Pour another cup? Science says yes.
From reshaping gut bacteria to keeping you young, your morning cup of joe provides a lot when it comes to health.
And good news for java junkies: There can even be benefits for the heart — but only if you drink the right amount.
While the jury’s out on how many cups a day is too many, the FDA recommends up to 400 milligrams of caffeine per day — about two or three 12-ounce cups of coffee.
And the latest research agrees, showing that five 8-ounce coffees a day are not only safe to consume but could also lower the risk of cardiovascular conditions.
Drinking three to five cups a day of black coffee was linked to a lower risk of type 2 diabetes, heart disease, stroke, heart failure and some irregular heart rhythms.
But drink any more than that upper limit — like the amount found in energy drinks — and you could be heading into risky territory. Just one energy drink shot contains 40 to 69 milligrams of caffeine.
Higher caffeine intake can increase the risk of high blood pressure and irregular heart rhythm.
More coffee, though, generally seems to have the most positive effects, provided it’s within the daily caffeine limits.
While drinking one to three cups was associated with an increased risk of high blood pressure, drinking more than three a day could reduce the risk.
Caffeinated coffee can also reduce insulin sensitivity, as previous research suggests, albeit in the short term. However, the research is unclear if this benefit is due to compounds in coffee other than caffeine.
The benefits depend on what’s in your cup
You may not reap as many of the benefits if you like your coffee sweetened, as adding milk, sweeteners or flavored syrups may reduce potential health effects.
The effects of coffee on cholesterol also depend on the type that’s brewing.
Cafestol, a component in caffeinated and decaffeinated coffees like espresso, French press and Turkish coffee, was linked to higher levels of low-density lipoprotein, also known as “bad” cholesterol.
And if your morning cup (or three) makes it feel like your heart is beating faster, you’re not imagining it, as high amounts of caffeinated coffee can be traced to abnormal heart rhythms in those with low cardiovascular disease risk.
“Although research suggests that caffeine consumption may be associated with certain cardiovascular benefits for some people, it’s important to remember that there is no ‘one-size-fits-all’ strategy for safe caffeine consumption,” chair of the scientific statement volunteer writing group Gregory M. Marcus said in a press release.
A variety of factors can affect how people respond to coffee, including age, genetics, health conditions, medications and how their bodies metabolize it.
“What may be a reasonable amount for one person could cause unwanted effects, such as heart palpitations, anxiety or sleep disruption, in another,” Marcus added.
Not all caffeine sources are created equal
Rsearchers say more studies are needed to better understand how different sources of caffeine affect heart health.
“There have been fewer studies focused on tea vs. coffee; however tea has been associated with reduced risks of atrial fibrillation, heart failure and stroke, similar to caffeinated coffee,” the scientific statement said.
Other caffeinated products, however, may not have the same effects.
Energy drinks, energy shots, bars, gels and caffeine-based supplements often contain other added ingredients that can speed up caffeine absorption and intensify its effects on the body, potentially raising blood pressure and increasing the risk of cardiovascular harm.
