Coffee is often the first thing people grab for a quick energy and mood boost. If coffee is part of your daily diet, you may be wondering if there’s any connection between coffee and your health.
Turns out, the health benefits of coffee go beyond the pick me up. Learn more about how your daily cup o’ Joe impacts your health — and when you should steer clear.
Is Coffee Good For You?
Coffee contains beneficial antioxidants and polyphenols, chemical compounds that protect our cells from damage.
Drinking coffee regularly reduces the risk of all-cause mortality, according to meta-analyses published in both the British Medical Journal (BMJ) and the European Journal of Epidemiology (EJE). It likely plays a role in reducing the risk of several diseases and conditions, including:
- Cardiovascular diseases, including coronary heart disease and stroke.
- Liver and gastrointestinal diseases, including fibrosis, cirrhosis, non-fatty alcoholic liver disease, and gallstones.
- Metabolic diseases, including type 2 diabetes.
- Neurodegenerative diseases, including Parkinson’s, Alzheimer’s, and dementia.
- Several cancers, specifically leukemia, melanoma and non-melanoma skin cancers. And prostate, liver, endometrial, and oral cancers.
Similarly, researchers announced the results of a study that linked caffeine consumption (mostly from coffee) with healthy aging at the American Society for Nutrition’s annual meeting in May 2025.
In a study of 47,000 female nurses that spanned several decades, the researchers found that those who consumed the most caffeine between the ages of 45 and 60 had better odds of healthy aging than those who consumed the least. Healthy aging was defined as being in good cognitive, physical, and mental health and free of chronic diseases. Drinking caffeinated sodas was associated with lower odds of healthy aging.
How much coffee you need to drink to get health benefits remains under debate. BMJ and EJE concluded that three to four cups daily provide the largest risk reduction for various health conditions. That’s compared to people who didn’t drink any coffee.
But if coffee gives you the jitters or messes with your sleep, don’t worry — the benefits extend to decaffeinated coffee too. According to the BMJ and EJE meta-analyses, three cups of decaffeinated coffee daily was also associated with lower all-cause mortality. Decaffeinated coffee goes through a process that strips 97% of caffeine, so it’s not entirely caffeine-free.
Is Coffee Bad for You?
That natural boost we get from coffee comes from caffeine — the most widely consumed psychoactive stimulant in the world. Found naturally in coffee beans (and tea leaves, cocoa beans, and kola nuts), caffeine affects your central nervous system.
The caffeine in coffee can cause a number of undesirable side effects if consumed in too large a quantity. People who are sensitive to caffeine can also experience these side effects. In addition, there are certain groups of people who need to be especially careful about consuming caffeine.
Side effects of caffeine
Too much caffeine can cause severe disruptions to your heart and nervous systems. Some people may be more sensitive to caffeine’s effects, even when consuming a lower than recommended amount.
Common side effects of too much caffeine or caffeine sensitivity include:
- Anxiety.
- Depression.
- Fast heart rate.
- Headache.
- Insomnia.
- Jitteriness.
- Muscle tremors.
- Nausea/upset stomach.
It takes four to six hours for your body to metabolize half the caffeine you drink. So, if you have coffee with dinner, it could keep you from falling asleep or staying asleep.
If you’re sensitive to caffeine, you might want to reduce the amount of coffee you drink daily or try decaffeinated coffee.
But reduce your daily intake of coffee slowly over time. If you cut back too quickly, you can suffer from caffeine withdrawal, which can lead to headaches, irritability, nervousness, and fatigue.
Who should limit or avoid coffee?
Some people need to be especially careful about consuming coffee and caffeine. This includes:
Women who are trying to conceive, pregnant, or breastfeeding
The March of Dimes and the American College of Obstetricians both recommend that pregnant women should limit their daily caffeine consumption from coffee and other sources to no more than 200 mgs. That’s roughly one 12-ounce cup of regular coffee. Higher coffee consumption has been linked to miscarriage, low birth weight, and pre-term birth.
People who are taking certain medications
For example, some oral contraceptives can double how long it takes your body to clear the caffeine. Drugs.com lists four major caffeine-drug interactions and 89 moderate caffeine-drug interactions. If you take prescription or over-the-counter medications, ask your pharmacist or doctor how much caffeine you can safely drink.
Children
Sweetened coffee drinks are popular with the tween and teen set. But there isn’t a proven safe dose for caffeine in children. The American Academy of Pediatrics recommends against caffeinated products for children entirely.
Smokers
Smokers metabolize caffeine more quickly than nonsmokers. Coffee often acts as a smoking trigger, making it harder for you to quit smoking, according to The Monday Campaigns, a smoking cessation program.
People diagnosed with GERD
Caffeine is something that experts encourage anyone suffering from Gastroesophageal reflux disease (GERD) to limit or avoid.
Safe Daily Limits on Coffee and Caffeine Consumption
While coffee can have some benefits for your health, it’s not for everyone. But even if you can comfortably enjoy multiple cups of coffee each day, it’s important to remember that moderation is key.
Healthy adults can safely consume up to 400 mgs of caffeine daily, according to the Food and Drug Administration. That’s about four to five cups of coffee. Most coffee varieties contain between 80 to 100 mgs of caffeine per 8 ounce cup.
Keep in mind that coffee (and tea) aren’t the only sources of caffeine. Energy drinks and certain over-the-counter pain medications also contain caffeine. Be sure to read the label so you don’t accidentally overdose on caffeine.
Editor's Note: This article was originally published on , and was last reviewed on .