The effect of caffeine on the human body has been a subject of much study and debate. Evidence suggests that coffee can be detrimental to heart health, making coffee drinkers feel the need to abandon their favourite habit. In this article Sophie Hoetzel reassures coffee drinkers that they should worry not, as she dives into the evidence in support of the health benefits associated with coffee consumption.
It’s 4pm, I have been studying all day, and I am really craving a third cup of coffee. You probably shouldn’t, you might say. Surely that can’t be good for her heart, you might think. I used to, too, but my opinion has now changed.
Many of us have probably been told before that caffeine consumption can be harmful to the heart and should be avoided. However, contrary to this common belief, several studies now show that moderate consumption of caffeinated and non-caffeinated coffee and tea (around 2-4 cups a day) could actually be beneficial for the heart.
One big study, the UK Biobank study, was published this summer. It followed almost half a million UK adult participants for over 12 and a half years, examining links between lifestyle and long-term health. One aspect of the study investigated the relationships between daily coffee consumption and the rate of new cases of heart diseases and arrhythmia over the twelve years. Participants filled out a survey and gave information on their coffee and tea intake, body mass index and smoking and alcohol status. It was found that those who drank 2-3 cups of coffee a day had a lower risk of developing heart diseases compared to those who did not drink coffee. On top of that, they found that moderate coffee consumption was linked to a longer lifespan. That’s great news for coffee lovers.
Are you cutting out, sensitive to or just not liking caffeine, but still enjoy the flavour of coffee? Worry not! This applies to you too. The study also examined decaffeinated coffee consumption. The results showed that participants that drank moderate amounts of decaf coffee did not seem to be protected against arrhythmia, but were still less likely to develop heart disease than non-drinkers. This suggests that, apart from caffeine, other compounds in coffee are also likely to improve heart health. More research needs to be conducted, as researchers are not in agreement about which coffee compound it is exactly, as there are hundreds of compounds which might be beneficial.
Additional evidence in favour of the health benefits of coffee is provided by Voskoboinik et al. (2018), who claimed that consuming 3 cups of caffeinated coffee daily is safe and protective against arrhythmia, whilst Van Dam, Hu and Willett (2020) even recommended drinking 3-5 cups daily. Their findings on the health benefits of decaffeinated coffee consumption was in line with the Biobank study’s results, too.
You might wonder how much caffeine is too much? There is no clear answer. The UK Biobank study considered up to 7 cups of coffee a week a moderate intake, and Van Dam, Hu and Willett (2020) found 4-5 cups daily to be safe for adults. Generally, some people experience adverse symptoms like agitation, restlessness or anxiety earlier than others. A very high consumption, roughly 11-12 cups, can be toxic and lead to tachycardia, arrhythmia, and seizures, according to research. Everybody is different, so be mindful when consuming caffeine and listen to your body. It is also worth bearing in mind what you add to your coffee, since syrups (sugar) or whipped cream (saturated fats and sugar) can make it more unhealthy.
It is important to remember that this research is fairly new and studies on coffee consumption are often using self-reported data (like questionnaires) which is not the most reliable data. It is also important to recognise other lifestyle factors that can affect health and further research is required to establish a direct link between coffee consumption and health benefits.
So, although many people might still be concerned that coffee is bad for your heart, growing evidence suggests that frequently drinking coffee could be good for your heart health and prolong your lifespan. But be wary of how it makes your body feel and what you have with your coffee to avoid counterbalancing such health benefits.
Having said that, if you ever contemplate getting your third or fourth cup of coffee to help you get through an all-nighter, I would say go for it.
Author : Sophie Hoetzel (she/her) is a Science Communication and Public Engagement Masters student at the University of Edinburgh
Main Sources:
https://academic.oup.com/eurjpc/advance-article/doi/10.1093/eurjpc/zwac189/6704995
https://www.hsph.harvard.edu/nutritionsource/food-features/coffee/
Source: Van Dam, R. M., Hu, F. B. and Willett, W. C. (2020) ‘Coffee, Caffeine, and Health’ N Engl J Med, 383, pp. 369-378. Doi: 10.1056/NEJMra1816604
Voskoboinik, A., Kalman, J. M. and Kistler, P. M. (2018) ‘Caffeine and Arrhythmias: Time to Grind the Data.’ JACC. Clinical electrophysiology, 4(4), pp. 425–432. Doi: https://doi.org/10.1016/j.jacep.2018.01.012
Center for Food Safety and Applied Nutrition (2018) Highly concentrated caffeine in dietary supplements: guidance for industry. Available at: https://www.fda .gov/downloads/Food/GuidanceRegulation/ GuidanceDocumentsRegulatory Information/UCM604319.pdf
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