If you’re a coffee drinker, you might wonder about the health effects of your daily cup (or cups) of joe. Research has shown potential benefits of coffee, but also some important reasons to cut back. Let’s take a look at some pros and cons of coffee so you can decide for yourself and adjust as needed.
Pros and Cons of Coffee, and How It’s Made
Coffee is a drink that’s been made and enjoyed for centuries. It’s produced from cherries that grow along the branches of coffee trees. Once a coffee cherry has matured, it’s picked, dried, processed, roasted, and ground so it’s ready to brew into each cup.
Many of us love coffee for its rich flavor and caffeine content that helps us get started each morning. But there’s more to it than that—which brings us to the pros and cons of coffee consumption.
The Benefits of Coffee for Your Body and Brain
Coffee effects the brain in a way that increases alertness and boost concentration, which is why many people love it to start their day.
Plus, according to Harvard Health, research has shown 3-4 cups per day may reduce the risk of:
- Type 2 diabetes
- Liver cirrhosis
- Parkinson’s disease 
- Cardiovascular disease
- Death 
Many health benefits of coffee seem to come from its antioxidant content. However, it’s important to know that whole foods like fruits and vegetables have much higher antioxidant amounts than coffee. If you eat a heavily processed diet, coffee may be a good source, but it’s better to receive these benefits from foods that are also rich in fiber, vitamins, and minerals.
Despite the benefits, there’s a darker side to the pros and cons of coffee to consider, as well.
Side Effects of Coffee—How Much Is Too Much?
A standard 8-ounce cup of coffee contains around 95-165 mg of caffeine, and that varies by origin, prepping method, brewing time, and type of coffee drink. Here are some average numbers (most according to Mayo Clinic):
- A shot of espresso has about 47-64 mg. (For reference, a grande latte at Starbucks typically has two espresso shots—and their caffeine content is typically higher than average.)
- An 8-ounce cup of instant coffee has about 64 mg.
- A 16-oz cold brew from Starbucks has around 200 mg.
- The lighter the roast of coffee, the more caffeine it contains.
Health recommendation discourage consuming more than 400 mg of coffee per day. Too much coffee consumption can lead to problems like:
- Restlessness and irritability
- Upset stomach and heartburn
- Trouble getting or staying asleep, especially if consumed later in the day
- A crash after the caffeine wears off
There is also evidence that coffee may increase heart rate and blood pressure, and elements in unfiltered coffee can increase LDL “bad” cholesterol .
Some can experience side effects from coffee at amounts much lower than 400mg, so it’s important to listen to your own body and reduce your intake if you notice adverse side effects.
Also note that your body builds up a tolerance to caffeine over time. This means it eventually won’t have the same level of effect it once did and you’ll need to drink more to get the same benefits (i.e. alertness and focus).
2 Healthy Coffee Alternatives
So, there are good and bad reasons for consuming coffee. If you want to avoid relying on coffee for all your energy needs, there are some healthier and safer solutions.
Here at Creative Concept Labs, we’ve developed two better natural energy options.
1. CCL Caffeine: Inhaled Natural Energy
CCL Caffeine is an almost-instant energy shot to give you a boost, help you stay awake and alert, or give you extra energy before a workout.
Here’s why CCL Caffeine is a great alternative to coffee:
- No sugar, carbonation, or harmful additives—it’s completely safe!
- No crash like with coffee
- More convenient: fits easily in a purse or pocket for an energy boost anytime
- Absorbed directly so you can inhale and feel it within seconds (much faster than drinking coffee)
- Requires only a small amount of caffeine to produce the same results as other caffeine products
2. CCL Advanced Vitamin B12 Complex
Vitamin B12, also known by the complex word cyanocobalamin, is a key player in many crucial health functions, including DNA production, metabolism, healthy weight loss—and energy levels.
The vitamin B12 complex in Advanced Vitamin B12 is like an all-natural shot of energy for your body! And it’s completely free of the side effects often associated with caffeine. Benefits include:
- Instant absorption through nanotechnology delivery.
- More effective than B12 liquids, pills, powders, or gummies.
- Great for everyone—including vegetarians and vegans.
- Delicious berry flavor!
At the end of the day, there are both pros and cons of coffee to think about. If you’re concerned about the side effects of having too much or want to try something new, one of the above options can provide the same boost as a safe alternative.