024/apr/08/coffee-benefits-hazards-experts\')), getAhrefsUnparsedNoserviceFromURL(\'https://www.theguardian.com/wellness/2024/apr/08/coffee-benefits-hazards-experts\'))) FORMAT JSONEachRow'

Response:

{"found_url":"https:\/\/www.theguardian.com\/wellness\/2024\/apr\/08\/coffee-benefits-hazards-experts","crawl_time":1774260859,"first_indexed_time":1712580504,"http_code":200,"src_unparsed":"com,theguardian!www,\/wellness\/2024\/apr\/08\/coffee-benefits-hazards-experts s443","src_root_hash":"4161074618625082499","history_drop_reason":null,"meta_title":"How much coffee is OK for me to drink in a day? I asked the experts | Well actually | The Guardian","meta_descriptions":["The morning brew has a ‘bad boy reputation’ but is it really harmful? A breakdown of the benefits and hazards"],"attrs_boilerpipe_text":"People have a love-hate relationship with coffee.\nA 2023\nreport\nfrom the National Coffee Association found that 63% of Americans drink coffee every day – that’s more than any other beverage, except water. That same year, coffee reportedly overtook tea as the UK’s\nfavorite drink\n; according to the\nBritish Coffee Association\n, the UK consumes about 98m cups of coffee a day.\nOn the other hand, many people seem to feel uneasy with how much brew they consume. An\nabundance\nof\narticles\ndetail\npeople’s quests to\nquit\ntheir coffee habits. And companies like\nMUD\\WTR\n– which makes mushroom-based beverages – have advertised themselves as “healthier” alternatives to the regular cup of joe.\n“Coffee has a bit of a bad boy reputation,” says Dr Peter Hayes, professor of hepatology at the University of Edinburgh. Current concerns about coffee, he notes, often reference the nebulous concept of “\ndetoxing\n”, which is difficult to measure.\n“Everybody talks in very vague terms,” he says, adding that coffee is not a toxin.\nWhat is one to make of this? How much coffee is too much? Should we be trying to cut back?\nWe asked experts to break down the effects of our morning brew.\nWhat happens when we drink coffee?\nThe main active ingredient in coffee is caffeine, explains Dr Sander Kersten, a professor of molecular nutrition at Cornell University.\nAnyone who has guzzled a morning mug will be familiar with the effects. As a stimulant, caffeine makes one feel more alert, Kersten says. People’s reaction times are quicker, they are better able to concentrate, and they have increased endurance. Studies have found that\ncaffeine consumption\nis linked to\nimproved athletic performance\n.\nAccording to Karsten, these effects usually kick in within half an hour and last up to two hours. “That’s probably the reason people tend to keep drinking coffee over the day,” he says. “It doesn’t last a long time.”\nWhat are the health benefits of drinking coffee?\nExperts agree that there are myriad benefits to our morning java. Coffee contains “hundreds if not thousands of components”, says Dr Edward Giovannucci, professor of nutrition and epidemiology at Harvard University’s TH Chan School of Public\nHealth\n.\nSome of these components “may have a range of beneficial effects, which might improve health over the long run”, he notes.\nCertain compounds, for example, have strong anti-inflammatory and antioxidant properties, Giovannucci explains. Others reduce insulin resistance, which is a risk factor for diabetes.\nIn a\nmeta-analysis\nof the effects of coffee consumption on health, Hayes and his colleagues found that drinking three to four cups a day was associated with lower risks of cardiovascular mortality, certain cancers and neurological, metabolic and liver conditions.\nThe liver in particular seems to thrive on coffee. One cup of coffee a day can reduce the risk of cirrhosis by 20%, and five cups a day can reduce the risk by 80%, Hayes says.\nHayes also notes that “it’s important to differentiate coffee from caffeine”. For example, a drinker can see these benefits even with decaffeinated coffee. “So there’s something in the coffee, and it’s not the caffeine, that is protective to the liver,” he says. “Apart from the liver, the more the better is not true.”\nWhat are the drawbacks of drinking coffee?\nHigh coffee intake can increase blood pressure, says Giovannucci.\nAdditionally, some people might be more sensitive to the effects of caffeine than others. “The stimulant effect of coffee can cause anxiety in sensitive people and could disturb sleep,” says Giovannuci.\nIn order to mitigate its disruptive effects on sleep, experts advise limiting caffeine intake to before 5.00pm, says Dr Kera Nyemb-Diop, a nutrition expert, food researcher and nutrition coach.\nskip past newsletter promotion\nafter newsletter promotion\nBut the exact time will depend on your own sleep schedule and your body’s sensitivity to caffeine. Nyemb-Diop points to\none study\nthat found that consuming caffeine even six hours before bedtime can significantly disrupt sleep and reduce our total slumber time by more than one hour.\nSome people, including pregnant women and those with severe cases of osteoporosis, should limit their coffee intake, Hayes says.\nIs there a limit to how much coffee one should drink in a day?\nUp to 400mg of caffeine a day seems to be safe for most adults, according to the\nMayo Clinic\n. One eight-ounce cup of brewed coffee contains about 95mg of caffeine, says Giovannucci, so that’s the equivalent of about four cups of joe.\nAbove these levels, Giovannucci says, people may experience nervousness and an elevated heart rate – “symptoms that can be felt during an anxiety attack”, he says. Individuals with an underlying panic or anxiety disorder are at particular risk of experiencing these negative side effects.\nTwo to three cups a day generally seems to be the sweet spot for reaping coffee’s benefits without experiencing its drawbacks, says Hayes. But the ideal amount is different for different people.\n“It’s essential to listen to your body,” says Nyemb-Diop. People have different levels of sensitivity to caffeine, she says, and some might feel jittery after one cup, while others might feel best after three cups.\nExtreme caffeine intake can have much more serious effects. According to the\nFood and Drug Administration\n, toxic effects of caffeine, like seizures, have been observed with the rapid consumption of 1,200mg of caffeine at once. As such, the organization notes that pure and\nhighly concentrated caffeine\nproducts, such as those in caffeinated powders or energy drinks, “present a significant public health threat”.\nWhy is coffee intake so controversial?\nThis isn’t just a modern phenomenon. According to a report from\nNPR\n, rulers in the Ottoman Empire, Germany and England tried to discourage or ban coffee drinking because of its potential to energize political dissidents.\nIn the book The Devil’s Cup:\nCoffee\n, the Driving Force in History, author Stewart Allen writes that upon visiting a coffee house in Istanbul, one Ottoman Grand Vizier “observed that the people drinking alcohol would just get drunk and sing and be jolly, whereas the people drinking coffee remained sober and plotted against the government”.\nHayes acknowledges that caffeine can be addictive. “Folks do get used to it,” he notes, though he adds that gradually increasing intake has limited side effects, compared with a sudden significant increase, like going from zero cups to six.\nStill, he knows of no evidence that cutting out coffee is beneficial.