Can you drink coffee? A comprehensive assessment of benefits and harms

Coffee is one of the most popular drinks in the world, and for many, it has become an indispensable morning ritual. Debates about its benefits and harms have been ongoing for decades. So, can you drink coffee? The answer, as with many products, lies in moderation and individual body characteristics. In this article, we will thoroughly examine the positive and negative aspects of coffee consumption, based on modern scientific research.

Benefits of Moderate Coffee Consumption

When consumed in reasonable quantities (usually up to 400 mg of caffeine per day, equivalent to 3-4 cups), coffee can bring tangible benefits to the body.

1. Brain Stimulation and Improved Cognitive Functions

The main active component of coffee — caffeine — is a well-known psychostimulant. It blocks adenosine in the brain, a neurotransmitter responsible for relaxation and drowsiness. This leads to:

• Increased concentration and attention: Coffee helps you focus, which is especially valuable during intense work or study.
• Improved mood: Caffeine stimulates the production of dopamine and norepinephrine, which can reduce the risk of depression and improve overall emotional state.
• Short-term memory improvement: Some studies show that caffeine can positively affect memory processes.

2. Increased Physical Performance

Coffee is a popular drink among athletes, and for good reason. Caffeine:

• Increases endurance: It stimulates the nervous system, causing the body to break down fats more efficiently while preserving glycogen in muscles.
• Reduces feelings of fatigue: By blocking adenosine, caffeine allows you to train longer and more intensely.
• Reduces muscle soreness: Coffee can help alleviate muscle pain after a workout.

3. Prevention of Certain Diseases

Regular and moderate coffee consumption is associated with a reduced risk of developing several serious diseases:

• Liver diseases: Reduces the risk of developing cirrhosis and liver cancer.
• Neurodegenerative diseases: There is evidence of a reduced likelihood of developing Alzheimer's and Parkinson's diseases.
• Type 2 diabetes: Coffee can improve cell sensitivity to insulin.
• Certain types of cancer: Studies show a correlation between coffee consumption and a reduced risk of skin and pancreatic cancer.
• Cardiovascular diseases: Contrary to popular myth, moderate coffee consumption in healthy people does not increase, and may even slightly decrease, the risk of stroke.

Harms and Potential Risks of Coffee Consumption

Despite numerous advantages, coffee can also have negative effects, especially with excessive consumption or in the presence of contraindications.

1. Sleep Disturbances and Increased Anxiety

These are the most obvious side effects of caffeine.

• Insomnia: Coffee consumed in the afternoon can seriously disrupt the falling asleep process and worsen sleep quality, as caffeine's half-life is 6-8 hours.
• Anxiety and nervousness: Large doses of caffeine can cause anxiety-like symptoms: rapid heartbeat, restlessness, nervousness, and even panic attacks in predisposed individuals.

2. Impact on the Digestive System

Coffee stimulates the production of hydrochloric acid in the stomach. This can be a problem for people with:

• Gastritis and peptic ulcers: Coffee consumption, especially on an empty stomach, can provoke an exacerbation.
• Gastroesophageal reflux disease (GERD): Coffee relaxes the lower esophageal sphincter, which can lead to heartburn.

At the same time, coffee stimulates colon motility, which is a positive effect for some people.

3. Risk of Dependence

Regular caffeine consumption leads to the formation of tolerance and physical dependence. Abrupt cessation of coffee can lead to withdrawal symptoms:

• Headache
• Fatigue and drowsiness
• Irritability
• Decreased concentration

4. Impact on the Cardiovascular System

Caffeine causes a temporary increase in blood pressure and heart rate. Although this is safe for most healthy people, individuals with uncontrolled hypertension and heart rhythm disturbances should be cautious.

Recommendations and Contraindications

How much coffee can you drink?

Most studies agree that a safe dose for a healthy adult is up to 400 mg of caffeine per day. This is approximately:

• 3-4 cups (240 ml each) of ground coffee.
• 5-6 cups of instant coffee.
• 2-3 cups of brewed coffee.

Pregnant and breastfeeding women are advised to limit consumption to 200 mg per day.

Who should limit or avoid coffee?

• People with uncontrolled arterial hypertension and arrhythmia.
• Patients with peptic ulcers, gastritis in the acute stage.
• People suffering from anxiety disorders and insomnia.
• Those diagnosed with osteoporosis (coffee can slightly leach calcium).
• People with thyroid diseases.

Conclusion: To drink or not to drink?

For most healthy adults, moderate coffee consumption is not only a safe but also a beneficial ritual. Coffee can improve mental and physical performance, and also protect against some serious diseases.

The key to a healthy relationship with coffee is moderation and attention to your own body. Avoid drinking coffee on an empty stomach, don't drink it a few hours before bedtime, and do not exceed the recommended daily allowance. If you have chronic diseases, be sure to consult your doctor. In such a case, a cup of aromatic coffee will bring you only pleasure and benefits.