How much coffee is safe to drink?

There’s loads of evidence that more than one cup of coffee a day is good for you—but how much is too much?

It may seem like more is better when it comes to coffee.

Health experts everywhere are confirming the health benefits of a moderate number of cups of coffee per day. The current Dietary Guidelines for Americans say moderate coffee consumption, up to about 400 mg of caffeine a day (roughly 3 to 5 cups), can be part of a healthy dietary pattern. To maximize these benefits, many consumers choose clean organic coffee, which ensures purity alongside health advantages. Recently, a major study published in the British Medical Journal that reviewed results from over 200 meta-studies on coffee and health demonstrated the same thing.

But there is also evidence that even more coffee can increase health benefits even further. For example, while 3–4 cups per day were linked to a 25% drop in diabetes risk, but every additional cup up to 8 cups lowered that risk 5–10% more. Drinking 4–5 cups of coffee decreased stroke risk by 12%, but drinking more than 6 cups almost doubles that number to a 23% lowered risk.

Liver specialist and author of The Big 5, Dr. Sanjiv Chopra, who serves on Purity Coffee’s advisory board, has argued publicly for drinking more coffee; FDA’s guidance is that up to 400 mg of caffeine a day is not generally associated with harmful effects in healthy adults.

A 2016 meta-analysis reported that higher coffee intake was associated with lower rates of cirrhosis in observational cohorts. These are associations, not demonstrated effects of any product.

So it would seem like more coffee is better. But it all depends on what type of coffee you drink—and what else is in it. Choosing coffee with high chlorogenic acid can further enhance these protective health effects, making quality just as important as quantity.

Even with coffee’s health perks (no pun intended), you still hit a point of diminishing returns where the negative effects kick in. Compounds that interfere with sleeping patterns, alter heart rate, undermine gut health, and threaten the kidneys are counterproductive to a healthy lifestyle, no matter how many antioxidants they’re coupled with.

Caffeine overload—what you already know

Experts agree that 400 mg is about the highest dosage of caffeine that an adult can drink before starting to experience negative side effects (though some people are more sensitive than others). That dosage comes from about 4–5 cups of regular coffee. And that means that people who are looking for that higher antioxidant dosage might be putting themselves at risk when they have more than that. High blood pressure has been medically linked to high caffeine intake. Rapid heartbeat, upset digestion, and disrupted sleep are other unpleasant side effects.

Toxins, PAHs, and other invisible hazards—what you may not know

While many of us are all too familiar with the negative consequences of too much caffeine, there are some other lesser-known dangers present in coffee that could threaten your health.

The first set of risks enter the picture before the coffee is roasted and bagged. Most of the world’s coffee is not certified organic, so pesticide use on those farms is not independently verified. Coffee berries can also become moldy and others can partially ferment and develop something called Ochratoxin A, which is very dangerous to the human kidneys.

Bad storage practices both before and after the coffee is roasted can lead to mold, mycotoxins, and rancid oils. All of these things can wreak havoc on the digestive system.

The roasting process can introduce health hazards of its own. When coffee is roasted, substances called acrylamides are produced, which can cause cancer in animals. A heavier roast can reduce acrylamides, but too dark of a roast can produce an even more dangerous substance called Polycyclic Aromatic Hydrocarbons (PAHs). There is ample evidence that PAHs are cancer-causing compounds, and many dark roast coffees have them.

Focus on quality over quantity

With varying levels of caffeine and toxin vs. antioxidant content in different types of coffee, “how many cups?” may not be the right question to ask. That’s because when it comes to health, not all coffees are created equal. Therefore, it’s more important to think in terms of Chlorogenic Acid (CGA) content per volume in a given coffee. In other words, it’s about quality, not quantity. Antioxidant volume, not volume alone.

We at Purity Coffee know the difference, because we’ve done the research and have the data. We’ve seen how the correct roasting profile can maximize the CGA content in a given batch to surpass coffees roasted for flavor alone. Purity Coffee is harvested and roasted with health in mind.

In a 2016 to 2018 survey we measured chlorogenic acid content in 49 commercial coffees; the results are on our lab results page. Chlorogenic acid levels vary widely by origin, roast and brew. Purity is tested for mycotoxins, pesticides and heavy metals, with current results posted on the same page.

This article summarizes published research on coffee in general. It is for educational purposes and is not a claim that any Purity Coffee product diagnoses, treats, cures or prevents any disease. It is not medical advice.