Despite lots of the Health benefits of caffeine (coffee) there are several unpleasant coffee side effects and health risks if taken more than recommended amount per day. For example Insomnia, Nervousness, Restlessness, Irritability, Stomach upset, Fast heartbeat, Muscle and tremors. We will study the recommended amount of coffee per day, coffee (caffeine) side effects, health risks and other negative effects. We will also see why you should limit your daily caffeine (coffee) intake.
Millions of people in America start most of their days with a caffeine jolt to get going. Coffee (caffeine) is a must to have drink before they could open their eyes properly, go to office, concentrate and work. If you drink fresh and high quality coffee, in small amount this is rather better for your health. Because in small amount it can improve alertness and may reduce the risk of developing Parkinson’s disease, gallstones, kidney stones and liver cirrhosis in long term.
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How much coffee should you say more than recommended?
For adults – No more than 400 mg of caffeine (coffee) a day is recommended for adults to keep safe from negative effects of coffee. Four cups of brewed coffee or two “energy shot” drinks roughly contains 400 of mg.
For Adolescents (Teenagers) – For teenagers no more than 100 mg of caffeine is recommended to stay away from coffee side effects.
For Children – Caffeine (Coffee) is not recommended for children.
Though the negative side effects of coffee (caffeine) are generally associated with higher intake of caffeine. But The small amount of caffeine per day could even add some good health benefits. However in some people who are more sensitive to caffeine, even the small amount of caffeine can prompt unwanted negative side effects of coffee. For example restlessness, fast heartbeat, irritability, nervousness and sleep problems.
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Coffee side effects may depend on the fact how your body reacts to caffeine and may vary person to person. For example, the people who drink coffee occasionally not regularly tend to be more caffeine sensitive and thus prone to the coffee side effects and health risks. Researches also show that caffeine side effects are more common in men than in women. In addition there are some other factors too determining the side effects of coffee in a person including age, body mass, medications and other health conditions.
Here are some side effects and health risks of higher caffeine (coffee) intake.
1. Coffee Side Effects – Caffeine Can Make You Feel Exhausted if Taken Too Much
Take it this way, caffeine is a drug, not a normal drink. Likewise any other drugs, if an overdose is taken, caffeine (coffee) can also have harmful effects on your body. “Batayneh” says – “At doses of more than 500 mg — about the amount in four cups of coffee — caffeine has been found to cause nervousness, irritability, insomnia, upset stomach, muscle tremors, and irregular heartbeat and slight increase blood pressure”
2. Reduced Mineral Absorption with Coffee
Minerals are vital for good health and coffee has certain bad effects on absorption of minerals. Caffeine affects your kidneys ability to retain some important minerals including magnesium, calcium, zinc and other important minerals. Caffeine also affects the absorption of iron in your stomach. So the people who are heavy coffee drinkers may have difficulties in getting enough minerals even if they take supplements or eat mineral rich foods.
3. Bad Quality Coffee can be Toxic
Always choose your coffee carefully as with a bad quality coffee, you may also be drinking a lot of impurities in it along with your favorite caffeine drink. And these impurities can make you sick feeling headache or overall a general sickness feeling. Over-ripped and ruined coffee beans could be added to the coffee to earn more profits by local vendors. And even a single ruined coffee bean could be toxic for you. So always choose a quality and trustworthy brand. Give the fresh and organic coffee more preference, if available.
4. Coffee Side Effects – Insomnia and Restlessness.
Yes, if the coffee (caffeine) is taken in more than recommended quantity which is 400 mg for adults, it may cause you being sleepless and restless. This situation can be worst even at less than 400 mg if you are more sensitive to caffeine.
5. Curb The Coffee Intake in Pregnancy
If you drink coffee while you are pregnant, it will certainly reach to your baby and your baby is yet highly sensitive to caffeine. So better you stop your coffee intake in pregnancy or at least limit your coffee intake to just one cup a day, if you are a heavy coffee drinker.
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6. Coffee Side Effects – High LDL Cholesterol Levels
Coffee beans contain two ingredients i.e. Cafestol and Kahweol which apparently increase the level of LDL cholesterol. Cafestol and Kahweol are found in some certain varieties of coffee including espresso, Turkish coffee and French press. In long term too much of caffeine (coffee) consumption has been associated with an increased risk of heart disease, high cholesterol and osteoporosis.
Filtered coffee are free from these too and are less likely to raise your LDL cholesterol levels. So you may want to choose filtered coffee if you have high LDL cholesterol level.
However, in people with normal cholesterol levels, the amount of Cafestol and Kahweol in a cup of espresso is still not harmful.
This may also be important to know that there are some studies which show that Cafestol and Kahweol may have some beneficial anti-cancer effects and these ingredients may also be good for your liver.
7. Digestion Problems with Empty Stomach Coffee Drink
If you drink coffee early morning when your stomach is empty, the caffeine stimulates Hydrochloric Acid (HCL) production. Generally the HCL should only be produced while eating your meal as it is required for digestion of your food.
If your body has to produce HCL more often in response to coffee when it was not required, it may cause difficulties in producing enough Hydrochloric Acid (HCL) with the large meal when it is more equired indeed. And this could affect the digestion process of food especially the protein digestion
Protein if not digested properly can eventually cause several other health complications. For example Irritable bowel syndrome (IBS), Bloating, Gas, Diverticulitis and even Colon Cancer. So do not drink your coffee empty stomach, to stay safe from negative side effects of coffee on your digestion system.
8. Heartburn, Another Side Effect of Coffee
Esophageal Sphincter should remain tightly closed once you have taken your meal. This small muscle helps to prevent the contents of your stomach from coming back into the esophagus and thus burning its delicate lining with hydrochloric acid.
However, Coffee is known to relax the Lower Esophageal Sphincter which can cause Acid Reflux and heartburn . So the caffeine containing energy drinks, coffee and coke may also contribute to heartburn.
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This scared me! Thanks for this detailed information, I will try to keep away from coffee now or at least limit it.