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How much coffee can we drink a day? American studies: Up to 3-5 cups. Espresso, mocha and filtered coffee are not the same thing

2026-09-04 21:57:41Lifestyle SHKRUAR NGA REDAKSIA VOX

How much coffee can we drink a day? American studies: Up to 3-5 cups. Espresso,

The American Heart Association has an assessment of coffee and caffeine. “Moderate consumption is associated with some beneficial effects, but the amount, method of preparation, and individual sensitivity matter.” Be careful with energy drinks: “Coffee and caffeine are not the same thing.”

There are those who can't imagine breakfast without coffee, others who drink it after lunch, while some accompany it with another in the middle of the afternoon. For many people, coffee has become a daily ritual, a moment of relaxation and one of the hardest habits to break.

But how much coffee can we drink without overdoing it? And is coffee actually good or bad for health?

A new scientific paper from the American Heart Association (AHA) has analyzed the latest data on caffeine and cardiovascular health. The main conclusion is reassuring for coffee lovers: for most healthy adults, up to 400 milligrams of caffeine per day is generally considered safe. This amount corresponds to about 3–5 regular cups of coffee.

But there is an important clarification: 3–5 cups does not necessarily mean 3–5 espressos.

The amount of caffeine varies depending on the type of coffee, the amount used, and the method of preparation. Therefore, rather than counting cups, we should consider the total amount of caffeine we consume during the day. And it is not only found in coffee, but also in tea, chocolate, some carbonated drinks, and energy drinks.

Coffee and caffeine are not the same thing

One of the interesting conclusions of the analysis is that we should not equate coffee with caffeine.

Coffee is a complex beverage that contains many other substances besides caffeine. This may explain why some of the beneficial effects observed in studies have also been seen in people who drink decaffeinated coffee.

Several studies have found links between moderate coffee consumption and a lower risk of several health problems, including cardiovascular disease and type 2 diabetes. But the researchers make an important clarification: these are mainly associations observed in studies and do not mean that coffee is a "cure" that prevents disease.

So, there's no reason for anyone to start drinking coffee just for the potential health benefits.

How many cups seem to be most suitable?

Data analyzed by the American Heart Association shows that moderate coffee consumption is associated with a lower risk of some heart diseases and stroke.

In some studies, the most beneficial levels have been seen in people who drink about 2–4 cups per day. For coronary heart disease and stroke, moderate consumption has been associated with better outcomes, while for heart failure the benefits seem to occur at low to moderate amounts. Above about four cups per day, the situation becomes less clear and there may be an increased risk of heart failure.

In other words, more does not necessarily mean better.

This is also why researchers talk about "moderate" consumption, and not about a large amount of coffee.

Espresso, mocha and filter coffee are not the same

It's not just the quantity that matters. The way the coffee is prepared also matters.

Raw, filtered coffee contains several substances, such as cafestol, that can increase LDL cholesterol, known as "bad cholesterol."

These substances are found in greater amounts in coffees that do not pass through a paper filter. This includes some traditional brewing methods, while espresso and mocha also contain smaller amounts. The paper filter, on the other hand, manages to remove a significant portion of them.

This doesn't mean we should give up espresso or mocha. But it does show that "a coffee" is not always the same drink from a nutritional point of view.

The amount of caffeine, concentration, and composition of coffee vary, depending on the method of preparation.

Beware of coffee that tastes more like dessert

Another detail that is often forgotten is that the coffee analyzed in studies is not necessarily the same drink that can be found on some modern menus.

A simple espresso is not the same as a large drink with sugar, caramel syrup, whipped cream or cream.

Large amounts of sugar and caloric ingredients can significantly alter the nutritional profile of a beverage. For this reason, when we talk about the potential benefits of coffee, we can't automatically transfer them to beverages loaded with sugar and added calories.

When is it time to stop?

Not everyone reacts the same to caffeine.

For some people, an afternoon coffee doesn't cause any problems. For others, even a cup a few hours before bed can be enough to disrupt sleep.

Caffeine can cause temporary increases in blood pressure and heart rate, as well as palpitations, nervousness, or sleep problems. Sensitivity to it varies from person to person, partly due to the way the body metabolizes it.

Therefore, if coffee causes insomnia, rapid heartbeat, or other discomforts, the number of "allowed" cups is no longer the main point. In these cases, it is necessary to see how the body specifically reacts.

What about energy drinks?

Here the researchers make an important distinction.

Data on habitual coffee consumption cannot be used to say that energy drinks with high doses of caffeine are equally safe.

On the contrary, high doses of caffeine, especially those found in some energy drinks and concentrated products, have been linked to adverse cardiovascular effects, including heart rhythm disorders.

So, a cup of coffee and an energy drink with a high concentration of caffeine should not be treated as the same thing.

In conclusion, how much coffee can we drink?

The message of the studies is not that coffee is "healthy" in any quantity, but that for most adults, moderate consumption does not appear to pose a particular risk to the heart.

In general, up to 400 mg of caffeine per day is considered a safe limit for most adults, which depending on the type of coffee can translate to approximately 3–5 cups.

But there is no magic number that applies to everyone.

Coffee is not a drug, and there's no reason to start drinking it if you don't like it. But if you consume it, tolerate it well, and don't overdo it, there's no reason to see it as a habit that needs to be eliminated.

In the end, as with many things in nutrition, the simplest rule remains the most valuable:

Coffee? Yes, but in moderation!/ Corriere della Sera


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