\n“Coffee is one of nature’s gifts,” he says.","attrs_markdown":"![](https:\/\/sb.scorecardresearch.com\/p?c1=2&c2=6035250&cv=2.0&cj=1&cs_ucfr=0&comscorekw=wellness)\n\n[Skip to main content](https:\/\/www.theguardian.com\/wellness\/2024\/apr\/08\/coffee-benefits-hazards-experts#maincontent)[Skip to navigation](https:\/\/www.theguardian.com\/wellness\/2024\/apr\/08\/coffee-benefits-hazards-experts#navigation)\n\nClose dialogue\n\n1\/1\n\nNext image\n\nPrevious image\n\nToggle caption\n\n[Skip to navigation](https:\/\/www.theguardian.com\/wellness\/2024\/apr\/08\/coffee-benefits-hazards-experts#navigation)\n\n[Print subscriptions](https:\/\/support.theguardian.com\/subscribe\/weekly?REFPVID=mn314k7yz0ttxq4ku31y&INTCMP=undefined&acquisitionData=%7B%22source%22%3A%22GUARDIAN_WEB%22%2C%22componentId%22%3A%22PrintSubscriptionsHeaderLink%22%2C%22componentType%22%3A%22ACQUISITIONS_HEADER%22%2C%22referrerPageviewId%22%3A%22mn314k7yz0ttxq4ku31y%22%2C%22referrerUrl%22%3A%22https%3A%2F%2Fwww.theguardian.com%2Fwellness%2F2024%2Fapr%2F08%2Fcoffee-benefits-hazards-experts%22%7D)\n\n[Search jobs](https:\/\/jobs.theguardian.com\/)\n\n[Sign in](https:\/\/profile.theguardian.com\/signin?INTCMP=DOTCOM_NEWHEADER_SIGNIN&ABCMP=ab-sign-in&componentEventParams=componentType%3Didentityauthentication%26componentId%3Dguardian_signin_header)\n\nEur\n\n- [Europe edition](https:\/\/www.theguardian.com\/preference\/edition\/eur)\n- [UK edition](https:\/\/www.theguardian.com\/preference\/edition\/uk)\n- [US edition](https:\/\/www.theguardian.com\/preference\/edition\/us)\n- [Australia edition](https:\/\/www.theguardian.com\/preference\/edition\/au)\n- [International edition](https:\/\/www.theguardian.com\/preference\/edition\/int)\n\n[The Guardian - 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[Holidays](https:\/\/holidays.theguardian.com\/?INTCMP=holidays_int_web_newheader)\n  - [Digital Archive](https:\/\/theguardian.newspapers.com\/)\n  - [Guardian Licensing](https:\/\/licensing.theguardian.com\/)\n  - [Live events](https:\/\/www.theguardian.com\/guardian-live-events?INTCMP=live_eur_header_dropdown)\n  - [About Us](https:\/\/www.theguardian.com\/about)\n  - [The Guardian app](https:\/\/app.adjust.com\/16xt6hai)\n  - [Video](https:\/\/www.theguardian.com\/video)\n  - [Podcasts](https:\/\/www.theguardian.com\/podcasts)\n  - [Pictures](https:\/\/www.theguardian.com\/inpictures)\n  - [Newsletters](https:\/\/www.theguardian.com\/email-newsletters)\n  - [Today's paper](https:\/\/www.theguardian.com\/theguardian)\n  - [Inside the Guardian](https:\/\/www.theguardian.com\/insidetheguardian)\n  - [Guardian Weekly](https:\/\/www.theguardian.com\/weekly?INTCMP=gdnwb_mawns_editorial_gweekly_GW_TopNav_Int)\n  - [Crosswords](https:\/\/www.theguardian.com\/crosswords)\n  - [Wordiply](https:\/\/www.wordiply.com\/)\n  - [Corrections](https:\/\/www.theguardian.com\/theguardian\/series\/corrections-and-clarifications)\n  - [Tips](https:\/\/www.theguardian.com\/tips)\n- - [Search jobs](https:\/\/jobs.theguardian.com\/)\n  - [Holidays](https:\/\/holidays.theguardian.com\/?INTCMP=holidays_int_web_newheader)\n  - [Digital Archive](https:\/\/theguardian.newspapers.com\/)\n  - [Guardian Licensing](https:\/\/licensing.theguardian.com\/)\n  - [Live events](https:\/\/www.theguardian.com\/guardian-live-events?INTCMP=live_eur_header_dropdown)\n  - [About Us](https:\/\/www.theguardian.com\/about)\n\n![Black cup of coffee on the black and brown table among spilled roasted coffee beans.](https:\/\/i.guim.co.uk\/img\/media\/45f1be3d8992f27c63bd0a6ea604c9febe073e44\/0_326_5568_3341\/master\/5568.jpg?width=465&dpr=1&s=none&crop=none)\n\nCertain compounds in coffee have strong anti-inflammatory and antioxidant properties, Dr Edward Giovannucci says. Photograph: Daria Ahafonova\/Getty Images\/iStockphoto\n\n[View image in fullscreen](https:\/\/www.theguardian.com\/wellness\/2024\/apr\/08\/coffee-benefits-hazards-experts#img-1)\n\nCertain compounds in coffee have strong anti-inflammatory and antioxidant properties, Dr Edward Giovannucci says. Photograph: Daria Ahafonova\/Getty Images\/iStockphoto\n\n[Well actually](https:\/\/www.theguardian.com\/wellness\/wellness)\n\nThis article is more than **1 year old**\n\n# How much coffee is OK for me to drink in a day? I asked the experts\nThis article is more than 1 year old\n\nThe morning brew has a ‘bad boy reputation’ but is it really harmful? A breakdown of the benefits and hazards\n\n- [Drip or instant? Our blind taste test](https:\/\/preview.gutools.co.uk\/thefilter-us\/2025\/oct\/06\/instant-drip-coffee-taste-test) and the [best instant coffees in 2025](https:\/\/www.theguardian.com\/thefilter-us\/2025\/sep\/30\/best-instant-coffees)\n\n![Madeleine Aggeler](https:\/\/i.guim.co.uk\/img\/uploads\/2023\/10\/31\/Madeline_Aggeler.png?width=75&dpr=1&s=none&crop=none)\n\n[Madeleine Aggeler](https:\/\/www.theguardian.com\/profile\/madeleine-aggeler)\n\nMon 8 Apr 2024 14.00 CEST\n\nLast modified on Tue 7 Oct 2025 16.05 CEST\n\nShare\n\n[Prefer the Guardian on Google](https:\/\/www.google.com\/preferences\/source?q=theguardian.com)\n\nPeople have a love-hate relationship with coffee.\n\nA 2023 [report](https:\/\/www.ncausa.org\/Newsroom\/Celebrate-National-Coffee-Day-with-latest-data-on-Americas-favorite-beverage) from the National Coffee Association found that 63% of Americans drink coffee every day – that’s more than any other beverage, except water. That same year, coffee reportedly overtook tea as the UK’s [favorite drink](https:\/\/www.theguardian.com\/commentisfree\/2023\/aug\/22\/coffee-tea-uk-affection-caffeine-drink); according to the [British Coffee Association](https:\/\/britishcoffeeassociation.org\/coffee-consumption\/), the UK consumes about 98m cups of coffee a day.\n\nOn the other hand, many people seem to feel uneasy with how much brew they consume. An [abundance](https:\/\/www.foodandwine.com\/what-happens-if-you-quit-drinking-coffee-daily-8403370) of [articles](https:\/\/food52.com\/blog\/23617-new-years-resolution-quitting-coffee-caffeine) [detail](https:\/\/www.self.com\/story\/benefits-of-quitting-caffeine) people’s quests to [quit](https:\/\/www.esquire.com\/lifestyle\/health\/a43622878\/caffeine-addiction\/) their coffee habits. And companies like [MUD\\\\WTR](https:\/\/mudwtr.com\/pages\/coffee-detox) – which makes mushroom-based beverages – have advertised themselves as “healthier” alternatives to the regular cup of joe.\n\n“Coffee has a bit of a bad boy reputation,” says Dr Peter Hayes, professor of hepatology at the University of Edinburgh. Current concerns about coffee, he notes, often reference the nebulous concept of “[detoxing](https:\/\/goop.com\/wellness\/health\/coffee-detox-tips\/)”, which is difficult to measure.\n\n“Everybody talks in very vague terms,” he says, adding that coffee is not a toxin.\n\nWhat is one to make of this? How much coffee is too much? Should we be trying to cut back?\n\nWe asked experts to break down the effects of our morning brew.\n\n## What happens when we drink coffee?\nThe main active ingredient in coffee is caffeine, explains Dr Sander Kersten, a professor of molecular nutrition at Cornell University.\n\nAnyone who has guzzled a morning mug will be familiar with the effects. As a stimulant, caffeine makes one feel more alert, Kersten says. People’s reaction times are quicker, they are better able to concentrate, and they have increased endurance. Studies have found that [caffeine consumption](https:\/\/www.nytimes.com\/2023\/02\/02\/well\/move\/caffeine-workout-exercise.html) is linked to [improved athletic performance](https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6835847\/).