Coffee and Health: What the Research Really Says

Jerry Seinfeld once joked, “We want to do a lot of stuff; we’re not in great shape. We didn’t get a good night’s sleep. We’re a little depressed. Coffee solves all these problems in one delightful little cup.”

And honestly—he’s not too far off.

So, is coffee good or bad for you? The truth, as always, is more nuanced.

A recent New England Journal of Medicine review concludes that caffeinated coffee doesn’t increase the risk of heart disease or cancer. In fact, drinking three to five cups a day is consistently linked with a lower risk of several diseases and even premature death.

Coffee’s Upsides

Coffee isn’t just caffeine—it’s also packed with beneficial phytochemicals that may help regulate blood sugar, support gut health, and reduce oxidative stress. Caffeine itself can boost alertness, focus, and even mood.

Coffee’s Downsides

For some, caffeine can backfire—triggering jitters, anxiety, or insomnia. About half of people are “slow metabolizers,” meaning caffeine lingers longer in their system, raising risks when consumed in excess. Genetics, pregnancy, contraceptives, and smoking can all change how caffeine affects you.

The Takeaway

• For most people, moderate coffee is safe—and even protective.

• Too much (200 mg in a sitting or 400 mg daily) can cause problems, especially in sensitive individuals.

• Coffee is not a substitute for sleep. Relying on it to cover chronic sleep loss keeps your body in a stressed state.

• A “cup” in research is eight ounces, not a 20-ounce venti. Know what your intake really looks like.

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If coffee brings more agitation than energy, it may be time to scale back slowly—maybe swapping one cup for herbal tea or ordering one less espresso shot. Small changes can shift the balance back in your favor.

Closing Thoughts

What still amazes me is how little it takes to change the way you feel. The science confirms it, and human experience proves it: a small dose of coffee can be a lift, but too much can tip the scales. I’ve guided countless clients to better energy by not just adding coffee, but by managing it wisely—pairing it with sleep, movement, and balanced nutrition. That’s where the true health dividends are paid.

Your health is your wealth

–Michael Beiter

Personal Trainer

Nutrition, Sleep, Stress management, and Recovery coach