It is thought collectively we drink almost 100 million cups of coffee a day in the UK – but like any food or drink there is a limit to how much we should have.
Coffee enthusiasts have been cautioned that overindulging in their preferred beverage could lead to some unpleasant side effects. Many of us depend on a morning cuppa to kick-start the day, feeling invigorated and rejuvenated.
Research has also indicated that coffee is rich in antioxidants and may help ward off serious health issues like diabetes and heart disease. However, as with any food or drink, there can be too much of a good thing.
Spanish news outlet ABC delved into the question of what happens when you consume excessive amounts of coffee. It clarified that caffeine, the primary active ingredient in coffee, operates by blocking our adenosine receptors, maintaining the body in a heightened state of alertness.
Adenosine is a naturally occurring chemical found in human cells, responsible for supporting brain function, dilating blood vessels, and regulating body temperature. Importantly, it also functions as a natural sleep regulator.
ABC reported: “As the day progresses, its levels increase in the brain, inducing a feeling of tiredness and preparing the body for sleep. At night, these levels decrease, helping to reset wakefulness cycles. Coffee precisely helps us reverse its work.”
Therefore, it’s clear that one potential side effect of consuming large amounts of coffee is insomnia, due to its caffeine content. However, it has also been associated with problems such as anxiety, irritability, nausea, headaches, and even heart palpitations.
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Explaining the adverse effects of overindulging in caffeine, especially for those with sensitivities, ABC remarked: “Caffeine accumulation can also interfere with deep sleep, essential for physical and mental recovery. In extreme cases, such as consuming very high doses from energy drinks or supplements, more severe effects have been documented, such as cardiac arrhythmias and seizures.”
So what’s the golden rule for coffee lovers? The European Food Safety Authority (EFSA) has set a guideline that healthy adults should limit their caffeine consumption to no more than 400 mg a day, which is about four average cups of coffee.
Yet, it’s worth mentioning that this limit can differ due to the variable caffeine content found in different types of coffee beans, each with diverse preparation methods and serving sizes. Understanding your tolerance is vital, since genetic factors can influence how quickly caffeine is metabolised in the body.
For expectant mothers, a cautious approach is advised by the NHS, recommending no more than 200mg of caffeine (two cups of coffee) per day to mitigate risks such as reduced birth weight or developmental issues during pregnancy.
