2 to 3 mg of caffeine per kilogram of body weight—which amounts to 100 mg of caffeine for an athlete who weighs 110 pounds.
3. Helps Fight Heart Disease
Heart disease—the #1 killer in the United States, disproportionately affects Black men. Between the ages of 45 and 64, Black men have a 70% higher risk of developing heart failure than White men.
Studies show that coffee is not only rich in caffeine, but it is an excellent source of antioxidants, which may help protect cells from damage. And a higher intake of coffee is associated with a lower risk of mortality, including deaths from heart disease.
Coffee Vs. Tea: Is One Better For Your Health?
4. Helps Protect Against Alzheimer’s Disease
Alzheimer’s disease is currently ranked as the sixth leading cause of death in the United States. However, it is the fourth leading cause of death in older Blacks. Some research suggests that caffeine may protect against dementia, including Alzheimer’s disease.
One study found that adults ages 64 and older who drank two to three 8-ounce cups of coffee each day (about 261 mg of caffeine) for 10 years had fewer symptoms of dementia compared to those who only consumed about a half-cup (64 mg caffeine) of coffee daily. Another study found that 200 mg of caffeine each day may boost long-term memory.
Caffeine is safe for most adults when taken in moderate amounts. The Food and Drug Administration (FDA) recommends no more than 400 mg a day, or two to three cups of coffee.
However, some people are more sensitive to the effects of caffeine than others. Too much caffeine is associated with restlessness and shakiness, headaches, dizziness, rapid heart rhythm, and anxiety. Caffeine may also interact with certain medications and supplements. If you are a new coffee drinker, you should check with your health care provider about whether you should limit or avoid caffeine.