\n\nAccording to Karsten, these effects usually kick in within half an hour and last up to two hours. “That’s probably the reason people tend to keep drinking coffee over the day,” he says. “It doesn’t last a long time.”\n\n## What are the health benefits of drinking coffee?\nExperts agree that there are myriad benefits to our morning java. Coffee contains “hundreds if not thousands of components”, says Dr Edward Giovannucci, professor of nutrition and epidemiology at Harvard University’s TH Chan School of Public [Health](https:\/\/www.theguardian.com\/society\/health).\n\nSome of these components “may have a range of beneficial effects, which might improve health over the long run”, he notes.\n\nCertain compounds, for example, have strong anti-inflammatory and antioxidant properties, Giovannucci explains. Others reduce insulin resistance, which is a risk factor for diabetes.\n\nIn a [meta-analysis](https:\/\/pubmed.ncbi.nlm.nih.gov\/29167102\/) of the effects of coffee consumption on health, Hayes and his colleagues found that drinking three to four cups a day was associated with lower risks of cardiovascular mortality, certain cancers and neurological, metabolic and liver conditions.\n\nThe liver in particular seems to thrive on coffee. One cup of coffee a day can reduce the risk of cirrhosis by 20%, and five cups a day can reduce the risk by 80%, Hayes says.\n\nHayes also notes that “it’s important to differentiate coffee from caffeine”. For example, a drinker can see these benefits even with decaffeinated coffee. “So there’s something in the coffee, and it’s not the caffeine, that is protective to the liver,” he says. “Apart from the liver, the more the better is not true.”\n\n## What are the drawbacks of drinking coffee?\nHigh coffee intake can increase blood pressure, says Giovannucci.\n\nAdditionally, some people might be more sensitive to the effects of caffeine than others. “The stimulant effect of coffee can cause anxiety in sensitive people and could disturb sleep,” says Giovannuci.\n\nIn order to mitigate its disruptive effects on sleep, experts advise limiting caffeine intake to before 5.00pm, says Dr Kera Nyemb-Diop, a nutrition expert, food researcher and nutrition coach.\n\n[skip past newsletter promotion](https:\/\/www.theguardian.com\/wellness\/2024\/apr\/08\/coffee-benefits-hazards-experts#EmailSignup-skip-link-23)\n\nSign up to Well Actually\n\nFree weekly newsletter\n\nPractical advice, expert insights and answers to your questions about how to live a good life\n\n**Privacy Notice:** Newsletters may contain information about charities, online ads, and content funded by outside parties. If you do not have an account, we will create a guest account for you on [theguardian.com](https:\/\/www.theguardian.com\/) to send you this newsletter. You can complete full registration at any time. For more information about how we use your data see our [Privacy Policy](https:\/\/www.theguardian.com\/help\/privacy-policy). We use Google reCaptcha to protect our website and the Google [Privacy Policy](https:\/\/policies.google.com\/privacy) and [Terms of Service](https:\/\/policies.google.com\/terms) apply.\n\nafter newsletter promotion\n\n> The stimulant effect of coffee can cause anxiety in sensitive people and disturb sleep\n\nDr Edward Giovannucci\n\nBut the exact time will depend on your own sleep schedule and your body’s sensitivity to caffeine. Nyemb-Diop points to [one study](https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3805807\/) that found that consuming caffeine even six hours before bedtime can significantly disrupt sleep and reduce our total slumber time by more than one hour.\n\nSome people, including pregnant women and those with severe cases of osteoporosis, should limit their coffee intake, Hayes says.\n\n## Is there a limit to how much coffee one should drink in a day?\nUp to 400mg of caffeine a day seems to be safe for most adults, according to the [Mayo Clinic](https:\/\/www.mayoclinic.org\/healthy-lifestyle\/nutrition-and-healthy-eating\/in-depth\/caffeine\/art-20045678). One eight-ounce cup of brewed coffee contains about 95mg of caffeine, says Giovannucci, so that’s the equivalent of about four cups of joe.\n\nAbove these levels, Giovannucci says, people may experience nervousness and an elevated heart rate – “symptoms that can be felt during an anxiety attack”, he says. Individuals with an underlying panic or anxiety disorder are at particular risk of experiencing these negative side effects.\n\nTwo to three cups a day generally seems to be the sweet spot for reaping coffee’s benefits without experiencing its drawbacks, says Hayes. But the ideal amount is different for different people.\n\n“It’s essential to listen to your body,” says Nyemb-Diop. People have different levels of sensitivity to caffeine, she says, and some might feel jittery after one cup, while others might feel best after three cups.\n\nExtreme caffeine intake can have much more serious effects. According to the [Food and Drug Administration](https:\/\/www.fda.gov\/consumers\/consumer-updates\/spilling-beans-how-much-caffeine-too-much), toxic effects of caffeine, like seizures, have been observed with the rapid consumption of 1,200mg of caffeine at once. As such, the organization notes that pure and [highly concentrated caffeine](https:\/\/www.theguardian.com\/us-news\/2023\/oct\/25\/panera-bread-lemonade-caffeine-energy-drinks) products, such as those in caffeinated powders or energy drinks, “present a significant public health threat”.\n\n> It’s essential to listen to your body\n\nDr Kera Nyemb-Diop\n## Why is coffee intake so controversial?\nThis isn’t just a modern phenomenon. According to a report from [NPR](https:\/\/www.npr.org\/sections\/thesalt\/2012\/01\/10\/144988133\/drink-coffee-off-with-your-head#:~:text=According%20to%20legend%2C%20even%20the,have%20exclusive%20use%20of%20it.%22), rulers in the Ottoman Empire, Germany and England tried to discourage or ban coffee drinking because of its potential to energize political dissidents.\n\nIn the book The Devil’s Cup: [Coffee](https:\/\/www.theguardian.com\/food\/coffee), the Driving Force in History, author Stewart Allen writes that upon visiting a coffee house in Istanbul, one Ottoman Grand Vizier “observed that the people drinking alcohol would just get drunk and sing and be jolly, whereas the people drinking coffee remained sober and plotted against the government”.\n\nHayes acknowledges that caffeine can be addictive. “Folks do get used to it,” he notes, though he adds that gradually increasing intake has limited side effects, compared with a sudden significant increase, like going from zero cups to six.\n\nStill, he knows of no evidence that cutting out coffee is beneficial.\n\n“Coffee is one of nature’s gifts,” he says.