Coffee and Caffeine - How much can safe to drink?

Coffee is controversial.

Depending on whom you ask, or is a wonderful and addictive drink poison.

I looked at the science ^[1] , and it seems pretty clear that coffee is demonized unfairly.

Coffee the beverage with hundreds of complex bioactive compounds is produced.

In fact, it is the largest source of antioxidants for many people ( 1 , 2 ).

Studies also show that coffee drinkers have a lower risk ^[2] of diseases such as type 2 diabetes, neurological disorders and diseases of the liver ( 3 ).

However, just because a little of something is good, it does not mean much, is necessarily better or even safe.

Therefore, the amount of coffee too much, and is the "sweet spot" to maximize health benefits ^[3] and to minimize the risks?

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How much caffeine in a cup of coffee?

The active ingredient in coffee is caffeine ^[4] , the consumed (psychoactive substance worldwide 4 ).

The caffeine content of a cup of coffee is highly variable, ranging from 50 to 400 mg per cup.

A cup of coffee with home made shall not exceed 50 mg, while a large 16 oz Starbucks contain more than 300 mg.

In general it can be assumed that a normal coffee contains from about 8 oz 100 mg caffeine.

Several sources ^[5] show that 400 mg of caffeine or four cups of coffee is for most healthy adults ( 3 , 5 ).

However, many people (myself included) to drink more than that no problems.

Note that there are many other sources of caffeine in addition to coffee, tea, soft drinks , energy drinks, chocolate and some medications ( 6 , 7 ).
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Conclusion: The amount of caffeine in a cup of coffee from 50 to 400 mg vary. Many sources recommend 400 mg of caffeine per day as the safe upper limit for healthy adults.

The short-term symptoms of excessive caffeine

When it comes to the health effects of coffee, no symptoms in the short and long term.

Let's talk first short-term symptoms, especially in connection with the caffeine itself.

Caffeine acts mainly in the brain, the function of the neurotransmitter and exerts a stimulating ^[8] effect.

If you drink too much coffee in a short period of time, you will experience symptoms mainly in the brain and the digestive system.

Here are some of the most common symptoms of taking too much caffeine:

• The agitation.
• Fear.
• Dizziness.
• Stomach Ache.
• Irritability.
• Insomnia.
• Rapid heartbeat.
• Trembling.

If you experience these symptoms after drinking coffee, then you may be sensitive to caffeine and can reduce your consumption (or completely avoid caffeine).

It is possible to die from an overdose of caffeine, but it is almost impossible with the only coffee. You would have to drink 100 cups per day.

Conclusion: The ingestion of too much caffeine can have different symptoms, have mainly related to the brain and the digestive system.

People tolerate amounts of coffee / caffeine varies

Caffeine affects people in different ways ^[9] . Many genes have been found to affect the sensitivity to caffeine ( 8 , 9 ).

These genes are related to caffeine decomposing enzymes in the liver, and receptors in the brain that are affected by caffeine.

The effect of caffeine on sleep also genetically determined ( 10 ). Some people can drink coffee and go to sleep right after to stay awake others all night.

Depending on your genetic makeup, you can tolerate much caffeine or very little. Most people are somewhere in between.

Individual tolerance of the people is also very important. Those who drink coffee every day can do much more than those who tolerated rarely drink.

It is also important to realize that the medical conditions may affect the sensitivity to caffeine.

If you anxiety, panic attacks, heart rhythm disorders, have high blood pressure ^[10] , diabetes, taking medication or have a medical condition, then you can tolerate caffeine and should talk to a doctor.

Conclusion: caffeine sensitivity varies and depends on the degradation of caffeine and caffeine related receptor genes in the brain.

Some studies have shown that coffee can help you to live longer

Now that we overcome the short-term effects of coffee / caffeine.

But what about the long-term effects, such as the time in which we live ^[11] ?

A groundbreaking study published in the New England Journal of Medicine in 2012, with a view to 402,260 people aged 50 71 years ( 11 ).

This graphic shows the relationship between coffee consumption and the risk of dying during the study period of 12 to 13 years old;

As you can see on the chart, the "sweet spot" for the lowest risk of death to 4-5 cups per day will be.

Two further evaluation studies have shown that 4 cups ( 12 ) and 4-5 cups ( 13 ) with a lower risk of dying during the study periods, respectively.

However, I would like to emphasize that the research is not in him. A recent study showed that four or more cups per day were associated with an increase, but the risk of death for people under 55 years not from ( 14 ).
^[12]

Conclusion: Although the findings are mixed, several studies have shown that coffee drinkers live longer with the optimal amount of about 4-5 cups of coffee per day.

