Even though coffee is a popular beverage across the world, it's common to wonder if coffee is bad for you.
Initially, it was thought that coffee was bad for you because early research linked coffee consumption to diseases like heart disease and asthma. However, many of the participants in those studies also smoked, and smoking was likely the cause of poor health outcomes, not coffee.
Fortunately, more recent research has found some connections between coffee consumption and improved health. It may not be suitable for everyone, though.
Learn more about coffee's impact on your health, daily consumption recommendations, and what to look out for in certain coffee drinks.
Is Coffee Unhealthy or Healthy?
Due to the beverage's popularity, coffee has often been the subject of many studies that explore how it impacts your health and well-being.
Potential Health Benefits
In general, caffeine (often a component of coffee) can increase performance. But caffeine isn't the only property in a brewed cup that may impact your health. Once coffee beans are roasted, they contain over 1,000 bioactive compounds. Roasted beans are associated with some antioxidant, anti-inflammatory, and anticancer properties.
That said, how coffee impacts your health varies by brewing method, amount consumed, bean type, and even the grinding setting. For example:
Drinking unfiltered coffee prepared in a French press or a percolator may increase your LDL cholesterol.
Drinking too much coffee can lead to symptoms such as jitteriness, anxiety, and insomnia.
With that in mind, a few benefits have been associated with coffee consumption. Drinking coffee may reduce the risk of certain health conditions, including:
Stroke
Type 2 diabetes
Cardiovascular disease
Parkinson's disease (both the onset and progression of it)
Alzheimer's disease
Depression
Certain cancers, such as colorectal and liver cancer
However, the amount and type of coffee you drink matter related to any benefits from coffee. A review of several studies published in 2021 showed a 9% reduction in depression risk for people drinking 4 or more cups of coffee daily. Similarly, people who drink about 3 to 5 cups of coffee daily are more likely to have a lower risk of cardiovascular disease.
What's more, the benefits of coffee may not be due to the caffeine component alone but rather something else in coffee. For example, one study found that risk reduction for diabetes was present for those who consumed both caffeinated and decaffeinated coffee.
Possible Downsides to Coffee Consumption
In general, anyone who has too much caffeine from coffee or other sources may end up feeling anxious or jittery, or with an upset stomach. Other potential negative effects of coffee include:
Difficulty sleeping: Caffeine stays in the body for more than six hours after your last sip and can interfere with sleep.
Pregnancy complications: Pregnant people with high caffeine intake may be at risk for low birth weight, premature birth, and even pregnancy loss compared to those who consume it in moderation.
Increased bone fracture risk: Women who consume excessive caffeine have been shown to have a higher risk of bone fracture.
Blood pressure complications: Coffee consumption may make it harder for older people who have hypertension (high blood pressure) to control their blood pressure.
Worsened gastrointestinal (GI) conditions: People with certain GI conditions, such as gastritis, irritable bowel syndrome (IBS), and inflammatory bowel disease, may experience a worsening of their condition when consuming coffee.
Though not all researchers agree, some people have experienced an increase in low-density lipoprotein cholesterol (LDL), considered "bad" cholesterol, when drinking unfiltered coffee prepared in a French press or a percolator. High levels of LDL can increase your risk for heart disease and stroke.
Caffeinated vs. Decaffeinated Coffee
Caffeinated coffee has about 80–100 milligrams (mg) of caffeine per cup, while decaffeinated coffee contains about 5–12 mg.
Many researchers have studied whether coffee's caffeine content affects its health benefits. It's been determined that coffee's bioactive properties are retained when caffeine is removed from the beans to make decaffeinated coffee. Bioactive properties are the components of coffee that contain anti-inflammatory and antioxidant properties.
The Verdict on Everyday Consumption
Experts recommend a daily limit of 400 mg of caffeine for adults. This comes to about 4 8-ounce cups of coffee daily, typically containing 80–100 mg per cup.
Pregnant people are advised to limit their caffeine intake to 200 mg daily (about 2 8-ounce cups of coffee). It's unclear whether ingesting more would pose health risks.
While there is no proven safe dose of caffeine for children, pediatric experts advise against caffeine for children under 12 and against any use of energy drinks for all children and teens. They also suggest limiting caffeine to at most 100 mg (about two 12 oz cans of cola) daily for those 12-18 years old.
If you are concerned about your child’s caffeine use, talk with your child’s pediatrician, child psychiatrist, or mental health professional about whether more intensive help or guidance is needed.
How Can Coffee Drinks Be Bad for You?
While coffee may positively impact your health, what you add to your coffee may make it a less healthy choice.
Brewed black coffee has minimal calories; 1 8-ounce cup contains just under 3 calories. A visit to a coffeehouse will confirm that there are many ways to prepare coffee, and many of those coffee drinks contain added sugars, flavorings, milk, creamer, and whipped cream. Be aware that these additions can tack on the calories and mask any health benefits coffee offers.
Summary
Roasted coffee contains caffeine as well as many compounds that may be associated with health benefits.
Regular coffee consumption may reduce your risk for certain health conditions, including diabetes, stroke, depression, cardiovascular disease, and even some types of cancer. However, having too much caffeine can cause you to be jittery and anxious and make it difficult to sleep at night.
Most healthy adults can have about four cups of coffee daily. Discuss healthy coffee consumption with your healthcare provider if you're pregnant or have other underlying conditions. While black coffee contains few calories, add-ins such as sugar, cream, milk, and flavorings can increase the calorie count and make it less healthy.