Is It Okay to Drink Coffee Every Day?

Coffee is one of the most popular beverages in the world after water. Every day, millions of individuals consume it for various reasons, including increasing alertness, reducing fatigue, and increasing concentration.

Although there are many myths and controversies surrounding whether caffeine—the active ingredient in coffee—is good or bad for us, research shows that moderate coffee consumption can provide benefits even though there are still risks.

We are talking about black coffee, whether Robusta or Arabica. Not coffee with milk, palm sugar, caramel, or other sweeteners.

The US Food and Drug Administration (FDA) recommends daily caffeine intake of no more than 400 mg or the equivalent of 4-5 cups.

So, drinking coffee can be beneficial, especially if you stick to black coffee and sugar-free. However, it is vital to remember that everyone has a different tolerance for caffeine.

Benefits of coffee

1. Helps with weight loss

Caffeine can help suppress appetite and reduce the desire to eat, thus supporting weight loss and maintenance programs. In addition, caffeine can also increase the body's metabolism, helping to burn fat more effectively, especially when balanced with regular exercise.

2. Reduces the risk of type 2 diabetes

Several studies have shown that consuming coffee regularly in the long term can reduce the risk of type 2 diabetes. Although its effectiveness is still influenced by an overall healthy lifestyle.

3. Reduces the risk of heart failure

According to NIH and published in the AHA journal states that regular consumption of coffee without added sugar, milk, or syrup can reduce the risk of hypertension, heart failure, dyslipidemia, and heart rhythm disorders such as atrial fibrillation.

However, the study showed inconsistent results regarding the risk of coronary heart disease: moderate coffee consumption can reduce the risk of coronary heart disease, while excessive consumption can increase the risk.

4. Increase your physical endurance

Caffeine has a stimulating effect that can increase strength and physical endurance during exercise. The European Food Safety Agency (EFSA) recognizes that caffeine consumption can support endurance and physical performance.

5. Improve brain function

Coffee contains polyphenol antioxidants that help protect brain cells. Research shows that drinking coffee helps improve thinking skills and slows mental decline with age.

6. Lowers the risk of Alzheimer's and Parkinson's

According to research, caffeine consumption may lessen the risk of Alzheimer's disease.

A cohort study published in the journal Neurology suggests that consuming caffeine before the onset of Parkinson's disease may reduce the risk or delay the progression of the disease. This finding is consistent with other studies that have shown caffeine's neuroprotective effects.

7. Lowers the risk of cancer and chronic disease

An article published in the International Journal of Molecular Sciences (MDPI) states that moderate coffee consumption has benefits because of its bioactive compounds, such as caffeine and antioxidants, which can reduce inflammation and oxidative stress. This contributes to heart health, liver health, and cancer prevention.

Should you limit your coffee consumption?

While coffee has benefits, it also carries risks, especially if the caffeine content is high. For example, coffee can increase blood pressure in some people. Pregnant and breastfeeding women, children, or the elderly—people with certain health conditions need to be more careful when consuming caffeine.

Here are the side effects of consuming coffee:

1. Anxiety and other disorders

Drinking more than four cups of coffee per day might lead to headaches, rapid heartbeat, restlessness, high blood pressure, anxiety, dizziness, dehydration, ulcers, stomach ache, diarrhea, nausea, and various other disorders.

Tips: If you feel these symptoms, consider reducing your coffee consumption.

2. Disrupts sleep

Many people drink coffee to stay awake throughout the day, but excessive coffee consumption can lead to insomnia. Usually, the body needs 4 to 6 hours for the body to metabolize half of the amount of caffeine consumed. This means that a cup of coffee in the afternoon or evening may cause insomnia.

Tips: Avoiding coffee in the afternoon can help reduce the risk of insomnia.

3. Increases blood pressure (hypertension)

Caffeine can temporarily increase blood pressure, especially in people who rarely consume it. High caffeine intake can also trigger increased blood pressure during exercise. However, this effect can vary from person to person.

Tips: If you have high blood pressure, pay attention to the dosage and time of coffee consumption.

4. Faster heart rate

Although it doesn't happen to everyone, caffeine can trigger a faster heart rate.

Tip: If your heart feels pounding after drinking coffee, you should reduce your caffeine intake.

5. Increases the risk of fatigue

Coffee, tea, and other caffeinated drinks are known to boost energy levels. However, after the effects of caffeine wear off, a "caffeine crash" can occur, marked by symptoms such as fatigue, irritability, headaches, nausea, and difficulty concentrating. However, these effects can vary from person to person.

Tip: Avoid drinking too much coffee.

6. Frequent urination

Caffeine is commonly thought to enhance urine production and the frequency of urination. This can cause the body to lose fluids and electrolytes, such as potassium and sodium. Lack of fluids over a long period triggers muscle disorders, headaches, and diarrhea.

Tip: Limit your coffee intake to keep fluid balance.

7. Coffee is addictive

Quitting drinking suddenly can cause symptoms such as headaches, fatigue, and irritability that usually peak within 12 to 48 hours after stopping.

Tip: Reduce your caffeine intake gradually to avoid caffeine withdrawal symptoms.

8. Coffee causes osteoporosis

Based on research at the University of South Australia, consuming excessive amounts of caffeine, more than 800 mg per day, can interfere with calcium absorption in the body.

Caffeine excess might cause calcium loss through urine, which can increase the risk of osteoporosis, especially if calcium intake is insufficient.

Tip: Consume calcium-rich foods to balance your coffee intake.

9. Triggers stomach acid

Drinking too much coffee increases stomach acid production, which can cause discomfort and, for a long time, lead to stomach ulcers. However, further research is needed for a direct correlation.

Tip: Pair it with other healthy foods.

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To avoid various disorders after consuming coffee, remember to drink water and drink it in moderation. And, to get the benefits of coffee, drink black coffee without sugar. Consuming coffee with sugar, milk, cream, or syrup will only increase your sugar levels and trigger other chronic diseases.

So, are you going to drink coffee every day?