Many of us have tried to resist the charms of coffee and failed. It has long reigned as the king of beverages, and starting the day just wouldn't be the same without it. But does our favorite habit carry risks? The answer is sometimes, and mostly it comes down to how much you drink and what you put in it.
Is coffee good or bad for you?
Despite older worries, the research on coffee has become reassuring. An umbrella review of more than 200 meta-analyses found that coffee drinking was more often associated with benefit than harm across a wide range of health outcomes, with the lowest risk of death from any cause at around three to four cups a day. These are observational studies, so they show associations rather than proof that coffee itself is responsible. The same review flagged two exceptions: pregnancy, and a possible link with fracture risk in women.
How much caffeine is too much?
For most healthy adults, the FDA cites 400 milligrams of caffeine a day, about two to three 12-ounce cups of coffee, as an amount not generally associated with negative effects. People vary a lot in how sensitive they are to caffeine and how quickly they clear it, so if you get jittery, anxious or can't sleep, your personal limit is lower.
If you're pregnant, the guidance is different: the American College of Obstetricians and Gynecologists advises keeping caffeine below 200 mg a day. If you have a heart condition, anxiety or take medication, ask your doctor what's right for you.
Does coffee raise cholesterol?
It can, depending on how it's made. A meta-analysis of randomized trials found that drinking coffee raised total cholesterol, LDL cholesterol and triglycerides, and that the effect was greater with unfiltered coffee such as French press or boiled coffee. A paper filter traps much of the oily compounds responsible. If your cholesterol is high, filtered coffee is the better choice.
Is coffee a good pre-workout?
Yes, caffeine is one of the best-studied performance aids there is. An umbrella review of 21 meta-analyses found that caffeine improves muscle endurance, muscle strength, anaerobic power and aerobic endurance. The International Society of Sports Nutrition suggests that 3 to 6 mg per kilogram of body weight, taken about 60 minutes before exercise, is effective for most people.
If you'd rather not down a large coffee before the gym, Renewable Energy pre-workout provides a moderate 90 mg of caffeine from organic green coffee bean, matcha and yerba mate, plus beetroot, pomegranate and adaptogens. Renewable Energy Plus doubles that to 180 mg. Either way, count it toward your daily caffeine total. For more, read when to take pre-workout and the benefits of green coffee bean.
How can you keep your coffee habit healthy?
- Watch the add-ins. Cream, syrups and sugar can turn a cup of coffee into a dessert. Specialty coffee drinks can carry hundreds of calories.
- Mind the clock. Caffeine lingers for hours, so if sleep is a struggle, keep coffee to the morning.
- Choose filtered if you're watching your cholesterol.
- Try organic, freshly ground beans for a cleaner, better-tasting cup.
So soak in the aroma and capture that Instagram moment. Want something gentler? Read about matcha and how to prepare it.
