Moderation is best
So what's the bottom line? Overall, coffee consumed in moderation is safe. After reviewing numerous studies on the effects of caffeine on human health, researchers at Health Canada recently concluded that for the average adult, a moderate intake of caffeine (400 to 450 milligrams per day, or the equivalent of three to four 8-ounce cups of brewed coffee) “is not associated with any adverse effects.”
Marcone agrees, saying, “As long as you stay within the guidelines, you're safe, and I'm confident of that based on the best science.”
Rosie Schwartz, an author and dietitian in Toronto, also concurs with this assessment. “Moderation is the best approach,” she says.
You're the best judge of your coffee capacity, but remember that your response to caffeine may change over time. “The key,” says Schwartz, “is to figure out how it's affecting you. Listen to what your body is telling you.”
If you're feeling stressed, jittery or are having trouble sleeping, Posen recommends that you gradually reduce your coffee intake as an experiment. And he suggests that you don't drink coffee after lunchtime.
Similarly, if you're planning to get pregnant or are already pregnant or breastfeeding, you should consider moderating your intake of caffeine. Health Canada recommends a maximum of 300 milligrams per day (about two to three 8-ounce cups) of brewed coffee. Although there are no definitive studies showing adverse effects, Schwartz advises pregnant women to drink even less than the two to three cups recommended by Health Canada. “It's best to err on the side of caution,” she says.
If you love coffee and want to drink several cups a day, Schwartz has some great advice: use good quality coffee, but try a blend of half-caffeinated and half-decaffeinated. And if too much coffee irritates your stomach, giving you indigestion or heartburn, try a low-acid coffee, says Schwartz.
“Coffee, in moderation, is one of life's great pleasures,” says Marcone. “You should not feel guilty when you're drinking it. When you have a cup of coffee, enjoy it.”
The caffeine content of your favourite drink
The caffeine content of coffee varies depending on how the beans are roasted, the amount of coffee used per cup and how it is brewed. For soft drinks, the caffeine content is consistent.
Espresso coffee (1.5 to 2 oz)
45 to 100 mg of caffeine
Red Bull energy drink (8.2 oz)
80 mg of caffeine
Brewed coffee (8 oz)
80 to 135 mg of caffeine
Cola beverages (12 oz)
43 to 55 mg of caffeine
Warning: Some prescription and over-the-counter medicines contain significant amounts of caffeine. Be sure to check the label or talk with your pharmacist or other primary care provider before taking them.
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