Coffee: what is the right dose?
A large review of more than 200 analyses links 3 to 4 cups of coffee a day to a lower risk of several diseases. Good news for coffee lovers, with a few precautions, and a word on coffee before running.
Coffee is neither a poison nor a miracle cure: in reasonable amounts, its reputation is rather good.
What research says
In 2017, British researchers published an "umbrella review" in the British Medical Journal: they brought together more than 200 meta-analyses on coffee and health. Their conclusion: coffee consumption is more often associated with benefits than with risks. The observed reduction in risk was clearest at around 3 to 4 cups a day for mortality, cardiovascular disease, certain liver diseases, type 2 diabetes and some cancers.
These are observational studies: they show associations, not proof that coffee is the cause.
Precautions
- Pregnancy: caffeine intake should be limited. Ask your doctor or midwife for advice.
- Older women: the study noted a slightly higher risk of fracture with high consumption.
- Sleep, palpitations, blood pressure: if coffee bothers you, cut down or switch to decaf.
- Watch out for added sugar and cream, which change the picture a lot.
And before running?
Caffeine is known to help endurance performance in many athletes. A coffee an hour before a run can give you a boost. But everyone reacts differently: some have a sensitive stomach or a racing heart. Test it in training, never for the first time on race day.
Sources
- Poole R. et al., "Coffee consumption and health: umbrella review of meta-analyses of multiple health outcomes", British Medical Journal, 2017. See on PubMed
- Anses (French agency for food, environmental and occupational health and safety), information on caffeine, anses.fr.
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