\n\nExplore more on these topics\n\n- [Well actually](https:\/\/www.theguardian.com\/wellness\/wellness)\n- [Coffee](https:\/\/www.theguardian.com\/food\/coffee)\n- [Health](https:\/\/www.theguardian.com\/society\/health)\n- [Food](https:\/\/www.theguardian.com\/food\/food)\n- [features](https:\/\/www.theguardian.com\/tone\/features)\n\nShare\n\n[Reuse this content](https:\/\/syndication.theguardian.com\/?url=https%3A%2F%2Fwww.theguardian.com%2Fwellness%2F2024%2Fapr%2F08%2Fcoffee-benefits-hazards-experts&type=article&internalpagecode=wellness\/2024\/apr\/08\/coffee-benefits-hazards-experts \"Reuse this content\")\n\n### Most viewed\n- [![](https:\/\/i.guim.co.uk\/img\/media\/4ca550f2553130082d2da9ea015dc9756ca9b962\/500_0_5000_4000\/master\/5000.jpg?width=75&dpr=1&s=none&crop=none) Pilot and co-pilot killed after Air Canada jet collision at LaGuardia New York](https:\/\/www.theguardian.com\/us-news\/2026\/mar\/23\/air-canada-plane-collides-with-ground-vehicle-at-new-yorks-laguardia-airport-halting-all-flights)\n- [![](https:\/\/i.guim.co.uk\/img\/media\/192692d679eaf0c236b1d9c6846fbd67161b61ee\/270_0_2700_2160\/master\/2700.jpg?width=75&dpr=1&s=none&crop=none) Stock markets plunge after Trump’s ultimatum on Iran](https:\/\/www.theguardian.com\/business\/2026\/mar\/23\/stock-markets-donald-trump-iran-gold-oil-prices)\n- [![](https:\/\/i.guim.co.uk\/img\/media\/8c396ee8814a91913eb9f979c9f108e2a5fc5aa0\/0_58_1440_1152\/master\/1440.jpg?width=75&dpr=1&s=none&crop=none) Arkansas police arrest Kendra Duggar on child abuse charges](https:\/\/www.theguardian.com\/us-news\/2026\/mar\/22\/arkansas-kendra-dugger-child-abuse-charges)\n- [![](https:\/\/i.guim.co.uk\/img\/media\/c37ddc792540af48102d4e2475d88630e5b76ec4\/1143_516_3141_2514\/master\/3141.jpg?width=75&dpr=1&s=none&crop=none) LiveMiddle East crisis live: Iran threatens to lay mines across entire Gulf if coasts are attacked as Israel warns war could continue for weeks](https:\/\/www.theguardian.com\/world\/live\/2026\/mar\/23\/middle-east-crisis-live-iea-chief-says-iran-war-energy-crunch-worse-than-1970s-oil-crises-and-ukraine-war-combined)\n- [![](https:\/\/i.guim.co.uk\/img\/media\/f75d3557be841045422b143e3a6006441c0ab7a9\/129_0_1320_1056\/master\/1320.jpg?width=75&dpr=1&s=none&crop=none) US warns Americans worldwide to show ‘increased caution’ – as it happened](https:\/\/www.theguardian.com\/world\/live\/2026\/mar\/22\/middle-east-crisis-live-iran-war-trump-ultimatum-major-attack-strait-of-hormuz-open-israel-hit-tehran-retaliation)\n\n## Related stories\n## Related stories\n- ![](https:\/\/i.guim.co.uk\/img\/media\/8228bb07323b19eb46669361e094704bdbe0a02c\/0_0_1125_900\/master\/1125.jpg?width=220&dpr=1&s=none&crop=5%3A4)\n  \n  ### Beans, beans, the magical fruit: how healthy are they really?\n  6 Nov 2025\n- ![](https:\/\/i.guim.co.uk\/img\/media\/899a5c0a49aa565bb67fce83f177493fcf1ed912\/0_0_3000_2400\/master\/3000.jpg?width=220&dpr=1&s=none&crop=5%3A4)\n  \n  ### Soy, oat, almond, rice: which alternative milk is healthiest?\n  4 Nov 2025\n- ![](https:\/\/i.guim.co.uk\/img\/media\/7fec65fbf66b21dbb080183443817e23b27bb279\/677_0_2248_1800\/master\/2248.jpg?width=220&dpr=1&s=none&crop=5%3A4)\n  \n  ### I traded booze for THC drinks. 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All rights reserved.\n\n(dcr)","attrs_readable_markdown":"People have a love-hate relationship with coffee.\n\nA 2023 [report](https:\/\/www.ncausa.org\/Newsroom\/Celebrate-National-Coffee-Day-with-latest-data-on-Americas-favorite-beverage) from the National Coffee Association found that 63% of Americans drink coffee every day – that’s more than any other beverage, except water. That same year, coffee reportedly overtook tea as the UK’s [favorite drink](https:\/\/www.theguardian.com\/commentisfree\/2023\/aug\/22\/coffee-tea-uk-affection-caffeine-drink); according to the [British Coffee Association](https:\/\/britishcoffeeassociation.org\/coffee-consumption\/), the UK consumes about 98m cups of coffee a day.\n\nOn the other hand, many people seem to feel uneasy with how much brew they consume. An [abundance](https:\/\/www.foodandwine.com\/what-happens-if-you-quit-drinking-coffee-daily-8403370) of [articles](https:\/\/food52.com\/blog\/23617-new-years-resolution-quitting-coffee-caffeine) [detail](https:\/\/www.self.com\/story\/benefits-of-quitting-caffeine) people’s quests to [quit](https:\/\/www.esquire.com\/lifestyle\/health\/a43622878\/caffeine-addiction\/) their coffee habits. And companies like [MUD\\\\WTR](https:\/\/mudwtr.com\/pages\/coffee-detox) – which makes mushroom-based beverages – have advertised themselves as “healthier” alternatives to the regular cup of joe.\n\n“Coffee has a bit of a bad boy reputation,” says Dr Peter Hayes, professor of hepatology at the University of Edinburgh. Current concerns about coffee, he notes, often reference the nebulous concept of “[detoxing](https:\/\/goop.com\/wellness\/health\/coffee-detox-tips\/)”, which is difficult to measure.\n\n“Everybody talks in very vague terms,” he says, adding that coffee is not a toxin.\n\nWhat is one to make of this? How much coffee is too much? Should we be trying to cut back?\n\nWe asked experts to break down the effects of our morning brew.\n\n## What happens when we drink coffee?\nThe main active ingredient in coffee is caffeine, explains Dr Sander Kersten, a professor of molecular nutrition at Cornell University.\n\nAnyone who has guzzled a morning mug will be familiar with the effects. As a stimulant, caffeine makes one feel more alert, Kersten says. People’s reaction times are quicker, they are better able to concentrate, and they have increased endurance. Studies have found that [caffeine consumption](https:\/\/www.nytimes.com\/2023\/02\/02\/well\/move\/caffeine-workout-exercise.html) is linked to [improved athletic performance](https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6835847\/).\n\nAccording to Karsten, these effects usually kick in within half an hour and last up to two hours. “That’s probably the reason people tend to keep drinking coffee over the day,” he says. “It doesn’t last a long time.”\n\n## What are the health benefits of drinking coffee?\nExperts agree that there are myriad benefits to our morning java. Coffee contains “hundreds if not thousands of components”, says Dr Edward Giovannucci, professor of nutrition and epidemiology at Harvard University’s TH Chan School of Public [Health](https:\/\/www.theguardian.com\/society\/health).\n\nSome of these components “may have a range of beneficial effects, which might improve health over the long run”, he notes.\n\nCertain compounds, for example, have strong anti-inflammatory and antioxidant properties, Giovannucci explains. Others reduce insulin resistance, which is a risk factor for diabetes.\n\nIn a [meta-analysis](https:\/\/pubmed.ncbi.nlm.nih.gov\/29167102\/) of the effects of coffee consumption on health, Hayes and his colleagues found that drinking three to four cups a day was associated with lower risks of cardiovascular mortality, certain cancers and neurological, metabolic and liver conditions.\n\nThe liver in particular seems to thrive on coffee. One cup of coffee a day can reduce the risk of cirrhosis by 20%, and five cups a day can reduce the risk by 80%, Hayes says.\n\nHayes also notes that “it’s important to differentiate coffee from caffeine”. For example, a drinker can see these benefits even with decaffeinated coffee. “So there’s something in the coffee, and it’s not the caffeine, that is protective to the liver,” he says. “Apart from the liver, the more the better is not true.”\n\n## What are the drawbacks of drinking coffee?\nHigh coffee intake can increase blood pressure, says Giovannucci.\n\nAdditionally, some people might be more sensitive to the effects of caffeine than others. “The stimulant effect of coffee can cause anxiety in sensitive people and could disturb sleep,” says Giovannuci.\n\nIn order to mitigate its disruptive effects on sleep, experts advise limiting caffeine intake to before 5.00pm, says Dr Kera Nyemb-Diop, a nutrition expert, food researcher and nutrition coach.