{"id":17228,"date":"2020-01-03T20:42:33","date_gmt":"2020-01-03T20:42:33","guid":{"rendered":"https:\/\/www.humnutrition.com\/blog\/?p=17228"},"modified":"2020-05-28T18:18:14","modified_gmt":"2020-05-28T18:18:14","slug":"how-many-cups-of-coffee-per-day","status":"publish","type":"post","link":"https:\/\/www.humnutrition.com\/blog\/how-many-cups-of-coffee-per-day\/","title":{"rendered":"How Many Cups of Coffee Per Day Are Healthy?"},"content":{"rendered":"HUM Nutritionist Jessica Bippen, MS, RD<\/a>, answers the pressing question: \u201cHow many cups of coffee per day are healthy?\u201d<\/em>\r\n\r\nIf a morning without coffee leaves you feeling like a walking zombie, you\u2019re not alone. The energy boost<\/a> it provides makes coffee an essential part of most Americans\u2019 morning routine. Once you\u2019ve finished your first cup, you finally start to feel like you\u2019re fully functioning and can take on the day ahead. But what happens when you\u2019re on to coffee number three? You may feel like you have superpowers\u2014but is your coffee habit healthy?\r\n

Health benefits of coffee<\/h2>\r\nThere are numerous health benefits associated with coffee<\/a>. For starters, it gives you a jolt of energy and helps you focus. The caffeine content increases norepinephrine and dopamine in your brain, which helps you feel more alert and better able to focus on any tasks at hand. This boost is great if you have a long to-do list, or simply need a burst of energy in the morning.\r\n\r\nCoffee is also a good source of nutrients and antioxidants. You may be surprised to learn that coffee contains riboflavin, vitamin B5, manganese, potassium, and magnesium, among several other nutrients. The amounts are very small, but can add up depending on the number of cups you drink per day. The main antioxidants in coffee include chlorogenic acid and caffeic acid<\/a>. These phytonutrients are associated with fighting cellular oxidative damage<\/a>.\r\n\r\nAdditionally, coffee may also help improve memory<\/a>, boost metabolism<\/a> and sports performance<\/a>, help you live longer<\/a>, and decrease your risk for certain health conditions<\/a>.\r\n\r\nIn sum, coffee can<\/em> be good for you. Just make sure you consume it in moderation with minimal added sugar<\/a>, additive-filled creamers, and artificial flavorings.\r\n\r\n\"Making\r\n

Negative effects of too much coffee<\/h2>\r\nDespite its numerous health benefits, coffee can have a dark side (even if you don’t take it black). Here are a few side effects of caffeine to be mindful of:\r\n

Adverse Reactions to Caffeine<\/h3>\r\nFor starters, the energy boost you get from caffeine isn\u2019t for everyone.\u00a0Coffee affects people differently, as each person metabolizes caffeine at different rates. A slight defect in a gene called CYP1A2 can cause the body to process caffeine less efficiently<\/a>. Slow metabolizers feel the effects of caffeine much more strongly than those with a normal functioning CYP1A2 gene. Adverse effects include difficulty sleeping, anxiousness, jitters, and feeling wired after only one or two cups. Even greater, their chances of suffering from more serious health issues<\/a> increase.\r\n\r\nIn addition, coffee is somewhat of an addictive substance. People often find that their caffeine tolerance continually rises, which makes them reach for more cups to get the same energy boost. Unfortunately, this dependence can lead to symptoms of caffeine withdrawal<\/a> if you cut your coffee habit cold turkey.\r\n

Stress & Poor Sleep<\/h3>\r\nOther things to take mind of regarding your coffee intake include how it affects hormones and sleep<\/a>. Caffeine can exacerbate stress and increase cortisol levels<\/a>. If you’re already struggling with either issue, you may find cutting back on your daily coffee intake may actually help you feel more energized and less wired and tired.\r\n\r\nNext, your ability to metabolize caffeine impacts sleep quality<\/a>. Simply put, drinking coffee to make up for sleep deprivation and stress can lead to a vicious cycle of poor quality sleep<\/a>.\r\n

Weakened Nutrient Absorption<\/h3>\r\nLastly, caffeine can affect your body\u2019s ability to absorb minerals like iron and zinc<\/a>. However, it’s typically not a major issue if you eat a well-balanced diet and don’t drink coffee with every meal. That being said, if you think you might have a mineral deficiency, you should consider getting your levels tested along with reducing your coffee intake with meals.\r\n\r\n\"Overhead\r\n

How many Cups of Coffee Per Day is Healthy?<\/h2>\r\nCoffee lovers will be pleased to know that it’s typically okay to reach for multiple cups of coffee daily. According to the Dietary Guidelines for Americans, it\u2019s safe for most individuals to drink three to five cups<\/a> of coffee per day (or five to seven shots of espresso) for a daily caffeine intake under 400 milligrams.\r\n\r\nHowever, it\u2019s important to know that caffeine content varies depending on the type of coffee you choose. An average eight-ounce cup of coffee contains 95 milligrams of caffeine, meaning four cups will amount to roughly 380 milligrams.\r\n\r\nThat being said, it\u2019s best to listen to your body. Since caffeine tolerance varies from person to person, you\u2019re better off going by your individual observations. Notice how you feel after one or two cups. If you start to feel jittery, anxious, or have trouble sleeping, you may do better with less caffeine.\r\n\r\nNote: Recommendations for pregnant and breastfeeding<\/a> women are much lower. The American Pregnancy Association recommends no more than 200 milligrams<\/a> of caffeine per day. However, it\u2019s always best to check in with your doctor regarding caffeine during this time.\r\n

Bottom line<\/h2>\r\nCoffee is full of antioxidants and provides a welcome energy boost. With its numerous health benefits, coffee can be a healthy addition to your diet. In regards to the number of cups you can drink and still be healthy, research says five or less is A-OK. However, the number greatly depends on how well you tolerate caffeine. Take notice of how you feel after one cup before automatically pouring the next.\r\n\r\nDespite the short-term energy boost from your daily java, you may find you sleep better and feel calmer with a little less caffeine in your diet. But when deadlines are pressing or you just need some extra pep in your step, know that you\u2019re not necessarily harming your health if you\u2019re reaching for another cup.\n
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HUM Nutritionist Jessica Bippen, MS, RD, answers the pressing question: \u201cHow many cups of coffee per day are healthy?\u201d If a morning without coffee leaves you feeling like a walking zombie, you\u2019re not alone. The energy boost it provides makes coffee an essential part of most Americans\u2019 morning routine. Once you\u2019ve finished your first cup, […]<\/p>\n","protected":false},"author":19,"featured_media":17255,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_toc_level":"h2","_toc_min":2,"footnotes":""},"categories":[819,823],"tags":[1064,357,248,863,543,415],"coauthors":[],"class_list":["post-17228","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-food","category-healthy-eating","tag-caffeine","tag-coffee","tag-energy","tag-healthy-habits","tag-hormones","tag-sleep"],"acf":[],"yoast_head":"\nHow Many Cups of Coffee Per Day Are Healthy? | HUM Nutrition Blog<\/title>\n<meta name=\"description\" content=\"Coffee is an integral part of many daily dietary routines, but how much is too much? 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