The 30-second answer
- ⚡ Caffeine improves alertness and may help with physical effort.
- 🍇 Coffee contains antioxidants, such as chlorogenic acids.
- 🌙 It can disturb sleep: avoid coffee late in the day if you're sensitive to it.
- ⚖️ For a healthy adult, a maximum of about 400 mg of caffeine a day is often cited, or 3 to 4 cups.
Updated 27 September 2026 · Reading time: 7 min
You read all sorts of contradictory things about coffee. Here's what there is consensus on today, with no miracle promises. This article is for information only and does not replace medical advice, particularly during pregnancy, with a heart condition or while on medication.
Caffeine and its effects
Caffeine temporarily blocks fatigue signals in the brain. It improves alertness, attention and reaction time. Its effects appear within 15 to 45 minutes and last several hours. Arabica contains about half as much caffeine as robusta: our coffees have a caffeine content of 1.17% to 1.40%.
Antioxidants in coffee
Coffee is a major source of antioxidants in the diet, notably chlorogenic acids. Some of them are transformed during roasting. Observational studies often associate moderate coffee consumption with favourable effects, but they don't prove that coffee is the cause. So let's stay cautious.
Coffee and exercise
Caffeine is one of the most studied substances in sports nutrition. Taken before exercise, it may reduce the feeling of fatigue and improve endurance performance in some people. An espresso an hour before a session is often enough. Watch out for the effects on sleep if you train in the evening.
Coffee and sleep
Caffeine can stay active in the body for several hours. In sensitive people, a coffee in the afternoon can delay falling asleep or make sleep lighter. If that's you, keep coffee for the morning and early afternoon.
How many cups of coffee a day?
For a healthy adult, European health authorities consider that around 400 mg of caffeine a day raises no concerns, or about 3 to 4 cups. For pregnant women, the recommended limit is lower, around 200 mg. These figures vary with the size of the cup and the coffee used.
Spreading your coffees well in 4 steps
- Count your cups. For a healthy adult, stay around 3 to 4 cups a day, or close to 400 mg of caffeine.
- Have the strongest ones in the morning. Caffeine's effects appear within 15 to 45 minutes and last several hours.
- Time your pre-workout coffee. An espresso an hour before exercise is often enough; avoid it in the evening if you train late.
- Stop in the late afternoon. If you're sensitive, keep coffee for the morning and early afternoon so you can fall asleep easily.
For a gentler cup: a medium-roast arabica, lightly sweetened, without added cream, is still the simplest way to enjoy coffee every day.
A SMOOTH COFFEE FOR EVERY DAY
Brazil Santos Coffee
Smooth, light and low in acidity, with a caffeine content of 1.17%. An easy-drinking coffee, ideal for the morning.
Frequently asked questions
Is coffee good for your health?
Drunk in moderation by a healthy adult, coffee is part of a balanced diet. Ask your doctor if in doubt.
How many cups of coffee a day?
About 3 to 4 cups, or close to 400 mg of caffeine, for a healthy adult. Less for pregnant women.
Does coffee keep you awake?
It can, in sensitive people. If that's you, avoid it in the late afternoon and evening.
Should you drink coffee before exercise?
For some athletes, a coffee an hour before exercise reduces the feeling of fatigue. Try it in training first.
Does arabica contain less caffeine?
Yes, about half as much as robusta. Our arabicas contain 1.17% to 1.40% caffeine.
Key facts and sources
- About 400 mg of caffeine a day, or 3 to 4 cups: the benchmark used by European health authorities for a healthy adult.
- About 200 mg a day: the recommended limit during pregnancy.
- Onset within 15 to 45 minutes, with effects lasting several hours in the body.
- Caffeine content of our arabicas: 1.17% to 1.40%, about half that of robusta.
- Observational studies associating moderate coffee consumption with favourable effects: they show an association, not a cause.
For information only: this article does not replace medical advice, particularly during pregnancy, with a heart condition or while on medication.
Our smooth everyday coffees
Related articles
- Organic coffee: what the label really changes
- Arabica vs robusta: what's the difference?
- Café crème, latte, cappuccino: homemade recipes
In short: caffeine improves alertness and may help with physical effort. Moderate consumption, 3 to 4 cups a day for a healthy adult, remains reasonable. If in doubt, talk to your doctor.
Our 100% arabica coffees are craft-roasted in France in small batches and delivered anywhere in Morocco in 2 to 5 days. Free delivery from 350 DH, cash on delivery.