\n\n[skip past newsletter promotion](https:\/\/www.theguardian.com\/wellness\/2024\/apr\/08\/coffee-benefits-hazards-experts#EmailSignup-skip-link-23)\n\nafter newsletter promotion\n\nBut the exact time will depend on your own sleep schedule and your body’s sensitivity to caffeine. Nyemb-Diop points to [one study](https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3805807\/) that found that consuming caffeine even six hours before bedtime can significantly disrupt sleep and reduce our total slumber time by more than one hour.\n\nSome people, including pregnant women and those with severe cases of osteoporosis, should limit their coffee intake, Hayes says.\n\n## Is there a limit to how much coffee one should drink in a day?\nUp to 400mg of caffeine a day seems to be safe for most adults, according to the [Mayo Clinic](https:\/\/www.mayoclinic.org\/healthy-lifestyle\/nutrition-and-healthy-eating\/in-depth\/caffeine\/art-20045678). One eight-ounce cup of brewed coffee contains about 95mg of caffeine, says Giovannucci, so that’s the equivalent of about four cups of joe.\n\nAbove these levels, Giovannucci says, people may experience nervousness and an elevated heart rate – “symptoms that can be felt during an anxiety attack”, he says. Individuals with an underlying panic or anxiety disorder are at particular risk of experiencing these negative side effects.\n\nTwo to three cups a day generally seems to be the sweet spot for reaping coffee’s benefits without experiencing its drawbacks, says Hayes. But the ideal amount is different for different people.\n\n“It’s essential to listen to your body,” says Nyemb-Diop. People have different levels of sensitivity to caffeine, she says, and some might feel jittery after one cup, while others might feel best after three cups.\n\nExtreme caffeine intake can have much more serious effects. According to the [Food and Drug Administration](https:\/\/www.fda.gov\/consumers\/consumer-updates\/spilling-beans-how-much-caffeine-too-much), toxic effects of caffeine, like seizures, have been observed with the rapid consumption of 1,200mg of caffeine at once. As such, the organization notes that pure and [highly concentrated caffeine](https:\/\/www.theguardian.com\/us-news\/2023\/oct\/25\/panera-bread-lemonade-caffeine-energy-drinks) products, such as those in caffeinated powders or energy drinks, “present a significant public health threat”.\n\n## Why is coffee intake so controversial?\nThis isn’t just a modern phenomenon. According to a report from [NPR](https:\/\/www.npr.org\/sections\/thesalt\/2012\/01\/10\/144988133\/drink-coffee-off-with-your-head#:~:text=According%20to%20legend%2C%20even%20the,have%20exclusive%20use%20of%20it.%22), rulers in the Ottoman Empire, Germany and England tried to discourage or ban coffee drinking because of its potential to energize political dissidents.\n\nIn the book The Devil’s Cup: [Coffee](https:\/\/www.theguardian.com\/food\/coffee), the Driving Force in History, author Stewart Allen writes that upon visiting a coffee house in Istanbul, one Ottoman Grand Vizier “observed that the people drinking alcohol would just get drunk and sing and be jolly, whereas the people drinking coffee remained sober and plotted against the government”.\n\nHayes acknowledges that caffeine can be addictive. “Folks do get used to it,” he notes, though he adds that gradually increasing intake has limited side effects, compared with a sudden significant increase, like going from zero cups to six.\n\nStill, he knows of no evidence that cutting out coffee is beneficial.\n\n“Coffee is one of nature’s gifts,” he says.","meta_canonical":null}

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Meta Title	How much coffee is OK for me to drink in a day? I asked the experts \| Well actually \| The Guardian
Meta Description	The morning brew has a ‘bad boy reputation’ but is it really harmful? A breakdown of the benefits and hazards
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Boilerpipe Text	People have a love-hate relationship with coffee. A 2023 report from the National Coffee Association found that 63% of Americans drink coffee every day – that’s more than any other beverage, except water. That same year, coffee reportedly overtook tea as the UK’s favorite drink ; according to the British Coffee Association , the UK consumes about 98m cups of coffee a day. On the other hand, many people seem to feel uneasy with how much brew they consume. An abundance of articles detail people’s quests to quit their coffee habits. And companies like MUD\WTR – which makes mushroom-based beverages – have advertised themselves as “healthier” alternatives to the regular cup of joe. “Coffee has a bit of a bad boy reputation,” says Dr Peter Hayes, professor of hepatology at the University of Edinburgh. Current concerns about coffee, he notes, often reference the nebulous concept of “ detoxing ”, which is difficult to measure. “Everybody talks in very vague terms,” he says, adding that coffee is not a toxin. What is one to make of this? How much coffee is too much? Should we be trying to cut back? We asked experts to break down the effects of our morning brew. What happens when we drink coffee? The main active ingredient in coffee is caffeine, explains Dr Sander Kersten, a professor of molecular nutrition at Cornell University. Anyone who has guzzled a morning mug will be familiar with the effects. As a stimulant, caffeine makes one feel more alert, Kersten says. People’s reaction times are quicker, they are better able to concentrate, and they have increased endurance. Studies have found that caffeine consumption is linked to improved athletic performance . According to Karsten, these effects usually kick in within half an hour and last up to two hours. “That’s probably the reason people tend to keep drinking coffee over the day,” he says. “It doesn’t last a long time.” What are the health benefits of drinking coffee? Experts agree that there are myriad benefits to our morning java. Coffee contains “hundreds if not thousands of components”, says Dr Edward Giovannucci, professor of nutrition and epidemiology at Harvard University’s TH Chan School of Public Health . Some of these components “may have a range of beneficial effects, which might improve health over the long run”, he notes. Certain compounds, for example, have strong anti-inflammatory and antioxidant properties, Giovannucci explains. Others reduce insulin resistance, which is a risk factor for diabetes. In a meta-analysis of the effects of coffee consumption on health, Hayes and his colleagues found that drinking three to four cups a day was associated with lower risks of cardiovascular mortality, certain cancers and neurological, metabolic and liver conditions. The liver in particular seems to thrive on coffee. One cup of coffee a day can reduce the risk of cirrhosis by 20%, and five cups a day can reduce the risk by 80%, Hayes says. Hayes also notes that “it’s important to differentiate coffee from caffeine”. For example, a drinker can see these benefits even with decaffeinated coffee. “So there’s something in the coffee, and it’s not the caffeine, that is protective to the liver,” he says. “Apart from the liver, the more the better is not true.” What are the drawbacks of drinking coffee? High coffee intake can increase blood pressure, says Giovannucci. Additionally, some people might be more sensitive to the effects of caffeine than others. “The stimulant effect of coffee can cause anxiety in sensitive