Antioxidants in coffee help protect your cells against DNA damage that could lead to various types of cancer.
A meta-analysis of many studies into the protective effect of coffee on cancer found that by increasing coffee intake to 2 cups a day you can lower your risk of certain cancers. Consuming more coffee daily has been linked to helping prevent liver cancer, prostate cancer, endometrial cancer, colon cancer, and melanoma. (38)
A summary of studies into the coffee and cancer risk published in 2017 found that there is no associated risk of coffee intake and cancer. (39)
There are no trials saying how much coffee a day adults should drink to reduce their risk of cancer. Most doctors agree that a diet rich in antioxidants like fresh fruit and vegetables can help to reduce your risk of cancer. (46)
Find out what are the best foods to prevent cancer.
How Much Coffee to Drink Daily?
How much coffee is it good to drink daily if you want to improve cognitive function and lower your risk of developing chronic diseases?
Doctors from the Mayo Clinic say that consuming caffeine up to 400 mg per day is safe for most adults. Depending on the type of coffee and brewing methods, it should be safe to drink between 2 and 4 cups of coffee every day. (40)
How much coffee is safe to drink daily also depends on your consumption of other beverages containing caffeine such as green tea, black tea, and colas.
Side Effects of Drinking Too Much Coffee
Drinking coffee every day can have some perks in that it helps to keep you alert, boosts your mental faculties, and improves your mood.
Drinking more than 4 cups of strong coffee a day can be bad for your health because it can cause a number of side effects. Also, depending on how your body responds to caffeine, drinking fewer cups of coffee may be better for you.
Let’s look briefly at some of the side effects of consuming too many cups of coffee daily.
Coffee can raise blood pressure
One of the side effects of drinking coffee is that it can increase blood pressure.
A meta-analysis of 16 randomized controlled trials found that drinking more than 3 cups of coffee a day can cause a slight rise in blood pressure. (41)
Another study found that drinking espresso coffee only increased the blood pressure of people who usually don’t drink coffee. (42)
Further reading: Steps you can take to lower your blood pressure without medication.
Coffee can cause insomnia
Because coffee stimulates your brain and makes you more alert, drinking too much coffee daily can negatively affect your sleep patterns.
The Journal of Clinical Sleep Medicine reported that the stimulating effects of caffeine (400 mg) can last for up to 6 hours. Researchers found that even a moderate dose of caffeine 3 or 6 hours before going to bed can cause sleep disturbance. (43)
If you still can’t get to sleep despite not drinking coffee in the evening, learn about natural way to improve your sleep patterns.
Coffee is addictive
Habitual coffee drinkers who drink too much coffee per day can become addicted to coffee.
The Journal of Caffeine Research reported that people dependent on coffee can find it difficult to cut down on coffee consumption. Scientists warn that drinking 5 or more cups of coffee a day (548 mg of caffeine) can lead to addiction and other negative health consequences. (44)
Coffee can cause digestive problems
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