Do you ever wonder how coffee affects your health? Or perhaps you’ve thought about the phenomenon of this captivating, dark, aromatic liquid loved by so many? Coffee—a drink that wakes us up every morning, accompanies us in difficult moments, and brings a sense of rhythm and order to our day. Did you know that coffee has much more to offer than just taste, aroma, daily ritual, and a caffeine kick? Even those alone are plenty—but there’s much more. Fasten your seatbelt and get ready for a journey that will let you see coffee from a whole new perspective!
In this article, we take a closer look at the pros and cons of drinking coffee, separate facts from myths, and explore what science says about the relationship between coffee and health. At JAVA Coffee, we believe that mindful enjoyment of coffee—especially high-quality Arabica—can be part of a healthy lifestyle. We invite you to read on and discover coffee’s health benefits backed by research, along with practical tips for lovers of a classic black coffee.
Table of contents:
- Is drinking coffee healthy?
- What valuable nutrients does coffee contain?
- Caffeine – effects and safe intake
- How much coffee should you drink per day?
- Facts and myths about the negative effects of coffee
- Frequently asked questions about coffee and health
Is drinking coffee healthy?
Many people don’t usually stop to think about whether coffee affects their health—and if so, how. For most, it’s simply a pleasant daily ritual meant to stimulate and energize. But close your eyes for a moment and imagine that first morning sip of freshly brewed coffee. Can you smell the intense aroma filling the air? It’s like a magical melody that reaches your senses, makes its way to your brain, and sets everything in motion. That’s it—the day can begin. Suddenly, the world of sounds, aromas, and stimuli feels more approachable. Yes, that first cup of coffee can truly work wonders.
For many people, coffee is more than just a drink—it’s a ceremony, a ritual, a moment that marks the start of a new day or offers a pause for yourself during a hectic one. Why? Because coffee is power. It restores energy, awakens our senses after sleep, and revives us once again after a long day at work. But did you know that this magical black beverage also plays a role in your health?
This may come as a surprise to many, but coffee is not just caffeine stimulating the mind and body. Contrary to beliefs that until recently were widely accepted—suggesting coffee should be consumed sparingly—many recent studies show that coffee actually contains a wealth of nutrients and antioxidants that support the body almost like an elixir of youth. Controlled coffee consumption can bring surprisingly many health benefits. The key is moderation—most studies show benefits with moderate intake in healthy individuals, usually around 2–4 cups per day. However, if you have diagnosed conditions or take medication regularly, it’s always best to consult a healthcare professional.
Coffee and heart health
The topic of coffee and heart health often raises concerns—does caffeine strain the heart? Can coffee lead to a heart attack? Fortunately, current research offers reassuring news for coffee lovers. Moderate coffee consumption does not harm the heart in healthy individuals and may even provide benefits.
Earlier concerns focused mainly on coffee’s effect on blood pressure and heart rate. As explained above, moderate coffee intake does not cause chronic hypertension. There is also no evidence that coffee increases the risk of heart attack in healthy people. What’s more, some studies suggest that regular coffee drinkers may have a lower risk of cardiovascular disease.
How is that possible if caffeine speeds up heart rate? The answer is simple—coffee is more than just caffeine. It also contains antioxidants and polyphenols that positively affect blood vessels. These compounds improve endothelial function, reduce inflammation, and help maintain arterial flexibility.
It’s also worth mentioning coffee’s impact on cholesterol levels, which is relevant for heart health. The effect largely depends on the brewing method. Filtered coffee (drip coffee, pour-over, or AeroPress with a paper filter) has little to no effect on cholesterol levels. Unfiltered coffee—such as Turkish coffee, moka pot, or French press—may slightly increase LDL cholesterol due to compounds called cafestol and kahweol. These are trapped by paper filters but pass into the brew when no filter is used. If you drink large amounts of unfiltered coffee, cholesterol levels may rise slightly, but for most people this is not a significant concern. People with high cholesterol are generally advised to choose filtered coffee as a simple way to enjoy coffee without affecting their lipid profile.
Coffee and liver health
When it comes to the liver, coffee turns out to be a true ally. Numerous studies have shown a strong association between regular coffee consumption and a reduced risk of liver disease. This applies to both caffeinated and decaffeinated coffee, suggesting that compounds other than caffeine—such as polyphenols—play a key protective role.
People who drink 2–3 cups of coffee per day are less likely to develop chronic liver conditions, including cirrhosis and non-alcoholic fatty liver disease. Studies comparing coffee drinkers with non-drinkers found that the risk of cirrhosis was up to 40–80% lower among those who regularly consumed coffee. In addition, coffee consumption has been linked to lower levels of liver enzymes (ALT, AST), indicating a healthier, less strained liver.
