Coffee helps kick-start the day for millions of people, but it also might brew some concerns if you're worried about the effects of caffeine. For most people, moderate coffee drinking doesn't pose health risks --- that is, two to four cups per day. However, jangly nerves or pregnancy means you might have to re-evaluate your habit. Some precautions may be advisable, especially if you drink a lot of coffee.
Coffee and Caffeine
While caffeine is added to energy drinks and some sodas, coffee beans come by it naturally. Brands and brewing methods cause variations in caffeine levels, but an average cup of brewed coffee has about 85 mg. That compares to about 40 mg in black or green tea. Caffeine is known for its stimulant effects, of course, and if you are extra sensitive to it, your nightly rest could be at risk. MayoClinic.com notes that caffeine can interfere with deep sleep and make you wake up more often during the night, meaning you feel less rested in the morning.
Coffee and Pregnancy
Mixed messages on caffeine have caused some anxiety for expectant mothers worried about possible effects on their babies, according to the American College of Obstetricians and Gynecologists. And the Harvard School of Public Health reports that studies have shown possibly higher risks of late miscarriages and stillbirth when pregnant women consume large amounts of caffeine. ACOG assures patients, however, that moderate caffeine consumption --- about 12 oz. of coffee --- does not appear to raise risks for miscarriage or preterm birth.
Other Effects and Risks
MayoClinic.com warns that heavy coffee drinking --- five to seven cups per day --- can ramp up your risks not only for insomnia, but for nervousness, irritability, gastrointestinal problems, fast or irregular heartbeat, muscle tremors, and headaches. Certain medications can interact with caffeine and heighten its effects. These include some antibiotics and antibacterial medicines, some bronchodilators, and the herbal supplement ephedra. Also, beware of all the extra calories you can consume in coffee with added sugar, milk, cream and flavored syrups: A flavored latte can be about as fattening as a fast-food cheeseburger.
Recommendations on Coffee
The news isn't all dire for coffee drinkers. The Harvard School of Public Health notes that they might have lowered risk for Type 2 diabetes, the progression of liver cancer and cirrhosis, Parkinson's disease, and gallstones. But if you are concerned about the risks of too much caffeine, you can try switching to decaffeinated coffee, black or green tea, or herbal teas. Stopping caffeine suddenly may cause drowsiness, anxiety or severe withdrawal headaches, so if you phase out your coffee habit, do it gradually.
References
- MayoClinic.com: Caffeine: How Much Is Too Much?
- American Dietetic Association: It's About Eating Right
- Harvard School of Public Health: Coffee: The Good News
- Harvard School of Public Health: Coffee: The Downsides
- American College of Obstetricians & Gynecologists: No Link Between Moderate Caffeine Consumption and Miscarriage
- MedlinePlus: Caffeine
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