Is coffee good or bad for you?

For many of us, getting through life without a coffee can be tough. In fact, more than one in 4 people admit they can’t get through the day without it.¹

But can you have too much of a good thing? Let’s look at both sides of the coffee debate.

Australians love their coffee, with 75% of people drinking at least one cup a day.¹ But despite its popularity, the beverage has received both good and bad press over the years.

So, where does the science land? Is coffee good or bad for you?

“For adults consuming moderate amounts of coffee, there is little evidence of health risks and some evidence of health benefits,” says Bupa Dietitian Rosalyn D'Angelo.

In fact, coffee’s health benefits range from the immediate to the long term.

Thanks to its caffeine, which increases levels of the feel-good hormone dopamine, that morning coffee can improve your mood and reaction times, and help you feel more alert and attentive.

As for coffee’s longer-term health benefits, we have the polyphenols (plant compounds) and their anti-inflammatory, antioxidant power to thank. You’ll find these in decaf too, so if caffeine isn’t your thing, you’re not missing out.

And the benefits don’t stop there. Moderate coffee drinking can potentially:

• lower your risk of type 2 diabetes
• reduce your risk of certain cancers
• be beneficial for liver disease.²

What’s more, research suggests that coffee’s brain-boosting power may improve certain symptoms of Parkinson’s disease and lower the risk of Alzheimer’s disease³ and might even lower the risk of depression among women⁴.

While it can increase your heart rate, coffee has actually been found to have a neutral effect on heart health,⁵ and may even be associated with improved heart health and reduced risk of cardiovascular disease.

Coffee is also good for exercising, as caffeine can enhance endurance and performance, reducing the perception of effort so that physical activity feels easier.⁶ And while many people worry that caffeine will lead to dehydration, this is largely a myth.⁷

While coffee has many perks, as always it can be too much of a good thing.

Consuming too much coffee in a day may lead to unwanted symptoms, such as:

• feeling irritable or anxious
• dizziness
• headaches.

Too much coffee can also cause your heart rate to increase, and you might find yourself running to the toilet more frequently with diarrhoea or increased urination, both of which can impact your health.

While caffeine toxicity is a more common effect in caffeinated energy drinks, consuming too much caffeine can cause serious health problems. These include:

• dehydration
• raised body temperature
• rapid heart rhythms
• tremors
• agitation.⁸

Immediately consult a medical professional if you experience any of these symptoms.

Finally, because caffeine is a stimulant drug that affects the brain and nervous system, you can build up a tolerance to it. Meaning, over time you may need more of it to derive the same effect.

If you’re looking to cut back on the cup, or quit coffee altogether, you may experience withdrawal symptoms like headaches, sweating, anxiety and muscle pain.

“Interestingly, some people are more sensitive to caffeine than others, and we think it might be an inherited trait,” D’Angelo adds.

Weaning yourself off slowly can help reduce these symptoms.

It’s recommended that you have no more than 4 cups of coffee a day, which will provide you with around 400mg of caffeine.⁹

When it comes to getting shut-eye, caffeine prevents the action of certain chemicals in the brain that promote sleep, with its effects lasting anywhere from 3 to 7 hours (depending on your sensitivity). Therefore, the Sleep Health Foundation of Australia recommends avoiding caffeine, such as coffee, for at least 3 hours before bedtime.¹⁰

For pregnant women, children, people with high blood pressure and older people, the rules are a little different, as they may be more vulnerable to the negative effects of caffeine. Always check with your medical professional before adding caffeine to your diet.