5 min readThe American Heart Association just released a scientific statement on caffeine.The statement outlines how much caffeine most people can safely have for their heart health.The statement also notes that not all sources of caffeine are equal.
Caffeine is the most popular stimulant in the world, but recommendations on how much of it you can safely consume haven’t been updated in nearly a decade. Now, the American Heart Association (AHA) has a new scientific statement on how much caffeine you can have in a day—and it’s more than most people realize.
The scientific statement, published in the journal Circulation, suggests that most people can have up to 400 milligrams of caffeine a day, which translates to more than a few cups of caffeinated coffee.
The statement notes that having caffeinated coffee without added sugars, flavors, or cream is also linked to a lower risk of developing type 2 diabetes, heart disease, stroke, heart failure, and some irregular heart rhythms.
“Caffeine is likely the most commonly consumed drug in the world and it appears to have several effects pertinent to the health of the heart,” says Gregory M. Marcus, M.D., chair of the AHA’s scientific statement writing group and professor of medicine at the University of California, San Francisco. “The good news is that people who enjoy and tolerate well their caffeinated coffee or tea can continue to do so without fear that it is worsening their long-term health.”
Here’s what 400 milligrams of caffeine looks like, plus what doctors want people to take away from this.
Meet the experts: Laurence Conway, M.D., director of cardiology at MelroseWakefield Hospital; Laxmi Mehta, M.D., a cardiologist at The Ohio State University Wexner Medical Center; Navjot Kaur Sobti, M.D., interventional cardiologist and women’s heart health expert at Northwell’s Northern Westchester Hospital; Gregory M. Marcus, M.D., chair of the AHA’s scientific statement writing group and professor of medicine at the University of California, San Francisco
How many cups of coffee is 400 milligrams of caffeine?
The amount of caffeine in a cup of coffee can vary, depending on how strongly it’s brewed. However, the AHA says that 400 milligrams of caffeine usually translates to about three to five 8-ounce cups of black caffeinated coffee.
If you’re more of a tea drinker, the 400 milligram ceiling means you can have about 11 cups of green tea and 5.5 cups of black tea a day.
While you can find caffeine in other products, the AHA warns against getting the stimulant from energy drinks, bars, gels, and caffeine-based supplements. These tend to contain added ingredients that may change how caffeine is absorbed and accelerate its effects on the body, which can raise blood pressure, per the AHA.
Navjot Kaur Sobti, M.D., interventional cardiologist and women’s heart health expert at Northwell’s Northern Westchester Hospital, also notes that caffeine can “hide” in energy drinks, chocolate, pre-workout supplements, and even some over-the-counter medications, making it important to read labels.
Is caffeine good for you?
Too much caffeine can be bad for you, which is likely why the stimulant has gotten a bad rap, according to Laurence Conway, M.D., director of cardiology at MelroseWakefield Hospital. But some caffeine may be beneficial for your health.
“Caffeine has been part of American and European diets for hundreds of years, and there has long been concern that it could be harmful, particularly because people associate it with jitteriness and other symptoms,” Dr. Conway says.
To the contrary, Dr. Conway points out that research “has actually never found caffeine to be bad for health.” Instead, he says, it’s “quite the opposite: Up to five cups of coffee a day is not only safe but is associated with good health, good cardiovascular health, and potentially even longer life.”
Still, while the overall picture is positive, coffee has been linked to elevated “bad” cholesterol. The AHA’s scientific statement includes this caveat, including the findings in its summary of caffeine’s effect on several areas of heart health:
Blood pressure: In people with typical blood pressure, drinking one to three cups of coffee a day comes with a higher risk of developing high blood pressure. But drinking more than three cups of coffee a day is linked with a lower risk of high blood pressure. Type 2 diabetes: Drinking black, caffeinated coffee regularly is linked to a lower risk of developing type 2 diabetes. (It’s not clear if this is due to the caffeine or other compounds in coffee.)Cholesterol: Cafestol, a component in caffeinated and decaffeinated coffee, is linked with higher levels of low-density lipoprotein (“bad” cholesterol). Cafestol appears in unfiltered coffee like espresso, French press, Turkish coffee or boiled coffee, but is not in coffee brewed with paper filters or instant coffee. The AHA says that more research is needed into cafestol and its impact on heart health. Heart rhythm: Drinking one to three cups of caffeinated coffee a day is not linked with an increased risk of atrial fibrillation or abnormal heart rhythm. However, very high doses of caffeine (like those from energy shots) have been linked to abnormal heart rhythm in people usually considered to have low cardiovascular disease risk.How to figure out your caffeine tolerance
It’s important to remember that not everyone will do well with 400 milligrams of caffeine a day. “There is variability in an individual’s sensitivity to caffeine and that also needs to be taken into account,” says Laxmi Mehta, M.D., a cardiologist at The Ohio State University Wexner Medical Center.
Remember to listen to your body, says Dr. Sobti. “Your body often tells you,” she says. “If caffeine consistently causes symptoms such as jitteriness, anxiety, tremors, insomnia, palpitations, racing heart, or noticeable increases in your blood pressure, you’re likely exceeding your personal tolerance—even if you’re consuming less than 400 milligrams.”
Your tolerance is influenced by a range of factors, including your genetics, age, body size, medications, and underlying medical conditions, Dr. Sobti says. “People with uncontrolled hypertension, certain heart rhythm disorders, or those who are pregnant may need to consume substantially less,” she says.
While most people can safely consume up to 400 milligrams of the stimulant a day, it may not be right for you. “One size does not fit all with caffeine,” he says. “This substance is almost certainly neither all good nor all bad,” Dr. Marcus says.
Still, if you enjoy having a few cups of caffeinated coffee a day and you tolerate it well, it’s good to know you can keep enjoying your go-to pick-me-up.