people and could disturb sleep,” says Giovannuci. In order to mitigate its disruptive effects on sleep, experts advise limiting caffeine intake to before 5.00pm, says Dr Kera Nyemb-Diop, a nutrition expert, food researcher and nutrition coach. skip past newsletter promotion after newsletter promotion But the exact time will depend on your own sleep schedule and your body’s sensitivity to caffeine. Nyemb-Diop points to one study that found that consuming caffeine even six hours before bedtime can significantly disrupt sleep and reduce our total slumber time by more than one hour. Some people, including pregnant women and those with severe cases of osteoporosis, should limit their coffee intake, Hayes says. Is there a limit to how much coffee one should drink in a day? Up to 400mg of caffeine a day seems to be safe for most adults, according to the Mayo Clinic . One eight-ounce cup of brewed coffee contains about 95mg of caffeine, says Giovannucci, so that’s the equivalent of about four cups of joe. Above these levels, Giovannucci says, people may experience nervousness and an elevated heart rate – “symptoms that can be felt during an anxiety attack”, he says. Individuals with an underlying panic or anxiety disorder are at particular risk of experiencing these negative side effects. Two to three cups a day generally seems to be the sweet spot for reaping coffee’s benefits without experiencing its drawbacks, says Hayes. But the ideal amount is different for different people. “It’s essential to listen to your body,” says Nyemb-Diop. People have different levels of sensitivity to caffeine, she says, and some might feel jittery after one cup, while others might feel best after three cups. Extreme caffeine intake can have much more serious effects. According to the Food and Drug Administration , toxic effects of caffeine, like seizures, have been observed with the rapid consumption of 1,200mg of caffeine at once. As such, the organization notes that pure and highly concentrated caffeine products, such as those in caffeinated powders or energy drinks, “present a significant public health threat”. Why is coffee intake so controversial? This isn’t just a modern phenomenon. According to a report from NPR , rulers in the Ottoman Empire, Germany and England tried to discourage or ban coffee drinking because of its potential to energize political dissidents. In the book The Devil’s Cup: Coffee , the Driving Force in History, author Stewart Allen writes that upon visiting a coffee house in Istanbul, one Ottoman Grand Vizier “observed that the people drinking alcohol would just get drunk and sing and be jolly, whereas the people drinking coffee remained sober and plotted against the government”. Hayes acknowledges that caffeine can be addictive. “Folks do get used to it,” he notes, though he adds that gradually increasing intake has limited side effects, compared with a sudden significant increase, like going from zero cups to six. Still, he knows of no evidence that cutting out coffee is beneficial. “Coffee is one of nature’s gifts,” he says.
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[Tips](https://www.theguardian.com/tips) - - [Search jobs](https://jobs.theguardian.com/) - [Holidays](https://holidays.theguardian.com/?INTCMP=holidays_int_web_newheader) - [Digital Archive](https://theguardian.newspapers.com/) - [Guardian Licensing](https://licensing.theguardian.com/) - [Live events](https://www.theguardian.com/guardian-live-events?INTCMP=live_eur_header_dropdown) - [About Us](https://www.theguardian.com/about) ![Black cup of coffee on the black and brown table among spilled roasted coffee beans.](https://i.guim.co.uk/img/media/45f1be3d8992f27c63bd0a6ea604c9febe073e44/0_326_5568_3341/master/5568.jpg?width=465&dpr=1&s=none&crop=none) Certain compounds in coffee have strong anti-inflammatory and antioxidant properties, Dr Edward Giovannucci says. Photograph: Daria Ahafonova/Getty Images/iStockphoto [View image in fullscreen](https://www.theguardian.com/wellness/2024/apr/08/coffee-benefits-hazards-experts#img-1) Certain compounds in coffee have strong anti-inflammatory and antioxidant properties, Dr Edward Giovannucci says. Photograph: Daria Ahafonova/Getty Images/iStockphoto [Well actually](https://www.theguardian.com/wellness/wellness) This article is more than 1 year old # How much coffee is OK for me to drink in a day? I asked the experts This article is more than 1 year old The morning brew has a ‘bad boy reputation’ but is it really harmful? A breakdown of the benefits and hazards - [Drip or instant? Our blind taste test](https://preview.gutools.co.uk/thefilter-us/2025/oct/06/instant-drip-coffee-taste-test) and the [best instant coffees in 2025](https://www.theguardian.com/thefilter-us/2025/sep/30/best-instant-coffees) ![Madeleine Aggeler](https://i.guim.co.uk/img/uploads/2023/10/31/Madeline_Aggeler.png?width=75&dpr=1&s=none&crop=none) [Madeleine Aggeler](https://www.theguardian.com/profile/madeleine-aggeler) Mon 8 Apr 2024 14.00 CEST Last modified on Tue 7 Oct 2025 16.05 CEST Share [Prefer the Guardian on Google](https://www.google.com/preferences/source?q=theguardian.com) People have a love-hate relationship with coffee. A 2023 [report](https://www.ncausa.org/Newsroom/Celebrate-National-Coffee-Day-with-latest-data-on-Americas-favorite-beverage) from the National Coffee Association found that 63% of Americans drink coffee every day – that’s more than any other beverage, except water. That same year, coffee reportedly overtook tea as the UK’s [favorite drink](https://www.theguardian.com/commentisfree/2023/aug/22/coffee-tea-uk-affection-caffeine-drink); according to the [British Coffee Association](https://britishcoffeeassociation.org/coffee-consumption/), the UK consumes about 98m cups of coffee a day. On the other hand, many people seem to feel uneasy with how much brew they consume. An [abundance](https://www.foodandwine.com/what-happens-if-you-quit-drinking-coffee-daily-8403370) of [articles](https://food52.com/blog/23617-new-years-resolution-quitting-coffee-caffeine) [detail](https://www.self.com/story/benefits-of-quitting-caffeine) people’s quests to [quit](https://www.esquire.com/lifestyle/health/a43622878/caffeine-addiction/) their coffee habits. And companies like [MUD\\WTR](https://mudwtr.com/pages/coffee-detox) – which makes mushroom-based beverages – have advertised themselves as “healthier” alternatives to the regular cup of joe. “Coffee has a bit of a bad boy reputation,” says Dr Peter Hayes, professor of hepatology at the University of Edinburgh. Current concerns about coffee, he notes, often reference the nebulous concept of “[detoxing](https://goop.com/wellness/health/coffee-detox-tips/)”, which is difficult to measure. “Everybody talks in very vague terms,” he says, adding that coffee is not a toxin. What is one to make of this? How much coffee is too much? Should we be trying to cut back? We asked experts to break down the effects of our morning brew. ## What happens when we drink coffee? The main active ingredient in coffee is caffeine, explains Dr Sander Kersten, a professor of molecular nutrition at Cornell University. Anyone who has guzzled a morning mug will be familiar with the effects. As a stimulant, caffeine makes one feel more alert, Kersten says. People’s reaction times are quicker, they are better able to concentrate, and they have increased endurance. Studies have found that [caffeine consumption](https://www.nytimes.com/2023/02/02/well/move/caffeine-workout-exercise.html) is