Perhaps most impressive are findings related to liver cancer (HCC), one of the most dangerous cancers. Coffee drinkers show a significantly lower risk of developing this disease. Analyses indicate that drinking 2–3 cups of coffee per day may reduce the risk of liver cancer by up to 38%. This substantial difference suggests that coffee has a protective effect on liver cells, likely due to reduced inflammation, improved fat metabolism, and its influence on detoxifying enzymes.
What valuable nutrients does coffee contain?
Did you know that coffee contains over 1,000 different chemical compounds, including polyphenols with strong antioxidant properties?
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Coffee as a source of antioxidants and vitamins
Chlorogenic acid, ferulic acid, and caffeic acid are compounds that help combat free radicals, which cause oxidative stress in the body and accelerate aging processes. Oxidative stress can damage cells and tissues, contributing to the development of many chronic diseases, such as heart disease, diabetes, and certain types of cancer. Scientific studies suggest that regular coffee consumption may help reduce the risk of these conditions.
Each cup of high-quality coffee also provides valuable nutrients, including B vitamins, which play an important role in energy metabolism and nervous system function—one cup can cover several percent of daily requirements. These vitamins, including riboflavin (B2), niacin (B3), and pantothenic acid (B5), support metabolic processes and neurotransmitter synthesis, contributing to overall well-being. As a result, moderate coffee consumption may also reduce the risk of depression by positively influencing neurotransmitters in the brain. Research further indicates a protective effect of coffee against neurodegenerative diseases—people who drink coffee show a lower incidence of Parkinson’s and Alzheimer’s disease.
Coffee is also a source of minerals, including magnesium, although it should not be treated as a primary dietary source. One cup provides approximately 7–8 mg of magnesium and about 100 mg of potassium. Magnesium plays a vital role in many physiological processes, such as blood pressure regulation, muscle and nerve function, and protein synthesis. Coffee also contains potassium—an essential electrolyte for maintaining fluid balance and proper heart function. However, it’s worth remembering that excessive coffee consumption may increase the excretion of this mineral from the body.
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Coffee as a stimulant
Think of coffee as your ally in tackling endless to-do lists and daily challenges. The caffeine in coffee can help unlock your brain’s potential. It works like a refreshing cold shower—clearing mental fog, improving concentration, memory, and processing speed. Blood circulation increases, and your senses become sharper.
Caffeine stimulates the central nervous system, which enhances alertness, focus, and reaction time. Even a single cup can wake up the mind, improve concentration, and elevate mood. People who drink coffee regularly—but in moderation—often notice improvements in short-term memory and overall cognitive performance.
Coffee and a faster metabolism
Caffeine speeds up metabolism and increases fat burning shortly after coffee consumption. This is why it is commonly used in pre-workout supplements and weight-loss products. A cup of black coffee before exercise boosts energy and physical performance, helping burn slightly more calories. The result? Drinking coffee (without sugar or cream) can gently support weight management. And let’s not forget—plain black coffee contains virtually no calories.
Did you know… Studies involving hundreds of thousands of participants have shown that moderate coffee consumption may be associated with a longer lifespan. In other words, coffee lovers statistically tend to live slightly longer—another argument that your favorite cup of coffee, enjoyed in reasonable amounts, can be part of a healthy lifestyle.
It’s worth remembering that the highest concentration of beneficial compounds is found in freshly roasted, high-quality coffee. Bean quality and roasting method matter—the better the coffee, the more natural aromas and health-promoting compounds it retains. At JAVA Coffee, we ensure that our beans meet the highest standards—we focus on 100% Arabica from verified farms, roasted with care to preserve its qualities. By choosing good coffee, you not only enjoy richer flavor but also provide your body with more beneficial compounds—without unnecessary additives.
Caffeine – effects and safe intake
Caffeine is the most well-known active compound in coffee. It’s responsible for the surge of energy we feel after drinking an espresso. You can read more about how caffeine works in our article. As a reminder, caffeine effects appear quickly—within about 15–30 minutes after drinking coffee—and can last for several hours.
When it comes to safe caffeine intake, experts agree that up to around 400 mg of caffeine per day is generally safe for a healthy adult. This corresponds to approximately 4–5 cups of brewed coffee (assuming about 80–100 mg of caffeine per cup). This applies to people without health issues and those who are not particularly sensitive to caffeine. The 400 mg/day limit has been confirmed by the European Food Safety Authority (EFSA) as safe for most individuals. In practice, this means that 3–4 moderately strong coffees spread throughout the day fall within safe limits.
