Cardiologists have updated their recommendations on safe daily caffeine intake, according to a report by the Polish outlet dobrzemieszkaj.pl. The specialists said 400 milligrams of caffeine a day is considered a safe limit for most healthy adults.
However, they cautioned that this amount cannot simply be calculated by counting cups of coffee, since caffeine content varies significantly depending on the type of drink and how it is brewed.
Why cup counting doesn't work
A cup of espresso contains around 75mg of caffeine on average, while a mug of filtered coffee or coffee made in a French press can contain about 140mg, the report noted. That means two people who each drink three coffees a day could actually be consuming very different amounts of caffeine.
Caffeine is not found only in coffee. It is also present in tea, cola-type drinks, chocolate, dietary supplements and energy drinks. Energy drinks and concentrated caffeine shots concern specialists the most, as they contain high doses of caffeine, often combined with large amounts of sugar or other stimulants, which can raise the risk of heart palpitations, blood pressure spikes and heart rhythm disturbances.
Health risks and benefits
Moderate coffee consumption, defined as two to four cups a day, or roughly 140 to 300mg of caffeine, has been linked to a lower risk of ischemic heart disease, heart failure and stroke, according to the report. This is explained by antioxidants and polyphenols in coffee that support the cardiovascular system.
The best results were associated with black coffee without sugar, flavoured syrups or large amounts of milk.
Individual sensitivity varies
Specialists stressed that people react to caffeine differently. If palpitations, anxiety, overexcitement or sleep problems appear after drinking coffee, the amount consumed should be reduced. If such symptoms occur repeatedly, it is a reason to see a doctor, since personal sensitivity and all sources of caffeine consumed throughout the day matter most.
Doctors have previously said that coffee's effect on blood pressure depends on individual factors, including a person's reaction to caffeine, how regularly they drink it, and genetics. Caffeine can temporarily raise blood pressure by blocking the action of adenosine, a compound that helps blood vessels relax, an effect that is especially noticeable in people who are not used to drinking coffee regularly. Those who drink coffee consistently gradually build up a tolerance to caffeine.
