The Scoop on Coffee

There’s nothing like that first steaming cup of coffee in the morning.

As comedian Jerry Seinfeld once joked, “We want to do a lot of stuff; we’re not in great shape. We didn’t get a good night’s sleep. We’re a little depressed. Coffee solves all these problems in one delightful little cup.”

Or maybe tea is more your thing. Or an icy Diet Coke. Whatever your wake-me-up drink of choice is, you are far from alone in enjoying—or even feeling dependent—on your morning ritual and the kick of caffeine. But is caffeine good or bad for us?

How much is too much?

Up to 400 milligrams (mg) of caffeine a day appears to be safe for most healthy adults, according to the FDA. That’s roughly the amount of caffeine in:

• four cups of brewed coffee or tea
• 10 cans of cola
• two “energy shot” drinks, although the actual caffeine content in beverages varies widely, especially among energy drinks.

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, according to the Mayo Clinic.

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.

Remember, too, that individual response to coffee or caffeine can vary widely. Low to moderate doses of caffeine (50–300 mg) may cause increased alertness, energy, and ability to concentrate, while higher doses may have negative effects such as anxiety, restlessness, insomnia, and increased heart rate.

The Case for Coffee

Good news for java junkies: Coffee contains antioxidants and other active substances that may reduce internal inflammation and protect against disease, according to nutrition experts from Johns Hopkins University School of Medicine.

In fact, consumption of 3 to 5 standard cups of coffee daily has been consistently associated with a reduced risk of several chronic diseases, including cancer, type 2 diabetes, heart disease and stroke, depression, and even neurodegenerative disorders like Parkinson’s and Alzheimer’s diseases.

Tea, Too

Unlike coffee, with its morning-buzz connotations, tea has a relaxing, serene vibe. But don’t be fooled—people all over the world enjoy tea and the caffeine it delivers. Like coffee, tea is plant-based, which is why scientists theorize it may offer a variety of health benefits. Studies have shown that teas may boost your immune system, fight off inflammation, and even offer protections against cancer and heart disease.

Most varieties of teas—white, green, matcha, and oolong—contain some caffeine. Most herbal teas do not, but if you are trying to avoid caffeine, check the label.

Energy Drinks

Dozens of energy drink brands brag about ingredients guaranteed to help you perform mental and physical feats—or at least get you through the morning—but most offer consumers a jolt from high amounts of caffeine and sugar.

Added ingredients like green tea extract, B vitamins or ginseng, might sound healthy, but unlike natural plant-based teas and coffees, energy drinks are not likely to provide a health benefit and may even be harmful. Read labels carefully so you understand what you are consuming.

Need to Cut Back?

The FDA suggests you may want to cut back on caffeine if you’re drinking more than four cups of caffeinated coffee a day (or the equivalent), or experience side effects such as headaches, insomnia, nervousness, fast heartbeat or muscle tremors. * If you have difficulty controlling your blood pressure, you also may want to moderate your coffee intake.

Going cold turkey, however, can make you feel miserable. Try cutting back over a few days, by drinking smaller cups of coffee or tea, or one fewer soda, each day. If you typically have an afternoon caffeine drink, try to eliminate that habit, or substitute one of your daily cups of coffee or tea with decaf. Keep in mind that even decaf beverages contain small amounts of caffeine, so if you are sensitive to caffeine, you might still feel the effect.