How Much is Too Much?

If you can't function without your morning cup, you're not alone. Millions of people rely on caffeine every day to feel alert and stay focused. But how much is actually okay and when does it start working against you?

The 4-Cup Threshold

For most adults, more than 4 cups of coffee a day starts tipping into overload territory. Keep in mind that caffeine levels vary depending on how the coffee is brewed; a strong French press hits differently than an instant cup.

What Too Much Caffeine Can Do to You

A cup or two a day is perfectly fine for most people. But too much can bring on some unwanted side effects:

• Anxiety and heart rate: High intake can cause anxiety, headaches, or a racing heartbeat.
• Digestion: It can worsen acid reflux and heartburn.
• Bladder: Caffeine is a diuretic, so you may find yourself needing the bathroom more often.
• Cholesterol: Unfiltered coffee like French press has been linked to a small rise in cholesterol levels
• Bone Health: Drinking 5 or more cups daily has been linked to lower bone density in some women, though getting enough calcium can help offset this. Drinking 5 or more cups a day is linked to lower bone density in certain groups of women, though getting enough calcium in your diet can offset this risk.

If You're Pregnant or Breastfeeding

If you're pregnant, trying to conceive or breastfeeding, it's best to keep caffeine under 200mg a day, roughly one 360ml cup of coffee.

The Bottom Line

Your daily cup of coffee is nothing to worry about, and it even comes with some health perks.

However, if you notice side effects, don't quit cold turkey; cutting down gradually will help you avoid withdrawal symptoms like headaches and fatigue.