For healthy adults, 400 milligrams (mg) is widely regarded among medical professionals to be a safe daily value. Federal dietary guidelines equate this to roughly three to five eight-ounce cups of coffee per day.
Before we review the chemical processes that occur to those who regularly consume large quantities of coffee, below are the four nutrients that can be derived from a single serving:
- Riboflavin (vitamin B2): 11% of the Reference Daily Intake (RDI).
- Pantothenic acid (vitamin B5): 6% of the RDI.
- Manganese and potassium: 3% of the RDI.
- Magnesium and niacin (vitamin B3): 2% of the RDI.
- Similarly, a recent study published in the Experimental and Clinical Psychopharmacology journal determined that one serving of coffee drastically improves focus and mental stamina ten minutes after consumption.
The best way to optimize ideal outcomes is to use a filter when brewing your coffee.
In an exhaustive report released by the European Society of Cardiology, those who applied a filter before intake drastically decreased their likelihood of experiencing cardiac incidences, including heart attack-related deaths.
“Our study provides strong and convincing evidence of a link between coffee brewing methods, heart attacks, and longevity,” study author Professor Dag S. Thelle of the University of Gothenburg explained. “Unfiltered coffee contains substances which increase blood cholesterol. Using a filter removes these and makes heart attacks and premature death less likely.”
In addition, and as a result of the blockage ofthe neurotransmitter known as adenosine, when caffeine is absorbed in the bloodstream our brains are able to fire off a greater number of neurons–improving memory, reaction time, and even mood. Improved memory retention is even evident 24 hours after consumption.
“This study demonstrated that caffeine acutely and dose-dependently improves sustained attention among adolescents. These results were likely due to the attention-enhancing effect of caffeine, rather than withdrawal reversal, as our sample was characterized by light to moderate caffeine use,” the authors of the report wrote. “More research using caffeine can help us understand why a majority of the population, adolescents included, use caffeine on a daily basis, especially now that highly caffeinated energy drinks and caffeine alternatives (such as energy gum and chocolate) are widely available.”
Over time, the benefits are even more kaleidoscopic.
A paper recently logged in the National Library of Medicine concluded that those who regularly consume coffee boost their metabolic rate by between 3% and 11%, which in turn increases one’s potential to burn off fat by roughly 30%. For obese drinkers, this figure is closer to 10%.
“Single-dose oral administration of 100 mg caffeine increased the resting metabolic rate of both lean and postobese human volunteers by 3-4% (p less than 0.02) over 150 min and improved the defective diet-induced thermogenesis observed in the postobese subjects,” the researchers explained. “The net effect was a significant increase (p less than 0.02) in daily EE of 150 kcal in the lean volunteers and 79 kcal in the postobese subjects. Caffeine at commonly consumed doses can have a significant influence on energy balance and may promote thermogenesis in the treatment of obesity.”
Currently, The American Cancer Society provides evidence that habitual coffee consumption may yield significant risk reductions for the following cancers: prostate cancer, liver cancer, endometrial cancer, and some cancers of the mouth and throat.
“Hundreds of biologically active compounds including caffeine, flavonoids, lignans, and other polyphenols are found in roasted coffee. These and other coffee compounds have been shown to increase energy expenditure, inhibit cellular damage, regulate genes involved in DNA repair, have anti-inflammatory properties and/or inhibit metastasis, among other activities,” Susan Gapstur, PhD, and Marjorie McCullough, ScD, explained to ACS in a recent sit-down. “There is also evidence that coffee consumption is associated with lower risk of insulin resistance and type 2 diabetes, which have been linked to higher risks of colorectal, liver, breast and endometrial cancer incidence and/or mortality.”
The antioxidants found in coffee are concurrently influential in the prevention of cavities and cirrhosis of the liver.
Anti-oxidants are compounds that allow cells to better repair themselves in response to the damage done by free radicals. Overtime free radicals atrophy the collagen fibers in the skin.
As far as DNA integrity is concerned coffee is actually more beneficial than water.
Of course, every purported advantage associated with coffee is weakened by excess and sometimes ensuing analysis.
“Numerous studies have shown that coffee drinking is associated with a lower risk of dying from all causes of death. However, associations with cancer overall or with specific types of cancer are unclear,” Dr. Gapstur continued. “In 2016, an expert working group convened for the International Agency for Research on Cancer Monographs Programme reviewed the world’s body of human and laboratory research on coffee drinking and cancer risk, and they found the evidence of carcinogenicity of coffee drinking to be “unclassifiable”.
Negative outcomes of constant coffee consumption
Most physicians recommend against consuming caffeine for those who belong to the following:
- Populations with arrhythmias
- Those who often feel anxious (circumstantial or due to a pre-existing condition)
- People who have trouble sleeping
- People who are pregnant
“Too much caffeine can interfere with sleep, trigger migraines, and cause digestive problems. And if you take your coffee with cream and sugar, the added fat and calories can contribute to weight gain – which increases the risk for many types of cancer,” the ACS adds.
Eight Additional Adverse Effects linked to habitual high-caffeine intake via The Caffeine Informer:
- More than 4 cups of coffee linked to an early death. …
- Caffeine consumption may raise blood pressure. …
- Increased risk of heart attacks among young adults. …
- Caffeine linked to gout attacks. …
- Breast tissue cysts in women. …
- Caffeine could cause incontinence
- Caffeine may cause insomnia
- Caffeine can cause indigestion
In conclusion, caffeine is a psychoactive stimulant that impacts the central nervous system. As such, the benefits and liabilities associated with its usage are largely dependent on volume.