Oh, the first sip of that morning coffee! We all know the way of waking us up and making the world a little more manageable.

Almost 75% of US adults drink coffee every single day. But what’s really happening as we rely on this daily brew?

No matter if you’re a casual drinker or a dedicated connoisseur, this comforting jolt of caffeine does more to your body than you may believe and more than just shake off sleep.

Let’s see the science behind what happens to your body when you drink coffee every day.

According to the Department of Agriculture, coffee is a natural source of potassium and magnesium. The content of antioxidants is already well known, as are other impressive health benefits. At a glance, the daily cup seems to be the biggest source of antioxidants in the American diet.

Health benefits of coffee

Depending on the way it’s served, it can come with amazing health benefits for our body.

Energy

Coffee can fix your sluggish feeling. Caffeine acts as a natural stimulant, and it wakes up your central nervous system, offering you the energy boost you need. So many of us rely on it, either to get going in the morning or to offer some power during the afternoon slump.

Caffeine has more than just a pick-me-up, moving things in a different way. Maybe you even noticed that after drinking your cup, you need to rush to the bathroom. This is because this warm liquid stimulates your gut, making things move along. A third of people are confirming that coffee gives them the urge to use the toilet, according to research published in Nutrients in 2021.

So you may be perked up, but it most likely sends you on a bathroom break.

Improves our mood

Coffee lovers are the biggest proof that their beverage is a mood booster. It turns out they are not just words. There is a science behind this, as the happy feeling is related to caffeine’s ability to enhance neurotransmitter activity.

A 2019 study that appeared in the Journal of Basic and Clinical Physiology and Pharmacology found that healthy adults observed a significant lift in their mood 30 minutes after consuming caffeine. It’s interesting that the regular one has a bigger impact on mood, while this is not happening with decaf. So, more than just being a ritual, caffeine itself puts you in a better headspace.

About the neurotransmitter activity, we talk in particular about dopamine and serotonin, which are the “feel-good” chemicals in your brain. Next time you grab your Americano, keep in mind it’s not about waking up but about feeling good too.

Reduces the risk of Alzheimer

More than just delivering a jolt of caffeine, coffee also contains a number of active polyphenols that support some aspects of our health, including the brain. Evidence published in 2021 in the International Journal of Molecular Sciences suggests that caffeine is correlated to a decreased risk of development in neurogenerative conditions such as Alzheimer’s, dementia, or Parkinson’s.

Lowers the cardiovascular disease risk

Even if it sounds surprising, by drinking coffee every day you might do a favor to your heart.

Drinking 3 to 5 cups of coffee every day may bring a 15% lower risk of cardiovascular disease, according to a study from the Journal of Agricultural and Food Chemistry. So, more than just fueling your morning, coffee can be an extra protection to your heart.

Improves the Thyroid Function

A study that took place in 2023 and appeared in Nutrition Journal talked about a possible link between caffeine intake in moderate quantities and improved thyroid function when it comes to people with metabolic disorders.

Caffeine intake of between 9.97 and 264.97 milligrams was linked to a healthy thyroid-stimulating hormone level.

Now let’s talk about the potential risks.

It’s pretty clear to see that coffee consumption is related to impressive benefits, but we should keep in mind that coffee is not the perfect drink for everybody. Let’s see the possible downsides:

A possible link with anxiety

There is a mix of experiencing anxiety and an increased amount of caffeine. A study published in Nutrients in 2020 was explicitly talking about this, as well as another one published in 2021 in Cureus that evaluated college students, showing greater caffeine intake was associated with anxiety, poor appetite, and sleep disorders.

Fracture risk

According to the Centers for Disease Control and Prevention, osteoporosis is a condition affecting around 20% of all women who turn 50. With osteoporosis, the risk of experiencing a bone fracture is high, so this can severely affect the quality of life.

Coffee is commonly associated with negative effects when it comes to bone health, and we have some data to confirm it. Based on a systematic review of meta-analyses published in Osteoporosis International, there is a dependent relationship between coffee consumption and hip fracture, so the more coffee consumed, the higher the fracture risk.

Pregnancy complications

The American College of Obstetricians and Gynecologists suggested that around 200 mg of caffeine daily is right for daily consumption while pregnant. However, there is some new evidence suggesting that even a little bit of caffeine may bring risks.

A study published in BMJ Evidence-Based Medicine in 2021 showed that caffeine intake during pregnancy is linked to an increased risk of miscarriage, low birth weight/stillbirth, or childhood acute leukemia.

High blood pressure

A daily consumption of coffee was associated with both positive and negative effects when it comes to blood pressure. A short-term intake generally causes a slight and temporary increase in blood pressure, and studies such as the one published in 2022 in Blood Pressure show that long-term consumption doesn’t necessarily lead to a higher risk of hypertension. However, individual responses to coffee may vary. Those with health conditions and a predisposition to hypertension should consult a doctor on the coffee subject.

Dependency

Another thing linked to coffee is dependency, as it’s believed the beverage acts as a stimulating drug. From coffee, tea, or whatever habit you may develop an emotional and psychological dependence on, you can experience caffeine withdrawal syndrome, resulting in headaches and other effects.

Let’s see how much coffee is considered safe to drink.

3-4 cups a day are considered moderate consumption, and for healthy individuals, it doesn’t present any significant health risk but, moreover, can come with some health benefits.

However, the key to a healthy lifestyle is related to personalized nutrition and how caffeine affects people. If you’re sensitive to coffee, keep it to 1-2 cups a day.

While consuming it has indeed a lot of health benefits, certain people should limit or avoid it. Some of these people are the ones who have a sensitive stomach, the ones prone to gastroesophageal reflux disease (GERD), because coffee can stimulate acid production.

In this category, we can include pregnant women, people with sleep disorders or anxiety, and people with iron deficiency or anemia because it can act as an inhibitor for iron absorption.

If you take medication to treat thyroid disorders, caffeine can interact with it as well, considering the 2021 review published in Pharmaceuticals.

For most people, it is safe to drink coffee every day, and it can even be beneficial. However, it’s always best to check with a health professional to see how it should fit into your personal health plan before making it a daily habit or consuming the wrong quantity.

If you plan to change your machine, we introduce you to the new Nespresso Vertuo Pop+ Coffee and Espresso Machine by De’Longhi, Mango Yellow. 

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