Is Coffee Good or Bad for You? The Links Between Caffeine and Health
To avid coffee drinkers, there is nothing like holding a warm cup o’Joe in the morning to fuel your day. With coffee being one of the most enjoyed beverages around the world, many people can’t imagine going a day without it. Many health experts and enthusiasts have gone back and forth with opinions on coffee and caffeine for overall health and longevity, adding to the growing research around the topic.
So, let’s dive in with 5 research-backed answers to common questions and myths around the main question: “Is drinking coffee good for you?”
1.) How much is the “right” amount of caffeine?
Caffeine can affect us all differently and caffeine tolerance varies from person to person. According to the American Medical Association, about 85% of adults consume about 135 (equivalent to 12 ounces of coffee) milligrams of caffeine daily, generally by drinking coffee.
The Food and Drug Administration considers 400 milligrams of caffeine safe for daily consumption, and many researchers agree that more than four cups of coffee (around 540 milligrams) can create shakiness, anxiety, accelerated heartrate, and other negative health effects.
Have you ever thought about drinking your coffee differently? Medical professionals advise coffee consumers to drink coffee slower and more frequently to avoid negative side effects of caffeine and boost optimal brain performance. Dr. Shannon Kilgore, a neurologist, recommends 20 milligrams at a time as opposed to drinking a full coffee mug. This would help stimulate the brain and body without causing certain hormones in the nervous system to become too excited.
2.) What are the positive health effects of coffee?
Beyond caffeine’s unsung hero qualities, coffee can especially have positive effects on overall health. Some of the positive health benefits include:
May help process glucose better (link to blood sugar balance)
Experts have seen a decreased risk of type 2 diabetes from people who drink both caffeinated and decaffeinated coffee.
May help reduce the risk of chronic cognitive diseases like Parkinson’s and Alzheimer’s disease
Reduced chances of cancers like colon cancer
Coffee has the potential to decrease inflammation, leading to a decreased risk of developing cancers and limit the damage that occurs with natural aging.
Coffee is filled with antioxidants
The type of coffee you choose to sip on does matter! I choose to drink Mákor Coffee because it’s organic, antioxidant-rich, anti-inflammatory, and contains superfood ingredients such as cacao, turmeric, ceylon cinnamon, ginger, chaga mushroom, and cayenne.
3.) What are the negative health effects of coffee?
The effects of coffee are person-dependent and some individuals may not tolerate coffee or caffeine well. For those considerably affected by caffeine and those that drink more than the recommended maximum of 400 milligrams can create negative health effects:
Impacted sleep
Caffeine has a half-life of about five hours. Meaning, it takes about five hours for 50% of the caffeine you originally consumed to be cleared from your system. Therefore, if you drink coffee too late in the afternoon, it may create impaired sleep.
Anxiety
Researchers have found links between caffeine overuse and anxiety.
Caffeine stimulates feelings of alertness by blocking a neurochemical called adenosine. Adenosine plays a role in the sleep-wake cycle by promoting relaxation and sleepiness.
High blood pressure
Caffeine may cause an increase in blood pressure for some individuals, but researchers are unsure why this happens. Some speculate that caffeine may block a hormone that keeps the arteries widened while others believe caffeine causes more adrenaline and therefore increases blood pressure. Because of this, individuals that struggle with high blood pressure may benefit from switching to decaffeinated coffee.
Dehydration and headaches
Caffeine can cause dehydration and lead to headaches.
4.) Does caffeine help mental health?
Caffeine may help with mental health symptoms and feelings of depression by stimulating dopamine. Dopamine is a chemical in the brain that plays a role in pleasure motivation and learning. Increasing dopamine could mean an increase in motivation and drive, improving mood and memory, and overall feelings of engagement with the world.
5.) Does caffeine boost metabolism and lead to weight loss?
There is conflicting evidence from studies on the effects of weight loss and caffeine. Many researchers and published research agree that it depends on the person and their ability to break down caffeine.
The authors of a 2021 study review, “The Anti-Obesity and Health-Promoting Effects of Tea and Coffee,” concluded that coffee can reduce fat stores in the body. Another study review, “The Effects of Caffeine Intake on Weight Loss: A Systematic Review…” published in 2019 concluded that caffeine can promote weight loss, decrease BMI (body mass index), and promote fat reduction.
Newly Published Research Between Coffee, Caffeine, and Health
Differential Impact of Coffee Quantity and Sweetening on Body Composition Parameters and Inflammation
The authors of this observational study published in 2025 investigated the effects of coffee consumption on body composition and inflammation as well as the possible impacts of adding sugar and frequency of caffeine consumption. Results showed that moderate coffee consumers had lower body mass index, waist girth, higher skeletal muscle mass, and favorable inflammatory profiles when drinking unsweetened coffee.
New Research: Coffee May Lower Frailty Risk in Older Adults
Published in the European Journal of Nutrition, this 2025 study analyzed the relationship between coffee consumption and the underlying components of frailty. The study concluded that habitual coffee consumption was associated with lower odds of frailty. The researchers attributed the lower odds of frailty with the role of antioxidants in coffee that help reduce inflammation, sarcopenia, and prevention of muscle damage.
Ready to learn more ways to optimize your routine and jumpstart your health?
Tap below to learn more!