Excess coffee intake: Experts echo importance of mindful coffee consumption

With International Coffee Day just gone by, experts stress on the importance of mindful coffee consumption, highlighting both its health benefits and potential risks. According to Ms. Edwina Raj, Head of Services - Clinical Nutrition & Dietetics at Aster CMI Hospital, Bangalore, while coffee is rich in Vitamin B3, magnesium, potassium, and antioxidants like chlorogenic acid, excessive intake can pose significant health risks. While speaking with News Trail, Edwina explains that moderate coffee consumption, typically two cups a day, can offer several health benefits, including reducing the long-term risk of heart failure, certain cancers, and improving insulin sensitivity in diabetics. "Caffeine, as an ergogenic aid, also enhances physical performance, particularly in those engaged in fitness activities," she adds.

Recent studies suggest that coffee may even play a role in protecting against cognitive disorders like Alzheimer's and dementia. However, she cautions that overconsumption of coffee, especially beyond 400 milligrams of caffeine per day, can lead to adverse effects. "Excessive caffeine reduces calcium absorption, which may result in calcium deficiency over time, leading to weakened bones," Raj notes. Additionally, caffeine is known to increase blood pressure and heart rate, posing cardiovascular risks for individuals prone to hypertension. One crucial aspect of coffee's impact is how individuals metabolize caffeine differently. “The science of nutrigenomics shows that people are either fast or slow metabolizers of caffeine,” Edwina explains. Fast metabolizers experience heightened effects, such as acidity, dehydration, frequent urination, and anxiety. “Caffeine stimulates the central nervous system, causing anxiety, shakiness, and even sleep disturbances,” she says. Slow metabolizers, on the other hand, tolerate caffeine better, with fewer side effects. Adding to this discussion, nutritionist Dr. Ananya Konar from Apollo Hospitals highlights the importance of moderation.

“Coffee, when consumed in moderation, can indeed be beneficial for mental health, but exceeding the recommended limit can lead to dehydration and exacerbate conditions like acid reflux and insomnia,” she says. She also warns that caffeine’s diuretic effect, which causes frequent urination, can lead to fluid imbalances in the body. Both experts recommend that individuals be mindful of their coffee intake and pay attention to how their bodies react.