Daily coffee allowance per person – how many cups can you drink every day?
Coffee is one of the most popular drinks in the world, which has Many proven beneficial properties . It reduces the risk of developing diseases from the cardiovascular, endocrine, and nervous systems, and also increases life expectancy.
However, all these positive properties are observed only when taking the recommended doses of the drink (no more than 3-4 cups per day). If this indicator is exceeded, adverse reactions may occur. There are also restrictions for certain age groups and for pregnant women.
Content
Daily rate
According to Canadian scientists, the daily caffeine intake for adult women and men is 400 mg, which approximately corresponds to 3-4 cups of an invigorating drink. With this volume, there are no adverse reactions from the central nervous and cardiovascular systems.
Scientists also note that in "risk groups" (children under the age of 16 and pregnant women), the caffeine norm should not exceed 300 mg per day, and ideally no more than 200 mg.
However, based on the results of statistical research , modern society consumes significantly more caffeine than recommended, and does not experience, in most cases, side effects.
It is important to remember that in addition to coffee, caffeine is also rich in:
- Tea;
- Energy drinks;
- Sweet soft drinks (e.g. Coca Cola);
- Chocolate;
- Medicines (Vasobral, Benalgin, etc.).
It is important to note that the dosage of caffeine is individual for each person. It depends on many factors (genetic characteristics, condition of the mucous membrane of the gastrointestinal tract, functional activity of the liver, etc.).
For example, according to American scientists , genetically determined polymorphism of the cytochrome P-450 enzyme is associated with a high risk of myocardial infarction while taking coffee.
Caffeine content in drinks
On average, ground natural coffee contains 70-140 mg of caffeine in 1 cup (41-82 mg per 100 ml).
According to scientists, in instant coffee (both freeze-dried and powdered), the amount of caffeine is 30-40% less and ranges from 30 to 90 mg per 1 cup (17.6-53 mg per 100 ml).
The concentration of caffeine depends on the type of coffee beans (for example, in Robusta it is 2 times more than in Arabica), the duration of roasting and various technological features of production.
The table shows the caffeine content in the most popular coffee drinks and other products.
| Drink | of caffeine in 1 serving | Caffeine per 100 ml of drink |
| Espresso | 59 mg (30 ml) | 196 mg |
| American | 68 mg (70 ml) | 97 mg |
| Cappuccino | 68 mg (180 ml) | 38 mg |
| Black Tea | 80-100 mg (200 ml) | 40-50 mg |
| Green Tea | 40-60 mg (200 ml) | 20-30 mg |
| Coca-Cola | 55 mg (500 ml) | 11 mg |
| Pepsi-Cola | 30 mg (500 ml) | 6 mg |
| Energy Drinks | 100-175 mg (500 ml) | 20-35 mg |
Thus, different types of coffee and coffee drinks contain different amounts of caffeine. Its content is influenced by many factors: from the variety of grains to the duration of "brewing".
Short-term overdose symptoms
When taking excessive amounts of coffee (as well as against the background of individual hypersensitivity of the body), the development of various side effects is observed. The most common ones include:
- Anxiety, increased suspiciousness.
- Irritability, negative attitude to what is happening around.
- Dizziness and photopsies (flies, dots in front of the eyes).
- Disorders from the outside of the digestive system . The group includes: heartburn, pain in the epigastric region and in the right hypochondrium.
- Feeling of palpitations and heart failure.
- Shortness of breath, feeling of lack of air.
- Soreness and discomfort in skeletal muscles (more often in the calf muscles).
Short–term symptoms are mainly associated with damage to the digestive tract (direct exposure), as well as with the cardiovascular and central nervous systems (these groups of organs are the most sensitive to caffeine).
With the development of the above-described effects, it is urgently necessary to stop using any products rich in caffeine and provide first aid (if the symptoms are pronounced significantly, it is necessary to call an emergency medical team):
- Perform the simplest gastric lavage (if less than 30 minutes have passed since consumption). To do this, drink 1-1.5 liters of water (boiled) and press two fingers on the root of the tongue, thereby causing a gag reflex.
- Take enterosorbens. Suitable: Enterosgel, Smecta or regular activated charcoal (1 tablet for every 10 kg of body weight).
- Provide plenty of water for the next 10 hours (at least 500 ml of liquid per hour).
What happens if you drink coffee every day?
Almost everything negative effects of coffee
are observed immediately after use (in case of overdose or increased individual sensitivity).
With prolonged use, addiction may develop (more and more doses are required to increase mental or physical activity working capacity ) or Caffeine addiction (withdrawal syndrome is observed with abrupt withdrawal).
However, if you drink coffee every day in moderation (according to the recommendations), only beneficial effects are noted:
- An overall increase in life expectancy. Research shows that systematic coffee consumption (from 3 cups per day) is associated with a low incidence of cardiovascular and oncological diseases and leads to a 16% reduction in mortality from any cause.
- Prevention of type II diabetes mellitus. American scientists have proved that taking just 1 cup of drink per day reduces the likelihood of this pathology by 7%.
- Hepatoprotective effect. Among other things, coffee is also good for the liver . Taking 4 cups or more per day reduces the likelihood of developing cirrhosis of the liver due to viral or alcoholic hepatitis by 84%. The effect is scientifically justified . Coffee also reduces the risk of liver cancer by 44%.
- Prevention of degenerative pathologies of the brain. Proven long ago the beneficial effects of coffee on the brain . Systematic consumption of 3-5 glasses of drink per day prevents Pick's, Parkinson's, and Alzheimer's diseases.
- Mental background improvement. Caffeine improves mood , reduces the severity of anxiety and depression . There are fewer suicides in coffee-drinking populations.
Is it possible for pregnant women?
Caffeine is able to penetrate the fetoplacental barrier and have an effect on the fetus, which can lead to the development of many disorders.
Caffeine also affects the tone and contractility of the uterus, pathologies of which can be fatal for the further course of pregnancy.
Coffee has been proven to be associated with a high risk:
- Stillbirth ( study );
- Miscarriages of pregnancy ( study );
- Premature birth ( research );
- Intrauterine fetal hypoxia ( research );
- Fetal growth retardation ( study );
Scientists recommend that you completely stop drinking coffee during pregnancy and breastfeeding (caffeine also penetrates into breast milk), and if it is impossible, limit its intake to 1-2 cups (100-200 mg of pure caffeine) per day.
Conclusion
Thus, if the recommendations are followed (maximum 4 cups per day), coffee is a completely safe drink in most cases. It should be limited to pregnant women and persons under the age of 18 in order to protect themselves as much as possible.
In case of overdose, as well as against the background of individual hypersensitivity of the body, adverse reactions may develop. With prolonged use, in most cases, only positive effects are observed: a decrease in the incidence of the most common diseases and an increase in life expectancy in general.
