Is Espresso Bad For You?

Key Takeaway

• Espresso offers antioxidant and cognitive benefits when consumed in moderation (up to 3 shots/day), but excessive intake can lead to anxiety, sleep disruption, and digestive issues.

There’s no doubt about it; espresso is delicious. That smooth, rich flavor is like nothing else. But is espresso bad for you? 

The Good

Espresso has some health benefits! It has antioxidants like polyphenols and flavonoids, which can help fight off disease-causing free radicals. It also contains caffeine, which can help with concentration, alertness, and energy levels.

The University of California found that two cups of espresso enhanced memory consolidation and long-term memory. However, more than two cups did not have any additional benefits.

A study published in the Medicine and Science in Sports Journal found that caffeine alone can help with weight loss. Espresso is low-calorie which means you’ll have more energy to get through your day while also improving exercise performance!

Did you know that experts also found that drinking espresso can help improve your attention span? It causes an increased concentration of dopamine within our brains. The effects last only briefly; if consumed too much, users may experience jitteriness, making focusing on anything difficult – not just work!

One study at Harvard University also revealed that individuals who increased their intake of coffee featuring a shot had an 11% lower risk than those with little or no consumption! In contrast, people whose diets lack espressos saw 17 percentage points higher risks associated with Type 2 Diabetes.

The Bad

Espresso can be bad for you if you have too much of it. Too much caffeine can lead to anxiety, jitters, and sleeplessness (FDA, 2024). Espresso is also acidic, irritating your stomach if you drink too much of it. And, of course, those syrups and added sugars can quickly turn a healthy cup of espresso into an unhealthy sugar bomb.

Espresso also contains cafestol. This antioxidant affects the way your body regulates cholesterol. Some say that drinking espresso can lead to a spike in cholesterol levels.

Drinking coffee a few hours before bedtime can also disrupt your sleep. This is because caffeine has a half-life of 4-6 hours. So, if you’re planning on hitting the hay early, you should avoid drinking espresso (or any caffeinated beverage) too close to bedtime.

The FDA (2024) recommends a maximum of 400 mg caffeine per day for healthy adults, which is about 5–6 shots of espresso.

The Ugly

Let’s be honest, though. The real reason espresso might be bad for you is that it’s addicting. Once you start drinking it regularly, it’s hard to go without it. That means you might drink multiple cups a day, which can quickly lead to the side effects we mentioned in “the bad.” So if you’re worried about your espresso habit, it might be best to cut back.

Who Should Avoid Espresso?

Pregnant or Breastfeeding Women: Limit to 200 mg caffeine/day (about three espresso shots) (FDA, 2024).

Individuals with Heart Conditions: Consult your doctor if you have arrhythmias or hypertension.

Acid Reflux Sufferers: Consider lower-acid brewing methods or decaf options.

Espresso vs. Drip Coffee: Acidity Comparison

Beverage	pH Level	Notes
Espresso	5.0-5.1	Higher acidity per ounce
Drip Coffee	5.5-6.0	More diluted, less stomach upset
Cold Brew	6.3-6.8	Lowest acidity, gentlest on gut

How Much Espresso Is Considered Safe?

It’s generally safe to have up to three cups of espresso daily (US FDA, 2024). However, remember that everyone is different, and caffeine can affect people differently. If you’re feeling any of the negative effects mentioned in “the bad,” it might be a good idea to cut back on your espresso consumption.

A shot of espresso has about 64mg of caffeine, but when you mix it with a latte or cappuccino, the amount of caffeine can increase significantly. The recommended amount of caffeine for adults is 400mg daily, so make sure you know what’s going into your daily cup.

How to Make A Healthier Espresso

If you want to make your espresso healthier, the following tips can help:

• Start by using low-fat milk instead of whole milk or cream.
• Choose organic coffee brands.
• Skip the sugar, syrups, and artificial sweeteners.
• Add a sprinkle of cinnamon or some cocoa powder instead for added flavor.
• Go for filtered coffee over instant – it has fewer carcinogens.
• Limit yourself to no more than three cups per day.
• Drink coffee straight black or add a splash of milk.
• Choose less-acidic brewing methods like French press or pour-over.
• Drink your espresso slowly to savor the flavor and enjoy its health benefits.

Final Thoughts: Is Espresso Bad For You?

Espresso isn’t necessarily bad for you, but enjoying it in moderation is important. Too much caffeine can have negative side effects, and those added syrups and sugars can quickly turn a healthy cup of espresso into an unhealthy one. If you’re worried about your espresso habit, try cutting back to one cup daily (or even every other day). Your body will thank you.

Reference:

U.S. Food and Drug Administration. (2024, August 28). Spilling the beans: How much caffeine is too much? https://www.fda.gov/consumers/consumer-updates/spilling-beans-how-much-caffeine-too-much