Overview
- Recent guidance synthesizing large observational studies, including a February JAMA analysis, links about one to three daily cups to lower risks of dementia, cardiovascular disease, some cancers and type 2 diabetes.
- EFSA’s benchmark of up to 400 mg caffeine per day for healthy adults remains the reference, with roughly 200 mg for a single dose and lower limits for pregnant or breastfeeding women.
- Caffeine can raise blood pressure by about 10–20 mmHg shortly after a cup, so home readings should be taken before coffee or at least 30 minutes later to avoid skewed results.
- Cardiologists advise people with hypertension or heart disease to individualize intake with clinicians, noting higher risks at greater doses and reporting adverse outcomes in severe hypertension in some studies.
- Experts recommend mostly black coffee, mindful timing to protect sleep, and limiting sugary or high-fat add‑ins, with decaf or tea as alternatives for those sensitive to caffeine.