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 do I know if I'm drinking too much caffeine? ›
If your overall health is good and you don't have any other health conditions, the most common signs you're having too much caffeine include: Having trouble sleeping. Anxiety, restlessness or irritability. Experiencing stomach problems or heartburn.
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.
What does it feel like to have too much caffeine in your system? ›
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 ).
How do you flush out too much caffeine? ›
Exercise: Exercising after caffeine consumption can make your body metabolize the caffeine faster and clear it out of your system. Try a brisk walk, running, swimming, anything to get your body moving. Make sure you hydrate well before and after the exercise.
How do I know if caffeine is affecting me? ›
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.
Is 200 mg 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.
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.
Besides waiting it out and avoiding caffeine, there isn't any effective home remedy to clear caffeine from your system. All the same, you can reduce its side effects by staying hydrated, going for a walk, and eating fiber-rich foods.
What organs does too much caffeine affect? ›
It has both positive and negative effects on the human body, and its activity concerns a variety of systems including the central nervous system, immune system, digestive system, respiratory system, urinary tract, etc.
What are the signs of caffeine working? ›
Caffeine is well absorbed by the body, and the short-term effects are usually experienced between 5 and 30 minutes after having it. These effects can include increased breathing and heart rate, and increased mental alertness and physical energy.
What does a caffeine high feel like? ›
Caffeine is well absorbed by the body, and the short-term effects are usually experienced between 5 and 30 minutes after having it. These effects can include increased breathing and heart rate, and increased mental alertness and physical energy. Depending on the individual, these effects can last up to 12 hours.
What does a coffee crash feel like? ›
Fatigue: A sudden feeling of tiredness and lethargy. Irritability: Increased irritability or mood swings. Headache: Some people may experience headaches as the caffeine wears off. Difficulty Concentrating: Reduced ability to focus or concentrate.
How do I know I'm addicted to caffeine? ›
Signs of caffeine addiction include making failed attempts to cut back, continuing to consume caffeine despite negative effects, and experiencing withdrawal symptoms when not having caffeine.
Meet the expert