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  • Richard Burner

How Much Coffee is Too Much

Updated: Feb 27


I can't imagine starting my day without coffee. A warm cup makes getting up early on weekdays a little easier and lazy weekend mornings a little more enjoyable. There are lots of mixed messages about coffee out there though, and coffee is something I regularly get asked about: Is it good? Is it bad? How much is too much?

The good news is a cup of coffee — or even three cups — is typically fine for most people, possibly even beneficial. But it's important to know when you might be close to crossing the line to unhealthy coffee-drinking. Keep reading because I'm breaking down exactly what you need to know about coffee.

A University of South Australia study suggests a couple of cups to start your day probably won't hurt -- and may even be good for you. But drinking six or more cups of coffee a day can increase your risk of heart disease by up to 22%, the researchers found.

About one in four deaths in the United States is due to heart disease, according to the U.S. Centers for Disease Control and Prevention. Heart disease is the leading cause of death worldwide.

That's why Elina Hypponen and Ang Zhou of the Australian Center for Precision Health in Adelaide set out to discover the point when too much caffeine causes high blood pressure, a key heart disease risk factor. The tipping point: Six 8-ounce cups -- each containing 75 milligrams (mg) of caffeine.

"Knowing the limits of what's good for you and what's not is imperative," Hypponen said in a university news release. "Overindulge and your health will pay for it," she added.

For the study, the researchers used a U.K. database of more than 300,000 adults, aged 37 to 73, to explore how the caffeine-metabolizing gene (CYP1A2) affected people's ability to process caffeine and their risk for heart disease.

The investigators found that carriers of a gene variation were able to metabolize caffeine four times faster than others. But Hypponen said that doesn't mean they can safely drink more coffee.

How much is too much?

Up to 400 milligrams (mg) of caffeine a day appears to be safe for most healthy adults. That's roughly the amount of caffeine in four cups of brewed coffee, 10 cans of cola or two "energy shot" drinks. Keep in mind that the actual caffeine content in beverages varies widely, especially among energy drinks.

Caffeine in powder or liquid form can provide toxic levels of caffeine, the U.S. Food and Drug Administration has cautioned. Just one teaspoon of powdered caffeine is equivalent to about 28 cups of coffee. Such high levels of caffeine can cause serious health problems and possibly death.

Although caffeine use may be safe for adults, it's not a good idea for children. Adolescents and young adults need to be cautioned about excessive caffeine intake and mixing caffeine with alcohol and other drugs.

Women who are pregnant or who are trying to become pregnant and those who are breast-feeding should talk with their doctors about limiting caffeine use to less than 200 mg daily.

Even among adults, heavy caffeine use can cause unpleasant side effects. And caffeine may not be a good choice for people who are highly sensitive to its effects or who take certain medications.

Read on to see if you may need to curb your caffeine routine.


You drink more than 4 cups of coffee a day

You may want to cut back if you're drinking more than 4 cups of caffeinated coffee a day (or the equivalent) and you have side effects such as:

  • Headache

  • Insomnia

  • Nervousness

  • Irritability

  • Frequent urination or inability to control urination

  • Fast heartbeat

  • Muscle tremors

Even a little makes you jittery

Some people are more sensitive to caffeine than are others. If you're susceptible to the effects of caffeine, even small amounts may prompt unwanted effects, such as restlessness and sleep problems.

How you react to caffeine may be determined in part by how much caffeine you're used to drinking. People who don't regularly drink caffeine tend to be more sensitive to its effects.

You're not getting enough sleep

Caffeine, even in the afternoon, can interfere with your sleep. Even small amounts of sleep loss can add up and disturb your daytime alertness and performance.

Using caffeine to mask sleep deprivation can create an unwelcome cycle. For example, you may drink caffeinated beverages because you have trouble staying awake during the day. But the caffeine keeps you from falling asleep at night, shortening the length of time you sleep.

You're taking medications or supplements

Some medications and herbal supplements may interact with caffeine. Examples include:

  • Ephedrine. Mixing caffeine with this medication — which is used in decongestants — might increase your risk of high blood pressure, heart attack, stroke or seizure.

  • Theophylline. This medication, used to open up bronchial airways, tends to have some caffeine-like effects. So taking it with caffeine might increase the adverse effects of caffeine, such as nausea and heart palpitations.

  • Echinacea. This herbal supplement, which is sometimes used to prevent colds or other infections, may increase the concentration of caffeine in your blood and may increase caffeine's unpleasant effects.

Talk to your doctor or pharmacist about whether caffeine might affect your medications.

Curbing your caffeine habit

Whether it's for one of the reasons above or because you want to trim your spending on coffee drinks, cutting back on caffeine can be challenging. An abrupt decrease in caffeine may cause withdrawal symptoms, such as headaches, fatigue, irritability and difficulty focusing on tasks. Fortunately, these symptoms are usually mild and get better after a few days.

To change your caffeine habit, try these tips:

  • Keep tabs. Start paying attention to how much caffeine you're getting from foods and beverages, including energy drinks. Read labels carefully. But remember that your estimate may be a little low because some foods or drinks that contain caffeine don't list it.

  • Cut back gradually. For example, drink one fewer can of soda or drink a smaller cup of coffee each day. Or avoid drinking caffeinated beverages late in the day. This will help your body get used to the lower levels of caffeine and lessen potential withdrawal effects.

  • Go decaf. Most decaffeinated beverages look and taste much the same as their caffeinated counterparts.

  • Shorten the brew time or go herbal. When making tea, brew it for less time. This cuts down on its caffeine content. Or choose herbal teas that don't have caffeine.

  • Check the bottle. Some over-the-counter pain relievers contain caffeine. Look for caffeine-free pain relievers instead.

The bottom line

If you're like most adults, caffeine is a part of your daily routine. Coffee rarely poses a healthy risk - however there is a line of what is too much. We Recommend a 4 cup soft limit, and to absolutely stay below 6 cups.


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