How Much Coffee Should You Really Be Drinking?
Recent headlines suggested that 3-5 cups per day is safe. But should you drink that much? Here are 5 things to consider before you pour another cup.
I love coffee, and Iâve written about it a lot over the past few years, from why itâs actually good for both mental and physical health, to reasons to drink java before a workout. So I wasnât surprised when, for the first time in history, the Dietary Guidelines Advisory Committee gave coffee a thumbs up.
But many of the headlines pertaining to the report didnât tell the whole story, leaving a lot of people wondering how much is really OK.Â To determine your daily dose, here are five factors to consider.
The Dietary Guidelines Advisory Committee looked at whether coffee poses any health risks, a topic they have previously been silent on. They concluded that strong evidence shows moderate coffee consumption (3 to 5 eight-ounce cups per day, or up to 400 milligram/day caffeine) isnât tied to any long-term dangers for healthy people. Now, the word "healthy" is key (read on for more), and this is a general statement, not a directive. In other words, the committee isnât saying that everyone should drink 3 to 5 cups a day.
Even if it may offer some benefits, itâs important to listen to your body. Some people can drink a strong cup of coffee and feel fantastic. Others may drink half a cup and feel jittery and be left with an upset stomach. There's a lot of individual variation when it comes to how coffee makes you feel. So, donât take this as a green light to down a pot a day. Consider what feels best for you. (And if the answer is none, there's no reason to start drinking java.)
Your current health matters
The committee considered healthy individuals. If you already have heart disease or other chronic conditions, you may still need to curb your coffee consumption. For example, I sometimes recommend coffee to my healthy athlete clients, but others who suffer from gastroesophageal reflux disease (GERD) or other digestive disorders feel much better when they eliminate it, as do those who have anxiety disorders. And while coffee hasnât been shown to cause high blood pressure across the board, it may aggravate the condition. Bottom line: if you have any acute or ongoing medical conditions or your blood work values have been out of the normal range, talk to your doctor or personal dietitian/nutritionistÂ about whatâs best for you.
RELATED: 18 Reasons Why Your Stomach Hurts
Be mindful of your sleep
One thing we know for certain is that caffeine interferes with sleep for most people, and catching enough zzz's is critical for mental and physical well being, as well as for weight control (check out my previous post 5 Healthy Habits That Regulate Your Appetite). A good rule of thumb is to nix all caffeine at least six hours before bed. So if youâre tempted to pour another cup when youâre in an afternoon slump, find other ways to perk up, like going for a quick walk, listening to a five-minute guided meditation, or drinking a cold glass of water.
RELATED: 16 Best and Worst Foods for Sleep
Your genetics play a role
Due to a genetic variation which affects a particular enzyme, some people break down caffeine at a very slow rate. Itâs fairly common and, for these people, even a moderate daily coffee intake can increase the risk of heart disease and high blood pressure. Access to this genetic test was extremely limited until recently, but if youâre interested, a University of Toronto-affiliated company called Nutrigenomix now offers it, and you can order it through a registered dietitian.
Consider what else is in your cup
While I've written about coffee's potential benefits, I still often recommend limiting it to just one cup in the morning. Thatâs because many people arenât able to drink it without doctoring it up with some kind of milk and sweetener, and those extras can add up to surplus calories that feed fat cells. For example, 150 calories (roughly the amount in a skinny vanilla latte) doesnât sound like much, but downing an extra 150 calories above and beyond what your body needs to support your ideal weight each day can leave you 10 to 15 pounds heavier. Not to mention that extra cups of Joe tend to crowd out water, the ultimate beverage for optimal health. Balance is always the goal.
Meet Cynthia Sass at the Health Total Wellness Weekend at Canyon Ranch in May 2015. For details, go to Health.com/TotalWellness.
What are your thoughts on this topic?Â Chat with us on Twitter by mentioningÂ @goodhealthÂ andÂ @CynthiaSass. Cynthia SassÂ is a nutritionist and registered dietitian with masterâs degrees in both nutrition science and public health. Frequently seen onÂ national TV, sheâs Healthâs contributing nutrition editor, and privately counselsÂ clientsÂ in New York, Los Angeles, and long distance. Cynthia is currently the sports nutrition consultant to the New York Rangers NHL team and the New York Yankees MLB team, and is board certified as a specialist in sports dietetics. Cynthia is a three time New York Times best selling author, and her brand new book is Slim Down Now: Shed Pounds and Inches with Real Food, Real Fast. Connect with her onÂ Facebook,Â TwitterÂ andÂ Pinterest.