A Complete Guide on Side Effects of Coffee

According to Statista, during 2020-2021, around 166.63 million 60-kilogram bags of Coffee were consumed worldwide. So, you see, the craze for Coffee has been increasing yearly. People begin and end their day with a shot of espresso to eliminate the day's blues.   

Ask a Coffee enthusiast, and they will count on innumerable benefits of the beverage for you. But what they do forget is “all that glitters are not gold.” In simple terms, with its glittering benefits also come many hidden side effects that we knowingly or unknowingly neglect.  

Yes, a small or limited amount of caffeine will never harm you (if not benefit you); but drinking large amounts of Coffee has various side effects on our health. Explore this blog to learn about the Side Effects of Coffee and its precautions. 

Table of Contents 

1) What is Coffee? 

2) How Much Caffeine is enough for you? 

3) How Does Caffeine Harm You? 

   a) Anxiety 

   b) Rapid Heart Rate 

   c) Frequent Urination 

   d) Insomnia 

   e) Chest Pain 

   f) Muscle Breakdown 

   g) Fatigue 

   h) Digestive Issues 

   i) High Blood Pressure 

   j) Addiction 

4) What Precautions Should you take? 

5) Conclusion 

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What is Coffee? 

Coffee is world's one of the three most consumed beverages. The reason? Well, it is a finely roasted bean found inside the cherry-shaped fruit. The cherry takes about a year to mature and ripen so its bean can be harvested.  

Its plant needs a mild temperature with lots of rain and sunshine to grow. It is because it is usually grown in areas between the Tropic of Cancer and the Tropic of Capricorn.  

Coffee is naturally bitter and acidic. It is because of the bean over-extraction; they are grounded too finely, or the brewing process is too long. However, due to its acidic flavour, it rules the heart of millions of people worldwide.  

Cultivated in the 15th century for the first time, this beverage took over the world with its variety of flavours, benefits, and fabulous taste. 
 

How much caffeine is enough for you? 

While the love for this beverage is insane worldwide, it is crucial to understand how much Coffee intake is enough for your body. Not all body types can digest an equal amount of caffeine. It may lead to several hazardous diseases for some. So, let's look at what caffeine you should consume daily.  

"For most healthy adults, drinking not more than 0.4g of caffeine per day is advisable. It means four cups of brewed Coffee in a day.

Now, while some quantity of caffeine is healthy for adults, children who consume caffeine are at high risk of developing heart-related diseases. Adolescents and young children need to be cautioned about excessive caffeine intake, and it might be worthwhile to explore "coffee alternative" options for them."

Women, particularly pregnant women and those who are breastfeeding, should not consume more than 0.2g in a day. It would be better to avoid caffeine consumption as much as possible. Moreover, it is advisable to consult a doctor about what quantity you should consume caffeine. 

So, excessive caffeine intake can lead to many dangers, whether you are an adult, child, or pregnant lady. Therefore, you will have to be on medications. 

How does caffeine Harm you? 

Everybody loves having their favourite thing every day, be it a child's favourite toy, an adult's favourite book, food, or drink. Thus, leading to a growing obsession and its implied side effects. Such is Coffee's addiction. It has as many side effects as its benefits. So, let’s have a look at some of them. 
 

Anxiety 

Experts advise a moderate caffeine intake as it kicks in feelings of happiness, but having more than three cups of caffeine in a day can result in anxiety. It happens because caffeine blocks Adenosine (the chemical responsible for making you tired) and releases adrenaline hormone that increases energy; as a result, mood swings can happen frequently.  

But, even if anxiety is at lower levels, it could signify that you must cut it short. Thus, consuming caffeine in excessive amounts may affect your mood. 

Rapid Heart Rate 

Caffeine can also impact your heart rate. A rapid heartbeat signifies a caffeine allergy, sensitivity, or other health issues. An altered heart rate also denotes that caffeine is affecting your body. So, cutting back or avoiding caffeine is recommended. Although, side effects may vary significantly from person to person. 

Frequent Urination 

Caffeine can increase the flow of urine. It is a diuretic, i.e., it increases urine production and urges you to pee. This happens because the blood ushers to the kidneys affecting their ability to reabsorb salt and water. Thus, it increases urine in the bladder, and essential nutrients are also lost with the urine. 

Insomnia 

Everyone must be aware of Coffee's ability to facilitate energy. It is one of the reasons for its popularity. On the other hand, it is essential to have a sound sleep. Thus, Insomnia is another effect of excessive caffeine intake.   

Further, according to experts, if you take caffeine at night or in the evening, it is more likely to mess up your sleep cycle; rather than caffeine consumed in the morning or afternoon because of its long-lasting impact. 