Coffee drinkers have a lower risk for certain diseases

Coffee consumption has been associated with a reduced risk of various diseases.

Here are some of the key findings:

• Type 2 Diabetes: People drink more coffee, the risk of type 2 diabetes One study showed a decrease of 7% for each day cup ( 15 ).
• Liver cirrhosis: Drinking four or more cups of coffee brings the greatest reduction (to 84%) in liver cirrhosis, a serious consequence of certain liver diseases ( 16 , 17 ).
• Liver cancer liver cancer risk by 44% for every two cups per day (reduced 18 ).
• Alzheimer's disease: In one study, 65% were brought 5/3 cups a day reduces the risk of Alzheimer's disease ( 19 ).
• Parkinson: Coffee is a lower risk of Parkinson's disease, the largest light drops more than 5 cups per day (link 20 ).
• Depression: Studies have shown that 4+ cups of coffee per day was with a 20% lower risk of depression and 53% lower risk of suicide (associated 21 , 22 ).

As with the aim of 4-5 cups of coffee (or more) appears to be optimal.

It is important to note that all these studies observation. These studies can not prove that coffee has caused the reduction of the disease, only that coffee drinkers suffer less frequently.

, Since the results are robust and consistent across many studies, however, it appears that there may be some truth in them.

In most cases, decaffeinated coffee should have the same positive effects. An exception is the Parkinson's disease, which is primarily influenced by caffeine.

Conclusion: brought coffee consumption to a reduced risk of many diseases linked, with maximum effects at + 4-5 cups per day.

To minimize caffeine during pregnancy (or avoid)

In pregnant women, caffeine can cross the placenta to the fetus, cross the difficulty metabolizing caffeine.

Some studies ^[13] have high caffeine consumption during pregnancy with an increased risk of miscarriage, stillbirth, premature birth and low birth weight (peg 23 , 24 , 25 , 26 ).

It is generally recommended that women limit their intake of 100-200 mg of caffeine per day (about 1-2 cups of coffee).

However, many experts recommend completely avoid coffee during pregnancy. If you want to be absolutely sure it's a good choice.

Conclusion: It concerns over caffeine were increased during pregnancy and usually is recommended to prevent or minimize coffee during pregnancy.

4.5 cups can be the sweet spot

As evidence, it seems that 4-5 cups per day, the optimal amount to drink.

This amount will be connected to a lower risk of premature death, and reduced risk of many common diseases, some of which affect hundreds of millions of people.

Of course, this does not mean that people need to drink a coffee.

People who are sensitive to caffeine, have certain medical conditions or just do not like coffee, you should avoid at all costs.

Also, if you coffee, but tends to be fear or disturb your sleep, then you will be more damage can do as well.

It is important to remember that it is easy to take advantage of the coffee by adding deny sugar ^[14] or other unhealthy ingredients, calorie her.

For some tips to get the most out of your coffee, read this article on 8 ways to make your beautiful healthy coffee .
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Message Home

For people who drink coffee, there is little evidence of misconduct and evidence of benefit.

Although 4-5 cups per day suboptimal, many people (including me) can do much more easily tolerated.

If you drink a lot of coffee, then there seems no reason to be discouraged. As with most things, depending on the person.

Personally, I average about 5-6 cups per day. One day, a few days less.

I drank this amount for years, and my health has never been better.

At the end of the day, it is clear that coffee is not the devil, was meant to be.

For people who tolerate and enjoy coffee, the only one of the healthiest beverages on the planet.

Credentials

1. ^{^} Science (authoritynutrition.com)
2. ^{^} lower risk (authoritynutrition.com)
3. ^{^} Health Benefits (authoritynutrition.com)
4. ^{^} caffeine (en.wikipedia.org)
5. ^{^} sources (www.mayoclinic.org)
6. ^{^} refreshments (authoritynutrition.com)
7. ^{^} chocolate (authoritynutrition.com)
8. ^{^} stimulant (authoritynutrition.com)
9. ^{^} different ways (www.caffeineinformer.com)
10. ^{^} hypertension (www.docsopinion.com)
11. ^{^} time in which we live (authoritynutrition.com)
12. ^{^} recent study (www.npr.org)
13. ^{^} Studies (www.caffeineinformer.com)
14. ^{^} sugar (authoritynutrition.com)
15. ^{^} 8 Ways Your beautiful healthy coffee (authoritynutrition.com)