Welcome to Coffee Break Insights. Today, we ask: how much coffee is too much?

Humanity drinks around 2 billion cups of coffee every day, and good news for coffee lovers is that moderate consumption “does not appear to be harmful.” In fact, experiments show key components—cafestol, kahweol, caffeine and chlorogenic acids—can reduce inflammation and cell damage caused by oxidation.

So what’s moderate? Most experts point to about 400 milligrams of caffeine a day—roughly four average cups. Studies even suggest that three to four cups daily may be linked with modest health benefits, from a lower risk of heart disease to reduced odds of certain cancers.

But above that, the picture changes. Regularly drinking six or more cups can trigger insomnia, anxiety, elevated blood pressure and, in some people, heart rhythm issues. Pregnant women are advised to limit intake to 200 mg, or about two cups, to avoid risks to fetal development.

As always, individual tolerance varies. Listen to your body: if you’re jittery, your sleep suffers or your heart races, it might be time to cut back. Enjoy your next cup—and drink responsibly.
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