linked to [improved athletic performance](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6835847/). According to Karsten, these effects usually kick in within half an hour and last up to two hours. “That’s probably the reason people tend to keep drinking coffee over the day,” he says. “It doesn’t last a long time.” ## What are the health benefits of drinking coffee? Experts agree that there are myriad benefits to our morning java. Coffee contains “hundreds if not thousands of components”, says Dr Edward Giovannucci, professor of nutrition and epidemiology at Harvard University’s TH Chan School of Public [Health](https://www.theguardian.com/society/health). Some of these components “may have a range of beneficial effects, which might improve health over the long run”, he notes. Certain compounds, for example, have strong anti-inflammatory and antioxidant properties, Giovannucci explains. Others reduce insulin resistance, which is a risk factor for diabetes. In a [meta-analysis](https://pubmed.ncbi.nlm.nih.gov/29167102/) of the effects of coffee consumption on health, Hayes and his colleagues found that drinking three to four cups a day was associated with lower risks of cardiovascular mortality, certain cancers and neurological, metabolic and liver conditions. The liver in particular seems to thrive on coffee. One cup of coffee a day can reduce the risk of cirrhosis by 20%, and five cups a day can reduce the risk by 80%, Hayes says. Hayes also notes that “it’s important to differentiate coffee from caffeine”. For example, a drinker can see these benefits even with decaffeinated coffee. “So there’s something in the coffee, and it’s not the caffeine, that is protective to the liver,” he says. “Apart from the liver, the more the better is not true.” ## What are the drawbacks of drinking coffee? High coffee intake can increase blood pressure, says Giovannucci. Additionally, some people might be more sensitive to the effects of caffeine than others. “The stimulant effect of coffee can cause anxiety in sensitive people and could disturb sleep,” says Giovannuci. In order to mitigate its disruptive effects on sleep, experts advise limiting caffeine intake to before 5.00pm, says Dr Kera Nyemb-Diop, a nutrition expert, food researcher and nutrition coach. [skip past newsletter promotion](https://www.theguardian.com/wellness/2024/apr/08/coffee-benefits-hazards-experts#EmailSignup-skip-link-23) Sign up to Well Actually Free weekly newsletter Practical advice, expert insights and answers to your questions about how to live a good life Privacy Notice: Newsletters may contain information about charities, online ads, and content funded by outside parties. If you do not have an account, we will create a guest account for you on [theguardian.com](https://www.theguardian.com/) to send you this newsletter. You can complete full registration at any time. For more information about how we use your data see our [Privacy Policy](https://www.theguardian.com/help/privacy-policy). We use Google reCaptcha to protect our website and the Google [Privacy Policy](https://policies.google.com/privacy) and [Terms of Service](https://policies.google.com/terms) apply. after newsletter promotion > The stimulant effect of coffee can cause anxiety in sensitive people and disturb sleep Dr Edward Giovannucci But the exact time will depend on your own sleep schedule and your body’s sensitivity to caffeine. Nyemb-Diop points to [one study](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3805807/) that found that consuming caffeine even six hours before bedtime can significantly disrupt sleep and reduce our total slumber time by more than one hour. Some people, including pregnant women and those with severe cases of osteoporosis, should limit their coffee intake, Hayes says. ## Is there a limit to how much coffee one should drink in a day? Up to 400mg of caffeine a day seems to be safe for most adults, according to the [Mayo Clinic](https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/caffeine/art-20045678). One eight-ounce cup of brewed coffee contains about 95mg of caffeine, says Giovannucci, so that’s the equivalent of about four cups of joe. Above these levels, Giovannucci says, people may experience nervousness and an elevated heart rate – “symptoms that can be felt during an anxiety attack”, he says. Individuals with an underlying panic or anxiety disorder are at particular risk of experiencing these negative side effects. Two to three cups a day generally seems to be the sweet spot for reaping coffee’s benefits without experiencing its drawbacks, says Hayes. But the ideal amount is different for different people. “It’s essential to listen to your body,” says Nyemb-Diop. People have different levels of sensitivity to caffeine, she says, and some might feel jittery after one cup, while others might feel best after three cups. Extreme caffeine intake can have much more serious effects. According to the [Food and Drug Administration](https://www.fda.gov/consumers/consumer-updates/spilling-beans-how-much-caffeine-too-much), toxic effects of caffeine, like seizures, have been observed with the rapid consumption of 1,200mg of caffeine at once. As such, the organization notes that pure and [highly concentrated caffeine](https://www.theguardian.com/us-news/2023/oct/25/panera-bread-lemonade-caffeine-energy-drinks) products, such as those in caffeinated powders or energy drinks, “present a significant public health threat”. > It’s essential to listen to your body Dr Kera Nyemb-Diop ## Why is coffee intake so controversial? This isn’t just a modern phenomenon. According to a report from [NPR](https://www.npr.org/sections/thesalt/2012/01/10/144988133/drink-coffee-off-with-your-head#:~:text=According%20to%20legend%2C%20even%20the,have%20exclusive%20use%20of%20it.%22), rulers in the Ottoman Empire, Germany and England tried to discourage or ban coffee drinking because of its potential to energize political dissidents. In the book The Devil’s Cup: [Coffee](https://www.theguardian.com/food/coffee), the Driving Force in History, author Stewart Allen writes that upon visiting a coffee house in Istanbul, one Ottoman Grand Vizier “observed that the people drinking alcohol would just get drunk and sing and be jolly, whereas the people drinking coffee remained sober and plotted against the government”. Hayes acknowledges that caffeine can be addictive. “Folks do get used to it,” he notes, though he adds that gradually increasing intake has limited side effects, compared with a sudden significant increase, like going from zero cups to six. Still, he knows of no evidence that cutting out coffee is beneficial. “Coffee is one of nature’s gifts,” he says. 