Daily Black Coffee: Side Effects of Having More Than 2 Cups in a Day

Black coffee has long been known for its health benefits. From boosting metabolism and improving focus to providing a rich dose of antioxidants. Other the other hand, for some people, it's also their go-to drink to kick-start mornings or power through long work hours. However, like most good things, moderation is key. While one or two cups of black coffee a day can be beneficial, crossing that limit regularly can invite a range of side effects that affect your health and well-being.

The editorial team of Onlymyhealth reached out to our expert, Ms Shalini, Chief Dietitian, Fortis Hospital, Bannerghatta Road, Bengaluru, and she explained to us the side effects of having more than two cups of black coffee in a day, and what’s the right amont of caffiene consumption. Here is everything she shared with us.

Side Effects of Having More Than 2 Cups of Black Coffee in a Day

According to dietitian Shalini, consuming more that two cups of black coffee daily can lead to health issues. These include:

1. Increased Anxiety and Restlessness

Caffeine is a natural stimulant that affects the Central Nervous System (CNS). “In case you drink more than two cups of black coffee per day, cortisol (stress hormone) inside your system rises and hence, incites restlessness, anxiety, and, in sensitive people, even panic attacks,” Shalini shared. One can feel jittery in their hands or racing heart and develop problems in relaxing. In fact, studies also suggest that individuals who usually suffer from anxiety or insomnia problems should be more careful because excess caffeine augments these symptoms.

Also Read: Is Black Coffee Good For Cholesterol? Find Out Here

2. Sleep Disturbances

Disturbed sleep is one of the most common effects of excessive black coffee consumption. Caffeine remains in the body for six to eight hours and interferes with the sleep pattern. Drinking a number of cups, especially during afternoon and evening hours, makes it difficult to sleep or provides poor-quality sleep. Chronic sleep deprivation, in turn, can affect our energy level, mood, and cognitive function throughout the day.

3. Digestive Issues

When black coffee is consumed in excess, it triggers the production of acids in the stomach and causes acidity, heartburn, or stomach ulcers. Taking too much coffee can worsen symptoms for those with GERD or IBS. The acidity of coffee might upset or irritate the stomach and intestine lining, causing discomfort or nausea.

4. Increased Heart Rate and Blood Pressure

Caffeine is known to temporarily raise blood pressure and heart rate. This generally is not a concern for average individuals, but people with hypertension and other cardiovascular disorders should be cautious. Consuming more than two cups of black coffee every day for a long period will result in palpitations or irregular heartbeats, which, if serious, may need to be treated by a physician.

Also Read: Is Your Morning Coffee Making Your Cortisol Spike? Here's How To Find Out

5. Dependence and Withdrawal Symptoms

Consuming high levels of caffeine on a regular basis may result in dependency. “You get so used to your body functioning with caffeine that when you lack it, you get headaches, irritability, fatigue, and concentration difficulties. To minimise such effects, one should try reducing intake gradually instead of quitting all at once,” Shalini suggested.

6. Impaired Mineral Absorption

Excessive intake of coffee can interfere with the absorption of minerals, such as calcium, iron, and magnesium. These all have critical functions related to bone strength, energy metabolism, and muscle function. Over time, this may contribute to bone weakness or anemia, especially in individuals with already low mineral levels or poor dietary intake.

7. Dehydration and Frequent Urination

Caffeine has a mild diuretic effect, increasing urine production. The body will get dehydrated if too much black coffee is consumed and water intake is not properly balanced. Symptoms of dehydration include a dry mouth, dizziness, tiredness, and dark-coloured urine. Expert Shalini recommended to always accompany your coffee habit with ample water throughout the day.

Shalini concluded by saying that, “Stick to 300mg of caffeine, which is about two to three cups of coffee a day. Keeping yourself hydrated and avoiding coffee on an empty stomach is the safest approach.”

Bottomline

Black coffee offers several health benefits when enjoyed in moderation, but more than two cups a day can tip the balance from helpful to harmful. Experts recommended to listen to your body, watch for the symptoms of overconsumption, and keep caffeine intake within safe limits so you can enjoy coffee without compromising the health.