For many, coffee is more than just an occasional beverage—it’s a daily staple. For some, it’s practically a way of life. With Americans drinking an average of two cups per day, the "coffee culture" is alive and well in homes and workplaces, as well as the countless cafes devoted to delivering our java fixes.
And that’s not always a bad thing. Coffee is best known for its "pick-me-up" effect, as its caffeine content stimulates the brain, making us feel more alert and providing an energy boost—which is why it’s such a popular way to start the morning and to rebound from a mid-afternoon slump.
Coffee also delivers some essential nutrients, like potassium, manganese, magnesium and vitamins B5, B2 and B3. Early studies have also shown that coffee could help in reducing the risk of developing Type 2 diabetes, Alzheimer’s disease and Parkinson’s disease. Java may also help tthe body burn fat more effectively, aiding in weight loss. As an added bonus, registered dietitian Summer Yule points out that coffee has been shown to boost athletic performance.
Even with all of those key benefits, coffee is best consumed in moderation, as drinking too much can have some less than pleasant effects.
Signs That You’re Drinking too Much Coffee
If you’re consuming more coffee than your body can handle, the most common side effects include feeling jittery, anxious or nauseous, notes Yule. You may also have difficulty falling asleep at night.
If you are worried about any of these symptoms, see your healthcare provider.
But coffee may be just one of the culprits, Yule points out: "These are signs that you should consider cutting back on caffeine from all sources in your diet, not just coffee," she says. "Though coffee is a major source of caffeine for many people, don't forget that soda, energy drinks, chocolate and tea may also contribute to caffeine intake."
What’s a Safe Amount of Coffee?
"It is important to keep in mind that some people are more sensitive to the effects of caffeine than others," Yule warns. "Those who are more sensitive may be better off keeping their caffeine intake even lower than the recommended level."
Even if you stay within the recommended 400 milligram limit of caffeine, Amidor also cautions that, depending on how it’s prepared, coffee can also drive up daily intake of calories and sugar. Those who are looking to lose or maintain weight should be mindful of added calories from cream, sugar and dairy substitutes in their cup of Joe.
To alleviate caffeine withdrawal symptoms, try gradually cutting back your consumption rather than shocking the body with total elimination. Or, start by combining half decaf with half regular coffee and reduce the regular portion over time. Incorporating natural energy-boosters into your day, such as exercise, mindful meditation and nutrient-rich meals, will also help to make the transition easier.