Enjoying a delicious cup of coffee is one of life's simplest pleasures — but is coffee unhealthy?

Drinking coffee in moderation has a range of potential benefits, like improved brain and metabolic health, but drinking too much can cause anxiety, insomnia, and decreased bone mineral density.

How big is the risk? What can I do to avoid these problems and enjoy the many health benefits associated with coffee instead? 

We explore this topic in-depth in this article, starting with some common myths and misconceptions about the worlds favorite stimulating beverage.

Related Guide: Is Vietnamese Coffee Healthy?

Myths & Misconceptions: Coffee & Health

It’s difficult to pin an exact date on when humans began enjoying rich cupfuls of coffee, but it’s global popularity really tookoff around the 15th century. 

Since then, it’s become the world's third most popular beverage. Along with its widespread popularity comes a ton of myths and misconceptions that need debunking!

Myth #1: Coffee is Dehydrating

It’s no surprise many of us think coffee is dehydrating — this information has existed in the media for years. However, research shows minimal differences in the hydration effects of water and coffee when drinking 4 mg of caffeine per kg of body weight daily [1]. 

In other words, consuming moderate levels of coffee can provide hydration like water.

This myth likely arose from the fact that coffee is a diuretic, which means it makes you have to pee more frequently. However, studies have found this to have a minimal impact on hydration as the kidneys continue to filter water from blood at virtually the same rate with or without coffee.

Myth #2: Coffee Increases the Risk of Cancer

Contrary to past claims, the relationship between coffee consumption and cancer risk is in favor of coffee intake. Research shows it could be as beneficial for cancer prevention as the Mediterranean diet. [2]

Coffee demonstrates anticancer, anti-inflammatory, chemopreventive, and chemotherapeutic effects and has cancer-preventative components. Chlorogenic acids, terpenoids, and various other phytochemicals help decrease cancer risk. 

Coffee even works magic in the gut — it's protective effects are a result of nondigestible polysaccharides. These transform into short-chain fatty acids, increasing certain bacteria levels. Higher levels of bacteroides Prevotella porphyromonas have chemoprotective effects in the gut [2]. 

Myth #3: Coffee Can Worsen Heart Disease

There is a marginal increased risk of heart disease for individuals with grade 2-3 hypertension and existing cardiovascular problems. 

Consuming more than 2 cups per day when experiencing these issues can increase the risk of heart disease [3]. Controlling coffee consumption is wise for individuals with cardiovascular dysfunctions.

However, healthy individuals with normal blood pressure or grade 1 hypertension face minimal risks when consuming coffee in moderation.

Related: How to Stop Heart Palpitations from Caffeine

4 Potential Risks of Excessive Coffee Consumption

The benefits of coffee are impressive. Consuming moderate amounts of coffee reduces stroke risk and provides anticancer benefits. 

However, there are a few risks that come with excessive coffee consumption, especially over the long term. 

1. Difficulty Sleeping

Countless studies show the link between reduced sleep after drinking coffee. 

Systematic meta-analyses of 24 studies concluded caffeine consumption can reduce sleep time by 45 minutes and efficiency by 7%. To get quality sleep, don’t consume coffee 6-9 hours before going to sleep [4]. 

2. Increased Anxiety

Mental health is an ever-growing issue arising globally, and research shows there’s a relationship between coffee and anxiety. 

One study required participants to complete a Patient Health Questionnaire and the Generalized Anxiety Disorder Assessment. Of the 150,000 participants, over 80%were coffee drinkers. 

Results found the lowest risk of mental health disorders occurred with individuals consuming 2-3 cups of coffee per day. Consuming more than 3 cups of coffee may worsen anxiety, especially in individuals with existing mental health issues [5]. 

3. Decreased Bone Mineral Density

The in vitro relationship between coffee and bone mineral density shows a mixed picture, though results lean toward negative effects from coffee. Caffeine impacts bone by altering vitamin D responses and disturbing calcium metabolism. 