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Readable Markdown	People have a love-hate relationship with coffee. A 2023 [report](https://www.ncausa.org/Newsroom/Celebrate-National-Coffee-Day-with-latest-data-on-Americas-favorite-beverage) from the National Coffee Association found that 63% of Americans drink coffee every day – that’s more than any other beverage, except water. That same year, coffee reportedly overtook tea as the UK’s [favorite drink](https://www.theguardian.com/commentisfree/2023/aug/22/coffee-tea-uk-affection-caffeine-drink); according to the [British Coffee Association](https://britishcoffeeassociation.org/coffee-consumption/), the UK consumes about 98m cups of coffee a day. On the other hand, many people seem to feel uneasy with how much brew they consume. An [abundance](https://www.foodandwine.com/what-happens-if-you-quit-drinking-coffee-daily-8403370) of [articles](https://food52.com/blog/23617-new-years-resolution-quitting-coffee-caffeine) [detail](https://www.self.com/story/benefits-of-quitting-caffeine) people’s quests to [quit](https://www.esquire.com/lifestyle/health/a43622878/caffeine-addiction/) their coffee habits. And companies like [MUD\\WTR](https://mudwtr.com/pages/coffee-detox) – which makes mushroom-based beverages – have advertised themselves as “healthier” alternatives to the regular cup of joe. “Coffee has a bit of a bad boy reputation,” says Dr Peter Hayes, professor of hepatology at the University of Edinburgh. Current concerns about coffee, he notes, often reference the nebulous concept of “[detoxing](https://goop.com/wellness/health/coffee-detox-tips/)”, which is difficult to measure. “Everybody talks in very vague terms,” he says, adding that coffee is not a toxin. What is one to make of this? How much coffee is too much? Should we be trying to cut back? We asked experts to break down the effects of our morning brew. ## What happens when we drink coffee? The main active ingredient in coffee is caffeine, explains Dr Sander Kersten, a professor of molecular nutrition at Cornell University. Anyone who has guzzled a morning mug will be familiar with the effects. As a stimulant, caffeine makes one feel more alert, Kersten says. People’s reaction times are quicker, they are better able to concentrate, and they have increased endurance. Studies have found that [caffeine consumption](https://www.nytimes.com/2023/02/02/well/move/caffeine-workout-exercise.html) is linked to [improved athletic performance](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6835847/). According to Karsten, these effects usually kick in within half an hour and last up to two hours. “That’s probably the reason people tend to keep drinking coffee over the day,” he says. “It doesn’t last a long time.” ## What are the health benefits of drinking coffee? Experts agree that there are myriad benefits to our morning java. Coffee contains “hundreds if not thousands of components”, says Dr Edward Giovannucci, professor of nutrition and epidemiology at Harvard University’s TH Chan School of Public [Health](https://www.theguardian.com/society/health). Some of these components “may have a range of beneficial effects, which might improve health over the long run”, he notes. Certain compounds, for example, have strong anti-inflammatory and antioxidant properties, Giovannucci explains. Others reduce insulin resistance, which is a risk factor for diabetes. In a [meta-analysis](https://pubmed.ncbi.nlm.nih.gov/29167102/) of the effects of coffee consumption on health, Hayes and his colleagues found that drinking three to four cups a day was associated with lower risks of cardiovascular mortality, certain cancers and neurological, metabolic and liver conditions. The liver in particular seems to thrive on coffee. One cup of coffee a day can reduce the risk of cirrhosis by 20%, and five cups a day can reduce the risk by 80%, Hayes says. Hayes also notes that “it’s important to differentiate coffee from caffeine”. For example, a drinker can see these benefits even with decaffeinated coffee. “So there’s something in the coffee, and it’s not the caffeine, that is protective to the liver,” he says. “Apart from the liver, the more the better is not true.” ## What are the drawbacks of drinking coffee? High coffee intake can increase blood pressure, says Giovannucci. Additionally, some people might be more sensitive to the effects of caffeine than others. “The stimulant effect of coffee can cause anxiety in sensitive people and could disturb sleep,” says Giovannuci. In order to mitigate its disruptive effects on sleep, experts advise limiting caffeine intake to before 5.00pm, says Dr Kera Nyemb-Diop, a nutrition expert, food researcher and nutrition coach. [skip past newsletter promotion](https://www.theguardian.com/wellness/2024/apr/08/coffee-benefits-hazards-experts#EmailSignup-skip-link-23) after newsletter promotion But the exact time will depend on your own sleep schedule and your body’s sensitivity to caffeine. Nyemb-Diop points to [one study](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3805807/) that found that consuming caffeine even six hours before bedtime can significantly disrupt sleep and reduce our total slumber time by more than one hour. Some people, including pregnant women and those with severe cases of osteoporosis, should limit their coffee intake, Hayes says. ## Is there a limit to how much coffee one should drink in a day? Up to 400mg of caffeine a day seems to be safe for most adults, according to the [Mayo Clinic](https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/caffeine/art-20045678). One eight-ounce cup of brewed coffee contains about 95mg of caffeine, says Giovannucci, so that’s the equivalent of about four cups of joe. Above these levels, Giovannucci says, people may experience nervousness and an elevated heart rate – “symptoms that can be felt during an anxiety attack”, he says. Individuals with an underlying panic or anxiety disorder are at particular risk of experiencing these negative side effects. Two to three cups a day generally seems to be the sweet spot for reaping coffee’s benefits without experiencing its drawbacks, says Hayes. But the ideal amount is different for different people. “It’s essential to listen to your body,” says Nyemb-Diop. People have different levels of sensitivity to caffeine, she says, and some might feel jittery after one cup, while others might feel best after three cups. Extreme caffeine intake can have much more serious effects. According to the [Food and Drug Administration](https://www.fda.gov/consumers/consumer-updates/spilling-beans-how-much-caffeine-too-much), toxic effects of caffeine, like seizures, have been observed with the rapid consumption of 1,200mg of caffeine at once. As such, the organization notes that pure and [highly concentrated caffeine](https://www.theguardian.com/us-news/2023/oct/25/panera-bread-lemonade-caffeine-energy-drinks) products, such as those in caffeinated powders or energy drinks, “present a significant public health threat”. ## Why is coffee intake so controversial? This isn’t just a modern phenomenon. According to a report from [NPR](https://www.npr.org/sections/thesalt/2012/01/10/144988133/drink-coffee-off-with-your-head#:~:text=According%20to%20legend%2C%20even%20the,have%20exclusive%20use%20of%20it.%22), rulers in the Ottoman Empire, Germany and England tried to discourage or ban coffee drinking because of its potential to energize political dissidents. In the book The Devil’s Cup: [Coffee](https://www.theguardian.com/food/coffee), the Driving Force in History, author Stewart Allen writes that upon visiting a coffee house in Istanbul, one Ottoman Grand Vizier “observed that the people drinking alcohol would just get drunk and sing and be jolly, whereas the people drinking coffee remained sober and plotted against the government”. Hayes acknowledges that caffeine can be addictive. “Folks do get used to it,” he notes, though he adds that gradually increasing intake has limited side effects, compared with a sudden significant increase, like going from zero cups to six. Still, he knows of no evidence that cutting out coffee is beneficial. “Coffee is one of nature’s gifts,” he says.
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