Aromatic, stimulating, and sometimes a bit controversial – coffee has stirred emotions for years. Some cannot imagine a morning without a cup of espresso, while others avoid it like the plague, fearing magnesium depletion or stomach irritation. What is the truth? Does coffee really harm health, or does it perhaps bring more benefits than we think? It’s time to dispel the myths and see what science says.

Coffee and Dehydration

“Don’t drink so much coffee, or you’ll get dehydrated!” – this is one of the most common warnings you hear from caffeine skeptics. Does coffee really make the body lose more water than it takes in? Research shows that this is a myth. Caffeine does have a mild diuretic effect, but in people who regularly drink coffee, the body adapts to its influence.

As a result, a cup of coffee provides fluids similarly to a glass of water. According to a review of studies published in the American Journal of Clinical Nutrition, moderate coffee consumption (3–4 cups a day) does not cause significant dehydration and can be considered part of the daily fluid balance. So if coffee is your favorite drink – relax, you don’t need to drink water in advance!

Coffee and Heart Health

For years, there has been a myth that coffee is public enemy number one for a healthy heart. After all, caffeine raises blood pressure, right? This is somewhat of a misunderstanding. Indeed, after drinking coffee, there may be a temporary increase in blood pressure, but this effect is short-lived and does not mean that coffee increases the risk of hypertension or heart disease.

On the contrary – according to studies, regular consumption of 2–3 cups a day may reduce the risk of cardiovascular diseases, including stroke and heart failure. Additionally, coffee contains antioxidants that support the cardiovascular system. Of course, if someone has hypertension, it’s worth consulting a doctor, but for most people, coffee is not a threat.

Coffee and the Digestive System

Is coffee a direct path to an irritated stomach and reflux? Not necessarily. While caffeine can relax the lower esophageal sphincter, which may indeed exacerbate heartburn in some individuals, this is not the case for everyone. Studies show that coffee is not a direct cause of reflux, and its impact depends on individual sensitivity.

People with a hyperreactive digestive system may experience discomfort, especially after drinking coffee on an empty stomach, but for most people, it does not have a negative effect. Moreover, coffee stimulates the production of digestive juices and can aid digestion. So if you don’t experience any discomfort, there’s no need to give it up – just be sure to observe your body’s reactions!

Coffee and Magnesium Depletion

Many people believe that every cup of coffee robs us of this valuable mineral. The truth is a bit more complex. Caffeine can indeed increase magnesium excretion in urine, but this effect is minimal and does not lead to deficiencies in individuals with a varied diet. Furthermore, coffee itself provides magnesium – 200 ml of brewed coffee contains about 7 mg of this mineral.

According to research published in the European Journal of Clinical Nutrition, moderate coffee consumption does not cause significant magnesium loss; on the contrary, it may be one of its additional sources. So if you maintain a balanced diet, you don’t need to worry – coffee won’t “wash away” your health!

Is Coffee Addictive?

“Don’t drink so much coffee, or you’ll get addicted!” – this is a popular warning, but does coffee really have such a strong addictive effect? Not necessarily. Caffeine can cause a mild dependence, but it does not meet the criteria for addiction in the classical sense. Yes, sudden withdrawal from coffee can result in headaches, drowsiness, or decreased concentration. However, these symptoms are short-lived and subside after just a few days. According to research, caffeine does not lead to compulsive consumption or destructive effects on daily life, as is the case with addictive substances. So if your morning cappuccino is part of your daily routine – relax, you don’t need to worry about addiction!

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