This disruption may lead to reduced bone mineral density and increased fracture risk. Since these studies focus particularly on patients with osteoporosis risks, it's important to have a wider range of participants to produce comprehensive results [6]. Many factors can affect outcomes like methodologies, populations, and the duration of studies.

4. Pregnancy Risks

One review looked at the risks associated with coffee consumption during pregnancy and found the risk of pregnancy loss increased alongside coffee intake before and during pregnancy. An increase of one cup of coffee daily can result in a 3% increased risk of pregnancy loss. 

Consuming 100 mg of caffeine daily during pregnancy can increase pregnancy loss by up to 26% [7]. The American College of Obstetricians and Gynecologists recommends no more than 200 mg a day to lower pregnancy risks.

Health Benefits of Coffee

Coffee offers numerous health benefits beyond its energy boost. Consuming a few cups daily can positively impact both physical and mental health. 

A few examples of the potential health benefits of coffee include [8,9]:

1. Antioxidant Protection 

Coffee is rich in hydrocinnamic acids, polyphenols, and a variety of other health-promoting antioxidants. These beneficial compounds help neutralize harmful free radicals, reducing oxidative stress and the risk of heart disease, cancer, type 2 diabetes, liver disease, and neurodegenerative disorders.

2. Metabolic Health 

Studies show a correlation between coffee consumption and a lower risk of type 2 diabetes. Daily coffee intake of more than one cup reduces diabetes risk by 11% while reducing intake increases risk by 17%.

3. Brain Health 

Regular caffeine consumption may lower the risk of neurodegenerative disorders like Parkinson’s and Alzheimer’s diseases. Moderate coffee intake also shows the potential to reduce dementia and age-related cognitive decline.

4. Cardiovascular Health 

Drinking 2-3 cups of coffee daily may lower the risk of atrial fibrillation, heart failure, hypertension, and cardiovascular disease, with some studies indicating a reduced stroke risk and improved longevity.

How To Drink Coffee The Healthy Way

We all want to get the most out of our brew, but how can we ensure we’re consuming coffee healthily? 

Enjoying coffee in moderation means getting the caffeine hit you’re after in the morning. 

However, limiting the risks associated with excessive caffeine consumption is important, too.

1. Limit Yourself to 4 Cups Per Day (Max)

The FDA recommends limiting caffeine consumption to 400 milligrams a day, which equates to around 3–4 cups of coffee. 

This is a general guideline, so it's vital to listen to your body and the specific symptoms you experience. If, after consuming a few cups of coffee, you feel increased anxiety, jitters, or poor sleep, you may metabolize caffeine more slowly. 

Some people are better suited to less coffee or a mixture of regular and decaf coffee throughout the day. 

2. Avoid High-Calorie or Synthetic Additives

Ingredients like cream, sugar, syrup, and sweeteners can all make coffee taste better, but they aren’t always the healthiest choice. That’s why we cut the sugar content in all our products (Cafely Instant Coffee packs contain less than 1 gram of sugar each).

Sugary additives can contain moderate calories that can add up significantly, causing metabolic and inflammatory issues over time. Chemical sweeteners cause other problems, including increased risk of stroke, heart disease, insulinemia, and more.

Ingredient	Calories
Whole Milk (tbsp)	9
White Sugar (⅓ tbsp)	15
Cream (tbsp)	28
Maple Syrup (tbsp)	52

Source: caloriecontrol.org

Black coffee isn’t to everybody’s taste, but it’s essential to practice moderation when using extra ingredients. Be mindful of full-fat dairy, sugar, and syrups, as these are high in calories and can raise your daily calorie intake.

Related: How Many Calories In Coffee?

Where to Buy Healthy Coffee

Vietnamese coffee beans are great if you want to make coffee part of a healthy diet. 

Robusta, arabica, and peaberry beans contain high levels of antioxidants, along with various flavonoids, tannins, alkaloids, and saponins. Antioxidants protect against free radicals and disease prevention [10,11]. The bold flavors and aromatic profile create a punchy brew to enjoy when you need a pick-me-up. 

