Dietetics
5 min read
Coffee – Drinking or Particular Caution?
Tomasz Jankowski
✓
Diets Premium Expert • 19.03.2026
✓
Scientifically reviewed by a clinical dietitian:
This article has been peer-reviewed for adherence to IŻŻ, WHO, and PTGiP clinical nutritional standards.
| Diets Premium Expert Tomasz Jankowski | min read 5 min | Scientifically reviewed by a clinical dietitian 19.03.2026 |
Smart Voice
•Listen to the article content live
0:00
/
0:00
Key Takeaways
Coffee is broadly appreciated as a beverage among working individuals. It is typically associated with breaks and relaxation. Similar to every product, coffee possesses its disadvantages and advantages. Currently, coffee is one of the most popular beverages globally, with numerous beneficial attributes attributed to it. With the exception of certain instances, it is unequivocally better to consume coffee rather than abstain from it.
Meal Plan
Want to apply these guidelines in your daily diet?
Our smart diet generator creates a tailored meal plan in 3 minutes based on the recommendations in this article.
The operation of coffee
Coffee beans contain more than 1,000 bioactive compounds, with the most notable being caffeine, chlorogenic acid, and cafestol. All these compounds have potential beneficial effects. Coffee is one of the richest sources of antioxidants in daily diets. The effect it will have on the body depends on various factors such as the type of coffee (most commonly arabica and robusta), the roasting of the beans, the preparation method, the genes, and the composition of an individual's microflora. Interestingly, both genes and gut microbiota influence the metabolism and ultimate effect of coffee. Caffeine is metabolized in the liver, resulting in the formation of three main compounds: theophylline, paraxanthine, and theobromine. It is excreted through the kidneys. A fascinating fact is that caffeine metabolism is accelerated in smokers due to its influence on cytochrome P450 enzymes involved in the transformation of caffeine in the liver. Caffeine easily crosses from the bloodstream into the brain. It is an antagonist of adenosine receptors, indicating that it has an inhibitory effect. Thanks to this, it alleviates fatigue and drowsiness.
Coffee contributes to the removal of magnesium and calcium
Fiction: While studies have shown elevated excretion of calcium and magnesium in urine, this effect is achieved with more than 744 mg of caffeine per day (approximately 8 cups of coffee per day). Consuming caffeine in an amount of about 400 mg per day along with an adequate calcium intake of at least 800 mg from the diet does not cause harmful effects.
Coffee intake results in an increase in blood pressure
Misconception: Such an impact can be observed in individuals who occasionally consume coffee -- consuming coffee for three consecutive days leads to the development of tolerance, causing coffee to cease affecting blood pressure levels.
Coffee reinstates your concentration
Assuming we're not talking about decaffeinated coffee, caffeine, depending on the amount, can increase the level of vigilance, reaction speed, concentration, mood, and even self-confidence, with the effect being stronger the more exhausted a person is. Therefore, coffee can be very helpful after a sleepless night.
There are contraindications for coffee consumption
It is a fact that there are few, yet they exist. Coffee consumption is not recommended for pregnant women, as well as individuals afflicted with reflux disease or gastrointestinal disorders. The caffeine present in coffee can exacerbate symptoms by stimulating the secretion of gastric juice. Furthermore, it also increases the secretion of gastrin, which in turn relaxes the lower esophageal sphincter, facilitating the passage of stomach contents from the stomach to the esophagus.
Misuse of caffeine
Unknown. The DSM-5 (Diagnostic and Statistical Manual of Mental Disorders) of the American Psychiatric Association contains the criteria for identifying caffeine withdrawal syndrome. Caffeine-related disorders caused by misuse have been identified as a problem requiring further research. Moderate consumption of caffeine, i.e. about 5 cups of coffee a day, does not have negative effects in adults. However, it appears to be somewhat different in children and adolescents, where even low doses (100-400 mg) can cause anxiety, nervousness, and sleep disturbances. Although caffeine can have a positive effect on mood, misuse of coffee in young people to achieve this effect can lead to the development of unhealthy habits.
Significant reasons why it is worth drinking coffee
Coffee is likely to decrease the likelihood of premature death. Based on the results of current studies on the health effects of coffee consumption, it has been shown that the lowest risk is associated with drinking 3 cups of coffee a day. Compared to people who do not drink coffee at all, coffee drinkers are less likely to develop cardiovascular diseases, particularly coronary heart disease. The results indicate that an additional cup of coffee per day can reduce the risk of fatal cardiovascular events by approximately 2%. The higher the coffee consumption, the lower the risk of developing certain types of cancer, such as prostate cancer, liver cancer, and endometrial cancer. People who consume coffee are less likely to develop liver cirrhosis or non-alcoholic fatty liver disease (by one third). A reduction in the risk of these serious diseases by 30% is an excellent result and the main reason to include coffee in the daily diet. Daily coffee consumption can have a preventive effect on type 2 diabetes. This effect is likely not due to the caffeine itself, but to other components of coffee, as decaffeinated coffee also has a preventive effect. However, decaffeinated coffee does not protect against neurodegenerative diseases such as Parkinson's disease or Alzheimer's disease (unlike traditional coffee).
Is this drink truly caffeine-free coffee – or does it instigate similar effects?
The composition of decaffeinated coffee does not deviate from the profile of active compounds, with the exception of caffeine, which is present in negligible amounts, from the natural coffee composition. It does not provide as many health benefits as natural coffee, but its consumption also decreases the risk of certain diseases such as cardiovascular diseases, type 2 diabetes, endometrial cancer.
Summary
Caffeine in coffee brings many more benefits than harm, although there is evidence that its consumption during pregnancy may have negative effects on the developing fetus. During pregnancy, hormonal changes cause caffeine to remain in the mother's body for much longer than normal. This is very important because caffeine easily crosses the placental barrier and affects fetal development. Additionally, the activity of the CYP1A2 enzyme, which metabolizes caffeine, is much lower in the fetus than in adults. This means that the child in the womb, who drinks a lot of coffee, is exposed to caffeine for much longer than the average adult. Therefore, it is advisable to exercise moderation when drinking coffee during pregnancy, as it can increase the risk of low birth weight, miscarriage, and premature birth. It is also recommended that women who drink moderate amounts of coffee later in life limit their coffee consumption, as studies suggest that it can increase the risk of bone fractures. However, it is not known whether this is solely due to the caffeine, as some studies suggest that consuming up to 400 mg of caffeine per day is not harmful. Nevertheless, doubts remain as to whether drinking coffee may increase the frequency of lung cancer. It is suspected that this may be related to the fact that smokers often drink coffee regularly.
mgr Tomasz Jankowski
✓Diets Premium Expert
Diets Premium team expert. Specializes in nutrition plans, strength sports, and training plans.
View Profile →
