Research suggests that 80% of people worldwide consume caffeine daily, averaging around 200 milligrams, or roughly the equivalent of three cups of espresso.
Caffeine is a natural stimulant that activates the central nervous system, increasing alertness and energy. It can improve focus, ward off fatigue, and may even offer some protection against neurological diseases. However, caffeine has its downsides: It can disrupt sleep, lead to dependency, and, for some, cause feelings of anxiety or restlessness. Caffeine may also have an effect on blood pressure.
Donald Hensrud, MD, MS, associate professor of nutrition and preventive medicine with the Mayo Clinic College of Medicine, explains that caffeine can cause a temporary rise in blood pressure, even in people without hypertension. This effect is generally more noticeable in those who don’t regularly consume caffeine, though responses can vary.
Ahead, we share expert insights and recent research on caffeine’s potential impact on blood pressure and overall heart health.
How much caffeine a day causes high blood pressure?
Any amount of caffeine can cause a temporary spike in blood pressure, though researchers are still investigating the underlying mechanisms. Some believe caffeine blocks a hormone responsible for keeping arteries relaxed, while others think it stimulates the adrenal glands to release more adrenaline, raising blood pressure.
How your body reacts to caffeine can also depend on factors like genetics. People who metabolize caffeine slowly may be more sensitive to its blood pressure effects, even with modest consumption.
So how much caffeine could contribute to high blood pressure over time? An August 2024 study presented at the American College of Cardiology Asia conference suggests that consuming more than 400 milligrams of caffeine daily—about four cups of coffee, ten cans of soda, or two energy drinks—may increase cardiovascular disease risk, even in healthy individuals.
Nency Kagathara, MBBS, of Zydus Medical College and Hospital in India and the study’s lead author, explains, “Due to its effect on the autonomic nervous system, regular caffeine consumption could put otherwise healthy individuals at risk of hypertension and other cardiovascular events.” The autonomic nervous system, which regulates involuntary functions like heart rate and blood pressure, can become overstimulated with excessive caffeine intake. In fact, the study found that participants consuming more than 600 mg daily had significantly higher heart rates and blood pressure, even after periods of rest.
How much caffeine should you have each day?
For most people, medical experts recommend capping caffeine intake at 400 mg per day. For reference, an eight-ounce cup of coffee typically contains 80 to 100 mg of caffeine. It’s also important to be mindful of added sugars in caffeinated drinks, as they can carry additional health risks.
Caffeine’s impact may be especially concerning for those with severe hypertension (160/100 or higher). A study published in the peer-reviewed Journal of the American Heart Association found that drinking two or more cups of coffee daily doubled the risk of cardiovascular-related death in individuals with severe hypertension, compared to non-coffee drinkers.
However, drinking just one cup of coffee or any amount of green tea did not show this increased risk. Green tea, rich in polyphenols with antioxidant and anti-inflammatory effects, may provide protective benefits. For those managing high blood pressure, incorporating green tea or matcha into your routine could be a beneficial alternative to coffee.
Will eliminating caffeine lower blood pressure?
Quitting caffeine can help you avoid the temporary blood pressure spikes associated with its consumption and may reduce any related risks. For regular caffeine users who keep their intake within recommended limits, the body often builds a tolerance, which may lessen caffeine’s impact on blood pressure over time. However, for those with high blood pressure or heightened sensitivity, reducing or eliminating caffeine may lead to a noticeable decrease in blood pressure, particularly if they consume significant amounts daily.
To find out if caffeine might be affecting your blood pressure, Dr. Hensrud recommends measuring your blood pressure before and again 30 to 120 minutes after consuming a caffeinated beverage. If you’re not a regular caffeine drinker and notice an increase of 5 to 10 points, you may be sensitive to caffeine’s effect on blood pressure.
If you decide to cut back on caffeine, try doing so gradually to avoid withdrawal symptoms like headaches, fatigue, and irritability. And remember, if you have concerns about your caffeine intake, consult your healthcare provider for personalized guidance.
How can I bring my blood pressure down?
If you’re concerned about high blood pressure, reducing caffeine intake is just one approach. Making healthy lifestyle changes are important, too. Here are some steps you can take:
- Regular exercise: Engaging in 150 minutes of moderate-intensity aerobic exercise per week, such as brisk walking or cycling, can help lower blood pressure.
- Healthy diet: Eat a diet rich in fruits, vegetables, whole grains, and lean proteins. Limiting processed foods is especially important.
- Limit alcohol and tobacco use: Both can contribute to elevated blood pressure and the risks of developing hypertension.
- Stress management: Techniques such as deep breathing, meditation, and yoga can reduce stress and lower blood pressure.
- Medication: In some cases, medication may be required to control high blood pressure. Consult with a healthcare provider for guidance.
For a daily dose of wisdom, subscribe to The Healthy by Reader’s Digest newsletter and follow The Healthy on Facebook and Instagram. Keep reading:
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