Cafely’s SaiGon OG contains a blend of robusta, arabica, and peaberry, providing a dark roast, full-bodied brew to add an intense hit of energy to your day. 

Use a traditional Vietnamese phin filter for a simple brewing process that allows the aromatic flavors to come to life. You can use any brewing method, but remember that the flavors and intensity vary. 

Related: Where to Buy the Best Authentic Vietnamese Coffee

FAQs: The Health Impact of Coffee

If you want to know more about the health benefits of coffee, here are some common questions, answered by us. 

1. How much coffee is safe to drink daily?

Consuming 3-4 cups of coffee per day is safe for most adults. However, it's important to consider individual factors such as tolerance and caffeine metabolism. Reduce your coffee intake if you experience negative effects like jitteriness or poor sleep after caffeine consumption.

Related: What You Need to Know About Caffeine Withdrawal

2. Can coffee really help prevent diseases?

Several studies suggest a correlation between coffee and diseases such as cancer and heart disease. Various factors influence coffee's effect on disease, such as individual conditions and the amount of coffee consumed.

Related: Can You Drink Coffee When You're Sick?

3. Is coffee bad for your bones? 

Excessive consumption of coffee may impact bone health, so it’s best to drink moderate amounts of coffee and avoid consuming more than 4-5 cups a day. This tends to be more of an issue in individuals with a pre-existing osteoporosis risk. 

4. Does coffee cause dehydration?

Coffee is a diuretic but it doesn't lead to dehydration when consumed in moderation. Drinking more than 4-5 cups of coffee per day can lead to dehydration, so it's essential to remain balanced and avoid consuming too much. 

5. What is the healthiest way to drink coffee?

Consuming black coffee is the healthiest since it doesn't have extra calories or sugar. If you prefer sweeter brews, opt for low-calorie, natural sweeteners. Also, avoid using dairy items like heavy cream if you’re watching your calories. 

6. Can pregnant women drink coffee?

Pregnant women should keep caffeine intake below 200 mg per day to lower risks of pregnancy loss and complications. Caffeine is in various products aside from coffee such as tea, chocolate, and soda so it’s wise to be aware of the caffeine content in your daily drinks and snacks during pregnancy. 

7. Is decaffeinated coffee completely caffeine-free?

The process of decaffeinating coffee removes most, but not all the caffeine content. Caffeine amounts left behind are minimal and far less than regular coffee. Experiencing jitters or an increase in anxiety are reasons why you shouldn’t drink coffee all the time. Consuming decaf can be a delicious alternative since it contains less caffeine.

Related: How Is Decaf Coffee Made?

8. How does coffee affect mood and anxiety?

The caffeine in coffee can help boost your mood and energy, but this isn’t the case for everyone. Coffee may worsen pre-existing anxiety and result in poor sleep for caffeine-sensitive individuals. This is why coffee is bad to consume close to bedtime, as it can disrupt sleep and exacerbate existing conditions like anxiety. 

Related: Why Doesn’t Caffeine Affect Me?

9. Can coffee consumption extend your lifespan?

Some studies prove a correlation between moderate coffee intake and increased longevity. It’s important to remember that many factors play a part in living a long, healthy life such as diet and lifestyle.

10. What are the best coffee beans for your health? 

Robusta beans, like Cafely’s HaNoi, are higher in antioxidants and caffeine than arabica, making it a good choice. However, robusta can be too strong for some people, so DaNang is a better option, as it’s a blend of robusta and arabica.

