Black coffee drinkers are often stereotyped as exhausted or sleep-deprived, but some people simply enjoy the bold, bitter taste. Depending on the roast, black coffee can even have rich hints of fruit or chocolate, offering more complexity than you might expect. The boost in energy is just an added perk!
But black coffee does more than just wake you up. Over time, it can have several health effects on the body. Some are good and some not-so-good, depending on how much you drink daily.
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That's because caffeine blocks adenosine, a brain chemical that promotes sleepiness and relaxation, from binding to receptors and activating its effects. The caffeine content of a medium (12-ounce) black coffee can range from 170 to 255 milligrams, compared to the 136 milligrams typically found in a coffee with milk and sugar.
2. It can reduce your risk for multiple chronic diseases
Drinking a cup of coffee each day might do more than just boost your energy. It could also help protect against certain types of cancer, especially colorectal cancer.
Black coffee may also help protect against other chronic diseases. "Drinking coffee may help combat oxidative stress and reduce inflammation thanks to its polyphenol content," says registered dietitian Victoria Whittington, RDN. Polyphenols are plant compounds with antioxidant properties that protect cells from damage. "Lower levels of inflammation are linked to lower risk of chronic diseases like heart disease and type 2 diabetes."
Research also points to coffee’s heart-health benefits. An observational study of nearly 450,000 middle-aged adults found that drinking two to three cups of coffee per day was associated with a lower risk of heart disease and longer overall lifespan compared to those who didn’t drink coffee at all.
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Specifically, caffeine keeps you alert by blocking adenosine, a chemical in the brain that promotes sleep. This leads to increased activity in areas of the brain responsible for decision-making, attention and other cognitive functions. Brain imaging studies also show that caffeine reduces activity in brain networks linked to passive or daydreaming states, helping you stay more focused.
4. It can help you burn fat
One benefit of drinking black coffee is that it avoids the extra calories from added sugars and creamers, says Catherine Metzgar, PhD, RD, a nutrition scientist and registered dietitian at Virta Health: "Depending on how many cups one drinks a day, this can add up."
That said, Dr. George cautions that relying on black coffee alone to lose belly fat isn’t an effective weight loss strategy. Whittington agrees, noting that while black coffee can slightly increase metabolism and improve exercise performance, it’s not a magic solution for losing abdominal fat.
Drinking black coffee can help prevent mouth infections, according to Dr. Sandip Sachar, DDS, a general and cosmetic dentist at Sachar Dental. While unexpected, it makes perfect sense: Coffee contains antioxidants that can help prevent bacterial growth in the mouth.
"Hydrating the mouth also helps prevent bacterial growth," she adds. "And finally, all liquid consumption washes away food particles that can act as nutrients for harmful bacteria."
6. It can stain your teeth
On the other hand, black coffee is acidic, meaning it's not exactly great for your tooth enamel. Dr. Sachar says the acidity of black coffee ranges from 4.85 to 5.10. "Acid causes erosion of tooth enamel and can lead to increased tooth decay," she explains. "Additionally, coffee contains tannins that cause staining and yellowish discoloration of the teeth."
She also advises rinsing your mouth with water immediately after drinking coffee to help neutralize acidity and wash away tannins. If you plan to brush your teeth, wait at least 30 minutes afterward, since brushing too soon can damage softened enamel.
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Black coffee can also stimulate bowel movements. The caffeine in coffee increases hormones that trigger colon contractions and help move waste through the rectum. Some people report needing to go within an hour of drinking coffee, and in some cases, it can happen as quickly as four minutes after finishing their cup.
8. It can keep you up at night
"To prevent sleep disturbances, it's best to limit coffee intake in the late afternoon and evening hours," Dr. Metzgar advises. "While there is individual variability, consuming coffee too late in the day may disrupt circadian rhythm and sleep quality."
9. It may increase your anxiety
Caffeine is a stimulant, and consuming too much of it increases anxiety symptoms. "Everyone has different levels of sensitivity, but for those who are highly sensitive to caffeine or have high caffeine intake, this can lead to increased heart rate and anxiety," explains Dr. Metzgar.
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Is It Safe To Drink Black Coffee Every Day?
So what counts as "moderation"? According to Dr. Metzgar, it means consuming up to 400 milligrams of caffeine per day. "This is equivalent to about four to five 8-ounce cups," she concludes.
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Sources
Adenosine, caffeine, and sleep–wake regulation: state of the science and perspectives. Journal of Sleep Research.Caffeine Chart. Center for Science In The Public Interest.Coffee Consumption and the Risk of Colorectal Cancer. Cancer Epidemiology, Biomarkers & Prevention.Coffee consumption is associated with a reduced risk of colorectal cancer recurrence and all-cause mortality. International Journal of Cancer.Victoria Whittington, RDN.The impact of coffee subtypes on incident cardiovascular disease, arrhythmias, and mortality: long-term outcomes from the UK Biobank. European Journal of Preventive Cardiology.Association between coffee and tea consumption and the risk of dementia in individuals with hypertension: a prospective cohort study. Scientific Reports.Caffeine and the risk of dementia. Alzheimer's Society.Dr. Shawn George, DO, is an internal medicine physician at Yorktown Health.Coffee consumption decreases the connectivity of the posterior Default Mode Network (DMN) at rest. Frontiers in Behavioral Neuroscience.Dr. Catherine Metzgar, PhD, RD, is a nutrition scientist and registered dietitian at Virta Health.Sandip Sachar, DDS, is a general and cosmetic dentist at Sachar Dental.Why does coffee help with digestion? Harvard Health Publishing.Effects of Coffee and Its Components on the Gastrointestinal Tract and the Brain–Gut Axis. Nutrients.Dose and timing effects of caffeine on subsequent sleep: a randomized clinical crossover trial. Sleep. Read More Details
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