Chest pain 

Since caffeine blocks blood flow to the heart, thus blood flow is hampered by increased caffeine intake. As a result, it may cause chest pain. Although chest pain generally occurs when caffeine is very high, try to cut back its intake if you are on medications. 

Muscle breakdown 

Muscle damage is caused when muscles break down and enter the bloodstream, thus leading to kidney failure. This condition is called Rhabdomyolysis, which occurs due to large amounts of caffeine consumed in a short period. Therefore, it is advisable to drink about 0.25g of caffeine in a day if your caffeine intake is high. 

Fatigue 

The beverage is known to provide a significant boost of energy; however, it can also result in rebound fatigue that caffeine leaves in your body. To prevent this rebound effect, you can continue to drink lots of Coffee. But this may impact your sleep as a result. So, it is better to consume caffeine in moderate amounts rather than large doses to enhance its energising impacts and prevent rebound fatigue. 

Digestive issues 

Coffee has laxative effects that can lead to the release of gastrin (a hormone that the stomach produces to speed up activity in the colon). This helps in improving digestion. But caffeine also impacts our bowel movements by creating peristalsis, the contractions that move food through the digestive tract; thus, the results are dissatisfactory.   

It causes gastroesophageal reflux disease and even causes diarrhoea in some people. So, although a shot of espresso, when consumed in smaller amounts, can get your day started, high doses of the same can lead to critical health conditions. 

High blood pressure 

Increased blood pressure is a sign to cut your caffeine consumption. Caffeine is said to increase blood pressure due to its revitalising effect on the nervous system. It can further damage your arteries by restricting the blood flow to your heart and brain. Thus, the risk of heart attacks and strokes tends to increase.  

If the consumption is limited, this beverage will only benefit you. However, you may be at risk if consumed in heavy amounts or before intense physical activity. 

Addiction 

Addiction to any substance is harmful, be it sugar, drugs, tea or Coffee. Sure, Coffee has several health benefits and contains fine flavours, but its consumption can be habit-forming. Caffeine triggers the release of harmful chemicals in the brain and can have a similar impact as cocaine and amphetamines have.  

High and frequent intake of caffeine can also cause psychological disorders. Although Coffee compounds do not cause true addiction, high dependency on the beverage can have increased health risks. 
 

What Precautions Should you take? 

To eliminate the harmful effects of caffeine, one must know the precautions one should take. Although the side effects vary from person to person, depending upon their usual intake; however, it is better to be cautious than to fall into the trap.  

Here are some precautions you can take if excessive caffeine is impacting your health: 

Switch to low or no caffeine consumption 

If you are facing issues such as improper digestion, frequent mood swings, or even a little fatigue, it is better to reduce caffeine intake. You can replace foods and beverages with little or no caffeine content. Although it is difficult initially, you can reduce it in small amounts to avoid the side effects. 

Increase nutrient intake 

Food rich in Vitamin C, iron and fibre may reduce fatigue. Thus, taking caffeine in small amounts and increasing your nutrient intake is advisable. Food rich in nutrients include eggs, nuts, whole grains, leafy vegetables, tuna, cheese, salmon and seeds. 

Go decaf 

If you cannot begin your day with a shot of espresso, then go decaf. Decaffeinated beverages look and taste the same as other caffeinated substitutes. So, if you crave caffeine, try decaf. 

Keep track of your caffeine consumption 

The best way you can reduce the harmful effects is to keep a check on your drink. Pay attention to the amount of caffeine you get from food and beverages. This way, you can prevent yourself from getting affected. 

Drink more water 

Drinking more water will help you fight rebound fatigue and strengthen your mood and energy levels. 

Avoid caffeine in pregnancy, heart diseases and other chronic illnesses 

Pregnant, lactating women, children and people with chronic diseases should avoid excessive amounts of caffeine. Having no more than 2 cups in a day is safe if you are pregnant or lactating. While for children, it is better to consume caffeine present only in indirect forms, i.e., food and beverages. Strong beverages can have severe effects on their health.  

People with heart disease who drink the beverage daily seem to increase the risk for complications. Also, if you have prolonged diseases such as diabetes, psychological disorders, and digestive issues, it is better to limit caffeine content. You can also switch to its substitutes. 
 

Conclusion

Caffeine, found in sources like black coffee vs green tea, is a natural energizer that readjusts your brain and body functions. Limited caffeine consumption offers health benefits by improving your mood, balancing weight, and enhancing physical performance. Conversely, very high amounts can also result in several severe side effects, such as irritability, fatigue, muscle breakdowns, and heart issues. It is up to you to monitor your caffeine intake and prevent yourself from its potential side effects.

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