Related: Robusta vs. Arabica Coffee: Main Differences Explained

References

1. Killer, S. C., Blannin, A. K., & Jeukendrup, A. E. (2014). No evidence of dehydration with moderate daily coffee intake: a counterbalanced cross-over study in a free-living population. PloS one, 9(1), e84154. Retrieved on June 7, 2024 from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3886980/
2. Safe, S., Kothari, J., Hailemariam, A., Upadhyay, S., Davidson, L. A., & Chapkin, R. S. (2023). Health Benefits of Coffee Consumption for Cancer and Other Diseases and Mechanisms of Action. International journal of molecular sciences, 24(3), 2706. Retrieved on June 7, 2024 from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9916720/
3. Teramoto, M., Yamagishi, K., Muraki, I., Tamakoshi, A., & Iso, H. (2023). Coffee and Green Tea Consumption and Cardiovascular Disease Mortality Among People With and Without Hypertension. Journal of the American Heart Association. Cardiovascular and Cerebrovascular Disease, 12(2). Retrieved on June 7, 2024, from https://www.ahajournals.org/doi/10.1161/JAHA.122.026477
4. Gardiner, C., Weakley, J., Burke, L. M., Roach, G. D., Sargent, C., Maniar, N., Townshend, A., & Halson, S. L. (2023). The effect of caffeine on subsequent sleep: A systematic review and meta-analysis. Sleep medicine reviews, 69, 101764. Retrieved on June 7, 2024 from https://pubmed.ncbi.nlm.nih.gov/36870101/
5. Min, J., Cao, Z., Cui, L., Li, F., Lu, Z., Hou, Y., Yang, H., Wang, X., & Xu, C. (2023). The association between coffee consumption and risk of incident depression and anxiety: Exploring the benefits of moderate intake. Psychiatry Research, 326, 115307. Retrieved on June 7, 2024 from https://www.sciencedirect.com/science/article/abs/pii/S0165178123002573
6. Berman, N. K., Honig, S., Cronstein, B. N., & Pillinger, M. H. (2022). The effects of caffeine on bone mineral density and fracture risk. Osteoporosis International: a journal established as a result of cooperation between the European Foundation for Osteoporosis and the National Osteoporosis Foundation of the USA, 33(6), 1235–1241. Retrieved on June 7 2024 from https://pubmed.ncbi.nlm.nih.gov/34981132/
7. Jafari, A., Naghshi, S., Shahinfar, H., Salehi, S. O., Kiany, F., Askari, M., Surkan, P. J., & Azadbakht, L. (2022). Relationship between maternal caffeine and coffee intake and pregnancy loss: A grading of recommendations assessment, development, and evaluation-assessed, dose-response meta-analysis of observational studies. Frontiers in nutrition, 9, 886224. Retrieved on June 7, 2024 from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9396037/
8. Barrea, L., Pugliese, G., Frias-Toral, E., El Ghoch, M., Castellucci, B., Chapela, S. P., ... & Muscogiuri, G. (2023). Coffee consumption, health benefits, and side effects: a narrative review and update for dietitians and nutritionists. Critical reviews in food science and nutrition, 63(9), 1238-1261. https://www.tandfonline.com/doi/abs/10.1080/10408398.2021.1963207
9. de Melo Pereira, G. V., de Carvalho Neto, D. P., Júnior, A. I. M., do Prado, F. G., Pagnoncelli, M. G. B., Karp, S. G., & Soccol, C. R. (2020). Chemical composition and health properties of coffee and coffee by-products. Advances in food and nutrition research, 91, 65-96. https://www.sciencedirect.com/science/article/abs/pii/S1043452619300774
10. Zehiroglu, C., & Ozturk Sarikaya, S. B. (2019). The importance of antioxidants and place in today's scientific and technological studies. Journal of food science and technology, 56(11), 4757–4774. Retrieved on June 7 2024, from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6828919/
11. Alamri, E., Rozan, M., & Bayomy, H. (2022). A study of chemical Composition, Antioxidants, and volatile compounds in roasted Arabic coffee. Al-Mi'galaẗ Al-sa'udiyaẗ Lī-ulum Al-ḥayaẗ, 29(5), 3133–3139. Retrieved on June 7, 2024 from https://www.sciencedirect.com/science/article/pii/S1319562X22001838#s0060