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Health experts confirm moderate coffee intake safe and beneficial for most adults
Experts in Spain and Portugal advise on hydration and coffee intake for health
Health experts confirmed on Thursday that moderate coffee consumption is both safe and beneficial for most adults, with multiple studies supporting daily intake of up to four or five cups.
The American Heart Association released a statement on Thursday stating that 400 milligrams of caffeine per day—equivalent to four to five cups of coffee—is not harmful and may reduce the risk of type 2 diabetes. A meta-study cited by the association found a 6 percent lower risk of diabetes for each additional cup consumed daily, up to five, with decaffeinated coffee showing similar effects .
Dr. João Marques Santos, a family physician at CUF Health Centers in Portugal, told Rádio Observador that three to four cups daily, or 300–400 milligrams of caffeine, is a safe and beneficial range for most healthy adults. He noted that moderate, regular consumption is linked to a lower risk of diabetes, cardiovascular diseases such as stroke, and neurodegenerative conditions like Parkinson’s and Alzheimer’s. Coffee also supports liver health, concentration, and mood, he said .
Both sources caution that excessive intake can cause anxiety, palpitations, tremors, or insomnia. Pregnant individuals are advised to limit consumption to two cups per day, while those with anxiety or sleep disorders should reduce intake further. Unfiltered coffee, such as French press, may raise cholesterol, whereas filtered or espresso options are safer for heart health, according to Marques Santos.
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