Every day, millions of people start their routine with a cup of coffee — a gesture that blends pleasure, energy, and habit.
But have you ever wondered how many coffees you can drink in a day without overdoing it?

In this article, we’ll explore what scientific research says, the benefits, recommended limits, and smart alternatives for coffee lovers who want to pay more attention to their health.

What Scientific Research Says About Coffee

Over the past decades, coffee has been the subject of hundreds of scientific studies.
The good news? If consumed in moderation, coffee is not only safe but can offer several health benefits.

According to one of the most authoritative studies from EFSA (European Food Safety Authority), moderate caffeine consumption up to 400 mg per day is considered safe for most healthy adults.
This equates to about 3–5 cups of espresso per day, depending on the concentration and type of coffee.

Other studies highlight that coffee can help improve attention, concentration, and mood, and that moderate intake is not linked to a significant increase in cardiovascular risk.

How Much Caffeine Is in a Cup?

The amount of caffeine in a cup varies depending on several factors:

• Type of blend: Arabica contains less caffeine than Robusta

• Brewing method: espresso, moka pot, filter coffee, cold brew — each extracts caffeine differently

• Amount of coffee used

Here’s a general reference:

• Espresso: about 80 mg of caffeine

• Filter coffee: about 100–120 mg per cup

• Moka pot: 80–100 mg

• Cold brew: can exceed 150 mg per cup (depending on steeping time)

Thus, 3–4 espressos a day keep you well below the recommended limit.

The Benefits of Coffee

Beyond taste and its stimulating effect, coffee can offer several benefits:

• Enhances concentration and reduces mental fatigue

• Contains natural antioxidants like chlorogenic acid

• May help reduce the risk of some neurodegenerative diseases

• Aids digestion and can improve physical performance

• Associated with a reduced risk of type 2 diabetes if consumed regularly without added sugars

Of course, moderation is key.

How Many Coffees a Day Are Recommended?

According to EFSA and most international nutritional guidelines, 3–5 cups of coffee a day are considered well tolerated for most adults.

Here are some general recommendations:

• Healthy adults: up to 400 mg of caffeine per day (≈ 4–5 espressos)

• Pregnant or breastfeeding women: maximum 200 mg per day (≈ 2 espressos)

• Adolescents and children: very limited or no intake depending on age and body weight

Naturally, individuals who are more sensitive to caffeine may need to further reduce their intake.

The Risks of Excessive Caffeine Consumption

Like any active substance, caffeine can cause side effects if consumed in excess.
The most common include:

• Insomnia or difficulty falling asleep

• Increased heart rate (tachycardia)

• Irritability or anxiety

• Gastrointestinal issues

• Dependence or withdrawal headaches

For individuals with cardiovascular conditions or hypertension, caffeine intake should always be assessed by a doctor.

The key is knowing your body and listening to how it reacts.

Decaffeinated Coffee: A Good Alternative?

Absolutely. Quality decaffeinated coffee retains almost all the aromatic profile of traditional coffee but with up to 97% less caffeine.

A decaffeinated espresso typically contains about 2–5 mg of caffeine, depending on the blend and brewing method.

It’s ideal for those who:

• Want to enjoy coffee in the evening

• Are sensitive to caffeine

• Are pregnant

• Love the taste of coffee but without the stimulating effect

What to Drink Instead of Coffee? 3 Natural Alternatives to Caffeine

Barley Coffee – The Caffeine-Free Choice

For those seeking zero caffeine, barley coffee is one of the best-known alternatives.
It’s not a stimulant but mimics the look and some of the ritual of coffee: toasted flavor, intense color, and comforting experience.

What you should know:

• Contains 0 mg of caffeine

• Great for the evening or during pregnancy

• Perfect for caffeine-sensitive individuals

Matcha Tea – Green Energy from Japan

Matcha is a finely ground green tea powder originally from Japan.
It contains theine, a form of caffeine that releases more gradually than coffee, providing steady, crash-free energy.
It’s also rich in antioxidants, particularly catechins, and is known for improving focus and mental calm thanks to L-theanine.

What you should know:

• Contains about 30–70 mg of caffeine per cup

• Has an intense, grassy flavor

• Ideal for those seeking concentration and wellness

Chai Tea – Spiced and Stimulating

Chai tea is a black tea blend from India enriched with spices like cardamom, cinnamon, ginger, and cloves.
It offers a rich, warming flavor and can be enjoyed with milk or plant-based alternatives.

It contains less caffeine than coffee but still offers a good energy boost, thanks in part to the spices that stimulate metabolism and aid digestion.

What you should know:

• About 30–50 mg of caffeine per cup

• Spiced, warm, and perfect for colder seasons

• A great morning alternative to cappuccino

Conclusion

Science is clear: coffee, when consumed in moderation, is safe, enjoyable, and even beneficial.
Knowing your personal limit and choosing high-quality products is the best way to enjoy it fully and safely.

Discover our selection of classic and decaffeinated blends at → https://shoporocaffe.com/

Enjoy your favorite coffee whenever you want!