Modern research no longer considers coffee a harmful beverage; on the contrary, it highlights its beneficial properties due to polyphenols, antioxidants, and soluble fiber. However, its impact on health can vary. Who is allowed to drink coffee in unlimited amounts, and who should limit themselves to one cup a day?
The Benefits of Coffee and Its Energizing Effect
Research shows that moderate coffee consumption — from 2 to 4 cups a day — is associated with a reduced risk of developing type 2 diabetes, cardiovascular diseases, liver, breast, prostate, and kidney cancers, as well as Parkinson's disease and depression. Additionally, it may contribute to a decrease in overall mortality.
Coffee helps lower total cholesterol and triglyceride levels in the blood, but it can raise blood pressure if consumed irregularly. Interestingly, this effect is not observed in people who drink coffee consistently.
When exceeding 4 cups of coffee a day, its impact becomes negative, increasing the risk of overall mortality.
It should not be assumed that caffeine truly energizes — it is more of an illusion.
Caffeine blocks adenosine receptors, which signal fatigue and depletion of energy reserves. Adenosine informs cells that it is time to rest. Thus, coffee rather masks our fatigue or lack of sleep, and the feeling of a surge of energy occurs “on credit.”
After a few hours, when the effect of caffeine weakens, we again feel tired and worn out.
The Gene Responsible for Caffeine Metabolism
The influence of coffee on the body is largely determined by the CYP1A2 gene. Depending on the variation of this gene, you may have accelerated, normal, or slowed caffeine metabolism.
With slow metabolism, after consuming coffee, you may experience anxiety, tremors, and sleep problems. About 30% of people have such a genetic predisposition. They are advised to drink coffee until 12–1 PM to avoid sleep issues. People with this gene variation should monitor their caffeine intake and limit themselves to 1–2 cups of coffee a day. Remember that caffeine is also present in black and green tea, matcha, cocoa, and dark chocolate.
Those with normal or accelerated caffeine metabolism can comfortably drink 2–4 cups of coffee a day, including in the evening, and still fall asleep quickly. These individuals are fortunate: coffee brings them only benefits.
How to Determine Your Metabolism Type?
Pay attention to your reactions to caffeine: drink coffee in the evening and see how it affects your sleep. If you have trouble falling asleep, feel unrested, and feel worn out, your metabolism is likely slow.
This cannot be changed — such a reaction to coffee is encoded in our genes. The exact determination of your caffeine metabolism can be done through a genetic test.
So what should those who react poorly to coffee do? The answer is decaffeinated coffee! Although it has not been studied as thoroughly as caffeine, it is known that decaf also reduces the risk of type 2 diabetes, colorectal cancer, and neurodegenerative diseases. It is believed that these effects are related not to caffeine but to the antioxidants present in coffee.
If you love coffee, there is no reason to give it up — just stick to your norm. The international recommendation for people with a normal caffeine metabolism rate is no more than 400 mg of caffeine a day, which is equivalent to 4–5 cups of coffee.
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