If you’re a coffee lover, you’re in luck. There’s a wealth of scientific research out there supporting the potential health benefits of coffee, as well as pointing out the potential adverse effects. However, when examining the potential negative effects of coffee, it’s important to consider the factors in these claims, such as differentiating between heavy versus moderate coffee consumption.
Potential Adverse Effects of Coffee
- Slows iron or other mineral absorption: While coffee has been shown to inhibit iron absorption from meat, having your coffee at least an hour before a meal helps negate these effects.
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Bone density loss: Research on this is mixed, with some studies suggesting a potential link between high coffee consumption and decreased bone density, while others don’t find any significant connection.
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Acrylamide in coffee: A potentially cancer-causing substance produced when coffee beans are roasted at high temperatures, acrylamide is also found in other foods. Studies have shown little to no risk for humans.
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Ages your skin: Some studies have shown a connection between caffeine and slowed collagen biosynthesis in skin cells, but the antioxidants and cell-protective compounds found in coffee make it hard to conclude coffee directly accelerates skin aging.
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Gout flare-up: A study suggested that bingeing on caffeinated drinks increases the risk for gout, but it wasn’t specific to coffee.
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Urinary incontinence: High caffeine consumption (more than 329 mg daily) in women has been linked to an increased likelihood of incontinence. If this is an issue, try cutting back on your coffee intake or switching to decaf.
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Other symptoms: Coffee consumption has been known to worsen anxiety, insomnia, indigestion, headaches, allergies, and menopausal symptoms. If this is the case, it’s worth reducing your intake.
The Health Benefits of Coffee
Moderate coffee consumption (four or fewer cups per day) has been linked to a range of positive health effects. These include:
- Delaying and/or preventing Alzheimer’s dementia and Parkinson’s disease.
- Lowering heart disease risk.
- Reducing the risk of stroke.
- Improving type 2 diabetes.
- Promoting liver health.
- Assisting in weight loss (when it comes to green coffee consumption).
- Reducing tooth loss from periodontal disease.
- Reducing spontaneous DNA strand breaks in men’s white blood cells.
Coffee consumption has also been linked to a lowered risk of various cancers, such as skin, colorectal, mouth and throat, prostate, liver, endometrial, and breast cancers.
When comparing coffee to caffeinated sodas and energy drinks, it’s important to remember that these beverages can contain artificial colorings, flavorings, preservatives, and excess sugar. They also do not provide the same health benefits as coffee.
So next time you’re enjoying your morning cup of coffee, remember that there are plenty of health benefits to this popular beverage, as well as some potential drawbacks. Like with anything, moderation is key — so find the right balance for you and enjoy your java.
