Is drinking tea and coffee bad for my heart? And how much caffeine is too much?
BHF dietitian Victoria Taylor says:
While there is often concern about the links between caffeine and heart health, a moderate amount of tea or coffee (four or five cups a day) should be fine for most people. Research shows that this level of caffeine intake shouldn’t be detrimental to your heart health, affect your cholesterol levels or heart rhythm.
Although drinking coffee has been shown to increase blood pressure, this effect is usually temporary and is minimised over time if you drink caffeinated drinks regularly. Some people are more sensitive to caffeine and can experience palpitations. If this is you, then it’s sensible to avoid caffeine. Remember that caffeine is found in quite a few sources including: tea, green tea, coffee, energy drinks, cola and chocolate.
Remember that caffeine is found in quite a few sources including: tea, green tea, coffee, energy drinks, cola and chocolate
Should I avoid energy drinks because of their caffeine content?
Energy drinks have a bad reputation for their caffeine content, but in reality they contain 80mg of caffeine per 250ml – that’s less than a mug of instant coffee, which has 100mg, and only slightly more than a mug of tea, which has 75mg.
However, there are other reasons why you might want to avoid energy drinks. They can contain nearly seven teaspoons of sugar in one 250ml can – that’s the maximum amount we should be consuming in a whole day. So if you enjoy energy drinks, choose sugar-free versions where possible.
Can I have coffee as part of a heart-healthy diet?
Sugar, syrups, whole milk and cream add calories and saturated fat that could cause weight gain and increase cholesterol levels
Two recent studies suggested that drinking coffee was linked to longer life expectancy, but we need more research to understand what is behind this link. We know that moderate amounts don’t seem to have a negative impact on your heart.
It’s probably more important to think about how you take your coffee. Sugar, syrups, whole milk and cream add calories and saturated fat that could cause weight gain and increase cholesterol levels.
Drinking coffee unsweetened, and swapping whole milk for skimmed, one per cent or semi-skimmed, could help your heart health more than focusing on caffeine.
Meet the expert
Victoria Taylor is a registered dietitian with 20 years’ experience. Her work for the NHS focused on weight management and community programmes for the prevention of cardiovascular disease. She leads the BHF's work on nutrition.
FAQs
Up to 400 milligrams (mg) of caffeine a day appears to be safe for most healthy adults. That's roughly the amount of caffeine in four cups of brewed coffee, 10 cans of cola or two "energy shot" drinks.
How much caffeine is actually too much? ›
But is there such a thing as too much caffeine? The U.S. Food and Drug Administration recommends that people consume no more than about five milligrams of caffeine per kilogram (2.2 pounds) of body weight daily, which adds up to around 400 mg for a 79-kg (175-pound) person.
What are the six side effects of too much caffeine? ›
Caffeine can cause insomnia, nervousness, restlessness, nausea, increased heart rate, and other side effects. Larger doses might cause headache, anxiety, and chest pain. Caffeine is likely unsafe when used in very high doses. It can cause irregular heartbeat and even death.
How to flush out caffeine? ›
Physical Activity. Drinking caffeine increases adrenaline in the body, and performing a physical activity is the only way to burn it off. Exercise and movement will help use the excess energy caffeine provide and helps to break it down quicker. Coffee and exercising both increase blood pressure temporarily.
Is 200mg of caffeine a lot? ›
Consumption of 200 milligrams of caffeine doesn't cause any significant harmful effects in healthy people. However, a variety of factors can influence that number, including pregnancy, use of other drugs and sleep deprivation. Pregnant women are recommended not to take more than 200 mg of caffeine per day.
What is the healthiest form of caffeine? ›
Instead of a typical coffee or soda, there are many healthier caffeine options for us to choose from!
- Chocolate. Depending on its cocoa content, this delicious dessert is a source of caffeine, an antioxidant, and can help lower cholesterol. ...
- Tea. ...
- Yerba Mate & Kombucha.
Common caffeine intolerance symptoms include IBS, headaches, fatigue, insomnia and others. These negative effects can become part of normal life; can you identify with any of these?
Is quitting caffeine worth it? ›
You Could Feel More Relaxed. Nixing caffeine means no more morning or late-night jitters, and that could be good for your stress levels. All that irritability and restlessness you may experience during the workday could dissipate or lessen simply by cutting out coffee or soda.
What happens when you cut out caffeine? ›
The severity of symptoms vary from individual to individual, and most commonly include a headache, fatigue, decreased energy/activeness, decreased alertness, drowsiness, decreased contentedness, depressed mood, difficulty concentrating, irritability, and feeling foggy/not clearheaded.
Who should avoid caffeine? ›
Adolescents and young adults need to be cautioned about excessive caffeine intake and mixing caffeine with alcohol and other drugs. Women who are pregnant or who are trying to become pregnant and those who are breast-feeding should talk with their doctors about limiting caffeine use to less than 200 mg daily.
Caffeine has very high bioavailability, which means that nearly all of the caffeine consumed is taken up by the body. Within an hour after consumption, the liver and kidneys begin to process and eliminate caffeine through the urine.
What counteracts caffeine? ›
Drink plenty of water to ease off dehydration effects. Let go of that extra energy with some exercise. Grab an orange, banana or eat some oatmeal or yogurt to replenish the minerals lost and combat coffee's acidity. Hydrate with naturally caffeine-free and relaxing herbal tea.
Does exercise reduce caffeine? ›
Exercise raised the maximal plasma caffeine level and reduced the plasma half-life (t1⁄2) and volume of distribution (Vd) yet, re- markably, did not alter the clearance of caffeine (ClAUC).
How long does caffeine stay in your system? ›
You notice the effects of caffeine within 15 minutes. The levels in your bloodstream peak an hour later and remain there for several hours. About 6 hours after you consume caffeine, half of it is still in your body. Caffeine may not completely clear your bloodstream until after 10 hours.
Which drink has the most caffeine? ›
Espresso is the powerhouse of caffeine. Each 240ml of espresso coffee contains about 240–720 mg of caffeine – the highest caffeine content drink. This concentrated coffee is made by forcing hot water through finely-ground coffee beans, creating a rich flavour.
What happens if you drink 1000 mg of caffeine a day? ›
Doses of 1,000 mg (approximately 15 mg/kg body weight) have generated detrimental side effects, with early symptoms being insomnia, restlessness, and agitation. These symptoms may progress to mild delirium, emesis, and convulsions.
Is 600 mg of caffeine too much? ›
Regular use of more than 600 mg of caffeine a day might cause long-term effects such as sleep problems, thinning of bones and fractures, more anxiety, and stomach acidity. It can also increase blood pressure, and if you already have high blood pressure, it can get worse.
How bad is 1000 mg of caffeine? ›
Extremely high daily intakes of 1,000 mg or more per day have been reported to cause nervousness, jitteriness and similar symptoms in most people, whereas even a moderate intake may lead to similar effects in caffeine-sensitive individuals (9, 10 ).
Is 500 mg of caffeine too much? ›
Is 500 mg of caffeine too much? Yes, 500 mg of caffeine is too much in one day. The general recommendation is to limit yourself to 400 mg of caffeine per day. 500 mg of caffeine in a day can lead to side effects like anxiety, jitters, headaches, and trouble falling asleep.
Is 100 g of caffeine too much? ›
Up to 400 milligrams (mg) of caffeine a day appears to be safe for most healthy adults. That's roughly the amount of caffeine in four cups of brewed coffee, 10 cans of cola or two "energy shot" drinks. Keep in mind that the actual caffeine content in beverages varies widely, especially among energy drinks.
Meet the expert