However, it’s important to consider all sources of caffeine—not just coffee. Caffeine is also found in tea, energy drinks, cola, cocoa, and chocolate. If you drink strong coffee and also consume energy drinks, it’s easy to exceed the recommended 400 mg. A safe single dose is about 200 mg—higher amounts at once may cause unpleasant symptoms such as hand tremors, heart palpitations, or anxiety.
Pregnant women should be particularly cautious—recommended intake is a maximum of 150–200 mg of caffeine per day (roughly 1–2 cups of coffee). Caffeine is metabolized more slowly during pregnancy and crosses the placenta, so expectant mothers should limit coffee consumption or opt for decaffeinated coffee. People with hypertension, heart arrhythmias, or severe anxiety disorders should also consult a doctor regarding caffeine intake.
Read also: How long does caffeine last? The duration of coffee and tea effects
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How much coffee should you drink per day?
Now that we know the recommended safe caffeine intake, let’s translate it into a practical number of cups. Most studies and guidelines indicate that 3–5 cups of coffee per day is an optimal amount for an adult. This range is considered moderate consumption. Of course, we’re talking about standard cups of around 150–200 ml—not oversized 400 ml mugs. Coffee strength also matters. An espresso contains about 60–80 mg of caffeine, while a large cup of drip coffee can have 120–150 mg. So five espressos is a very different dose than five large mugs of filter coffee. If you enjoy strong doppio or double lattes, even 2–3 servings may already be your daily limit.
In practice, the optimal amount depends on you. For some, two cups—one in the morning and one in the afternoon—are ideal; others may prefer three or four smaller servings throughout the day. The key is not exceeding your personal tolerance. Irritability, insomnia, rapid heartbeat, or anxiety can indicate too much coffee. In that case, reducing intake or switching to decaffeinated coffee later in the day is a good idea.
Tip… Try not to drink your entire daily caffeine dose at once. It’s better to spread coffee throughout the day—for example, one in the morning, one around midday, and possibly a third in the early afternoon. Avoid drinking coffee late in the evening to protect your sleep (most people should avoid caffeine for at least 6 hours before bedtime). If you crave coffee in the evening for taste or ritual, choose decaf—this way you keep the pleasure without the stimulation.
Read also: The best decaffeinated coffee – which one should you choose?
Facts and myths about the negative effects of drinking coffee
Over the years, many beliefs have built up around the supposed harmfulness of coffee. However, some of them are simply myths worth correcting.
Coffee flushes magnesium out of the body
This is a myth—provided we keep coffee consumption under control. It’s true that caffeine can slightly increase magnesium excretion in urine shortly after intake, but the effect is small and short-lived. In healthy people who drink up to a few cups a day, coffee does not cause magnesium deficiency. What’s more, coffee itself contains magnesium, so the overall balance is not as negative as it may seem. If you maintain a well-balanced diet and proper hydration, coffee certainly won’t deprive you of this valuable mineral.
Coffee raises blood pressure and causes hypertension
Here, the truth is only partial. The caffeine in coffee can temporarily raise blood pressure—especially in people who drink it only occasionally. However, the body adapts quickly. In regular coffee drinkers, this effect is weaker or may not occur at all. Research does not confirm that moderate coffee consumption leads to chronic hypertension [3]. In other words, in the long term, drinking 2–4 cups a day does not increase the risk of developing hypertension. Of course, people who already have high blood pressure should monitor how they feel (coffee may temporarily increase heart rate or cause palpitations), but when consumed in moderation, it is not considered a primary culprit behind elevated blood pressure.
Coffee dehydrates the body
This is another frequently repeated myth. It’s true that caffeine has a mild diuretic effect, but with normal coffee consumption, it does not lead to dehydration. First, coffee is a fluid—so the liquid in your cup counts toward your daily hydration. Second, in people who drink coffee regularly, the body adapts and the diuretic effect becomes weaker. A cup of coffee with breakfast won’t suddenly drain your body of water. Of course, it’s important to stay well hydrated throughout the day, but there’s no need to give up coffee.
