Is coffee a friend or foe? With so many studies offering conflicting conclusions, it’s hard to know what to believe. Some research suggests coffee raises blood pressure and disrupts sleep. Others claim it lowers diabetes risk and supports heart health. So, who do you trust?

A Global Coffee Obsession

The coffee industry is worth a staggering $20 billion per year, with 500 billion cups brewed annually. It’s a global ritual—powering mornings, reviving afternoons, and fueling social café visits.

Coffee’s appeal isn’t just about the caffeine kick. The roasted bean boasts over 800 aromatic compounds yet contains only two kilocalories per 100 milliliters. No wonder it’s loved worldwide.

Is Coffee Really Unhealthy?

For years, coffee had a bad reputation—blamed for jitters, heart palpitations, and even a shorter lifespan. But modern research tells a different story.

The old myth that coffee drinkers die younger has been debunked. “Earlier studies didn’t account for unhealthy habits like smoking,” explains nutritionist Dr. Anna Flögel, who has researched coffee’s effects. “Now, evidence suggests coffee is linked to lower overall mortality.

Why Was Coffee Once Considered Harmful?

Many coffee drinkers also smoke, and early studies failed to separate the two factors. The health risks once associated with coffee were largely due to smoking. Today, research paints a more balanced picture. While some effects remain debated, many claims have been confirmed—or disproven.

The Science Behind Coffee’s Effects

One undisputed fact: caffeine wakes you up. It blocks adenosine, a natural chemical that signals fatigue, leading to increased alertness. But caffeine also:

• Raises heart rate
• Stimulates urination
• Slightly dilates the bronchi
• Boosts concentration

Some people are more sensitive to caffeine, experiencing jitters, sweating, or nervousness—especially with high doses. However, caffeine only becomes dangerous in extreme amounts, with lethal doses requiring several grams.

Why Coffee Affects Everyone Differently

The stimulating effects of caffeine kick in after 15 to 30 minutes and can last hours. But how long it stays in your system depends on factors like genetics, age, smoking habits, and even gender.

• Women often metabolize caffeine more slowly than men.
• Smokers clear caffeine faster than non-smokers.
• Medications can influence caffeine’s duration and intensity.
• Regular coffee drinkers develop a tolerance, making caffeine’s impact less pronounced over time.

For those prone to sleep issues, cutting off coffee by early afternoon can help prevent restless nights.

Does Coffee Raise Blood Pressure?

People with high blood pressure often wonder if they should avoid coffee. According to Harvard Health, coffee may cause a temporary spike in blood pressure for non-habitual drinkers but has little impact on regular consumers. Overall, moderate coffee consumption is unlikely to pose a significant risk to blood pressure health. (1)

Coffee and Hydration: A Myth Busted

For years, coffee was thought to be dehydrating. But research has debunked this myth. While caffeine has a mild diuretic effect, the amount of water in coffee offsets this. Drinking coffee won’t leave you dehydrated.

Coffee and Digestion: A Personal Experience

Coffee’s effect on digestion varies widely. Some people find it soothing, while others experience stomach irritation. Bitter compounds in coffee can aggravate sensitive stomachs, but preparation matters.

For instance, espresso is often easier on digestion than drip coffee. Its longer roasting time reduces acidity, making it gentler for sensitive stomachs.

How Much Caffeine Is in Your Cup?

Caffeine content depends on the bean type, brewing method, and roasting style, ranging from 40 to 120 mg per 150 ml cup. General guidelines suggest:

• 3–5 cups per day is safe for most adults.
• Pregnant and breastfeeding women should limit intake to three small cups per day.

The Bottom Line: A Personal Experience

Coffee’s health effects are highly individual. While research shows potential benefits, coffee alone won’t make up for an unhealthy lifestyle. Balanced nutrition and healthy habits matter more than your daily brew.

So, perhaps it’s best to enjoy coffee for what it truly is—a delightful stimulant to be savored.

And yes, you can also have your coffee from ‘the bottoms up’. And we can do it for you.