Coffee is the most popular way of consuming caffeine across the world, and while it has been associated with multiple health benefits, there is an ongoing question surrounding how much is actually safe to drink.
Now, the American Heart Association has put a figure on it: consuming up to 400 mg of caffeine per day, around five cups, is generally safe for most adults and it may be linked to better heart health.
“The equivalent of up to five cups of caffeinated coffee per day without added sugars or fillers is safe and does not increase cardiovascular risk,” said Gregory M. Marcus, co-author of the paper and professor of medicine at the University of California, San Francisco.
This amount also appeared to be linked to a lower risk of several cardiovascular conditions, including heart failure, heart disease and stroke, as well as hypertension and type 2 diabetes in some individuals, the analysis found.
The lowest mortality risk was observed at moderate levels of intake, between two and four cups per day.
Coffee is the main source of caffeine for most adults, but tea, chocolate, fizzy drinks, and over-the-counter and prescription medications also contribute to daily intake.
The authors note that far less is known about caffeine from these other sources, especially at high doses such as energy drinks, which could cause cardiovascular harm and need further study.
Caffeine consumed in coffee is metabolised by the liver and generally reaches peak concentration for most people within an hour.
However, how individuals process caffeine depends on their genetics, metabolism, age and past intake. When more caffeinated coffee is consumed regularly, some people may develop a tolerance to higher levels of caffeine while other people may feel stronger effects from the same quantity.
“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,” said Marcus.
“What may be a reasonable amount for one person could cause unwanted effects, such as heart palpitations, anxiety or sleep disruption, in another,” he said, adding that it is key to pay attention to how each body responds to caffeine.
At the same time, the researchers noted that not all ways of consuming coffee are equally beneficial for heart health.
Large amounts of added sugar, flavoured syrups, and dairy products can substantially increase calorie intake and counteract potential health benefits associated with coffee itself.