Coffee is bad for the stomach and causes ulcers
Many people worry that coffee irritates the stomach or triggers heartburn. The fact is: when consumed on an empty stomach and in large amounts, coffee may worsen digestive symptoms in sensitive individuals—for example reflux or excess stomach acidity. The drink’s acidity and certain compounds can irritate the mucous lining, but a lot depends on individual sensitivity and the type of coffee. Arabica is generally gentler on the stomach than Robusta (it has less caffeine and fewer harsh bitter notes). Roasting level and brewing method also matter—darker roasts and methods like cold brew or pour-over (filter coffee) typically produce a lower-acidity brew that’s easier on the digestive system. If you have a sensitive stomach, you don’t necessarily need to quit coffee—choose high-quality, gentle Arabica beans and avoid drinking black coffee on an empty stomach. Adding milk or drinking coffee with a meal can also help.
Coffee fact… In 2016, experts associated with the World Health Organization revisited coffee in the context of cancer. After reviewing the evidence, the International Agency for Research on Cancer (IARC) removed coffee from the list of potential carcinogens [3]. What’s more, coffee was noted for a protective association—coffee drinkers showed a lower risk of liver cancer and endometrial cancer (the lining of the uterus). It was the first time in history that the IARC reversed an earlier classification of a food product. This illustrates how strong the data were pointing to a neutral—and even beneficial—effect of coffee on health.
Also check: Can choosing the highest-quality coffee also be an eco-friendly choice?!
Let’s sum it up…
Everything sounds great—but going to extremes is never a good idea. It’s worth remembering that an overly passionate love for this aromatic drink can backfire. One cup too many and your brain “overheats,” your hands start shaking, and sleep becomes impossible. Listen to your body, and don’t try to replace rest, sleep, or good nutrition with coffee—sooner or later you’ll notice that you can’t outsmart your own system.
So what’s the conclusion? Coffee is not just a drink—it’s a lifestyle, a passion, and (yes) health! Take care of yourself by reaching for a cup of aromatic coffee each day, knowing it’s not only pleasure for your senses but also an investment in your health and well-being. Enjoy coffee for the body—and enjoy it for the spirit.
The world of coffee is full of surprises, so don’t hesitate—discover its secrets day by day, step by step, cup by cup. Explore the selection of coffees available in our store—we’re sure you’ll find something for yourself. Have a question? Not sure which coffee to choose? Or maybe you’d like to join a training session and explore the world of coffee under the guidance of our coffee trainer Michał? Write to us—we’ll be happy to help.
Read also: This year we’re riding into November on bikes!
Frequently asked questions about coffee and health
Does coffee increase cholesterol?
It depends on the brewing method. Filtered coffee (brewed through a paper filter) does not have a meaningful impact on cholesterol levels. Unfiltered coffee (for example from a moka pot, Turkish-style brewing, or a French press) contains cafestol and kahweol—compounds that, in large amounts, may slightly raise “bad” LDL cholesterol. For most people, this effect is not significant, but if you have high cholesterol, it’s better to choose filtered coffee.
Does coffee help you lose weight?
Coffee itself is not a magic weight-loss solution, but it may indirectly support weight management. Caffeine boosts metabolism and increases fat burning for a short time after consumption, and it may slightly reduce appetite. That’s why black coffee (without sugar or cream) can support weight loss as an add-on to diet and exercise. Keep in mind, however, that without a calorie deficit, coffee alone won’t cause weight loss—treat it as a helper rather than the foundation of a weight-loss plan.
Does coffee cause addiction?
Coffee can lead to mild physical dependence due to its caffeine content, but it’s not comparable to addiction to nicotine or alcohol. People who drink coffee regularly may experience mild withdrawal symptoms—such as headache, fatigue, or irritability—if they suddenly stop. These symptoms usually pass within 1–2 days. Moderate coffee consumption rarely leads to strong dependence. Most people can reduce or stop coffee without major difficulty if needed. It’s worth remembering not to exceed reasonable caffeine amounts—then the risk of dependence remains very low.
Sources
- Coffee Health Benefits: Diabetes, Heart Health, Liver Cancer and More, Medical News Today, accessed: 16.03.2025.
- Coffee – The Nutrition Source, Harvard T.H. Chan School of Public Health, accessed: 16.03.2025.
- IARC: Coffee Does Not Cause Cancer, International Agency for Research on Cancer (WHO) / National Coffee Association USA, 2016, accessed: 16.03.2025.
- 9 Reasons Why (the Right Amount of) Coffee Is Good for You, Johns Hopkins Medicine, accessed: 16.03.2025.
- Antioxidant properties of caffeic acid and its derivatives, J. Kołodziejczyk-Czepas, M. Szejk, A. Pawlak, H. M. Żbikowska, ŻYWNOŚĆ. Nauka. Technologia. Jakość, 2015, 3 (100), 5–17.
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