How Many Cups of Coffee Can You Drink Per Day?

Dr. Chang Chia-Ming, Director of the Department of Medical Genetics at Taipei Veterans General Hospital, shared on Facebook, citing two international studies, that drinking coffee is neither beneficial in excess nor ideal when too little. Instead, there’s an optimal amount, shaped like a "U-curve", suggesting that consuming approximately 450 to 500 milliliters per day is healthiest.

How Much Coffee Is Ideal?

Dr. Chang mentions that many people start their day with a cup of coffee, yet some worry about potential health risks. However, recent extensive research demonstrates coffee not only isn't harmful but also offers significant health benefits. The crucial point lies in determining the ideal quantity.

Two influential studies clearly illustrated the health benefits of coffee through a "U-shaped curve":

• A Dutch study tracking 1,719 colorectal cancer patients over six years revealed drinking 3 to 5 cups of coffee daily (each cup measured at 125 ml by Dutch standards) significantly reduced the risk of cancer recurrence and mortality.

Drinking 2 to 3 Cups of Coffee Daily Lowers Cardiovascular Risks

A large-scale, 12-year UK Biobank study also concluded that consuming 2 to 3 cups of coffee daily (each cup approximately 150 ml) markedly decreased the risks of arrhythmia, cardiovascular diseases, and overall mortality. Both studies converged on a recommendation: the optimal daily intake of coffee is around 450 to 500 ml.

Why Does the Right Amount of Coffee Provide Such Benefits?

From the perspective of molecular medicine, Dr. Chang explains that modern life stress, unhealthy diets, and environmental factors often induce chronic inflammation at the cellular level. Chronic inflammation is akin to mistakenly turning on a genetic switch, accelerating aging or triggering cancerous changes in cells.

Coffee contains abundant natural antioxidants such as chlorogenic acid, polyphenols, and magnesium ions, which effectively reduce chronic inflammation, shut down harmful genetic signals, lower cancer recurrence rates, stabilize heart rhythms, and maintain vascular elasticity.

Drinking the right amount of coffee consistently allows these beneficial effects to manifest steadily. Drinking too little diminishes these benefits, while excessive consumption can cause overstimulation, leading to symptoms like palpitations or insomnia—illustrating the "U-shaped curve effect."

Prioritize Freshly Ground Black Coffee

Regarding the type of coffee, Dr. Chang advises prioritizing freshly ground black coffee, as it contains higher levels of polyphenols and antioxidant compounds, providing more pronounced protective effects. Avoid adding excessive sugar or creamer to maintain the coffee's natural health properties.

Optimal Timing for Coffee Consumption

The timing of drinking coffee is equally important. Consuming coffee in the morning is recommended because this is when the body's metabolism and detoxification processes are at their peak. Morning coffee maximizes antioxidant benefits while avoiding afternoon or evening consumption helps prevent sleep disturbances.

Coffee as a Daily Health Ritual

Dr. Chang emphasizes that coffee, seemingly ordinary, embodies important health insights. Understanding and adhering to the optimal quantity is a modern approach to wellness. Thus, drinking coffee is not merely about enjoyment—it’s about embracing the art of living and wisdom for health.