What Daily Espresso Consumption Does to Your Body

That tiny cup packs a powerful punch. Whether it’s your morning ritual or your mid-afternoon reset, drinking espresso every day can influence everything from your energy levels to your heart health.

Espresso is a concentrated form of coffee, rich in caffeine and plant compounds. In moderation, it may offer meaningful health perks. But like many daily habits, the effects depend on how much you drink and how your body responds.

Here’s what happens to your body when you drink espresso every day.

1. You Get a Dose of Antioxidants and Key Nutrients

Espresso isn’t just about caffeine. It naturally contains small amounts of:

• Vitamin B2 (riboflavin), which supports energy production

• Magnesium, important for muscle and nerve function

• Polyphenols, plant compounds with antioxidant properties

Antioxidants help neutralize free radicals, unstable molecules that contribute to oxidative stress. Oxidative stress has been linked to aging and chronic conditions, so regularly consuming antioxidant-rich beverages like coffee may offer protective benefits.

2. Your Energy and Alertness Increase

The most immediate effect of drinking espresso every day is improved alertness. One ounce of espresso contains about 64 milligrams of caffeine. Caffeine stimulates the central nervous system, helping you feel more awake and focused.

Research shows low-to-moderate caffeine intake can improve:

• Reaction time

• Concentration

• Mental stamina

For many women balancing work, family, and workouts, that quick boost can feel essential.

3. Your Exercise Performance May Improve

Drinking espresso before a workout may help reduce perceived fatigue and enhance physical performance. Caffeine has been shown to improve endurance and short bursts of power.

In one study involving fatigued athletes, both low- and high-dose espresso improved performance and coordination, with higher doses showing stronger effects.

Caffeine works by increasing adrenaline levels and mobilizing fatty acids for energy, which can support stamina during exercise.

4. Your Blood Sugar May Shift

The relationship between espresso and blood sugar is nuanced.

Short term, caffeine can cause a temporary rise in blood glucose. However, long-term coffee consumption has been associated with better blood sugar regulation and a reduced risk of type 2 diabetes.

Chlorogenic acid, a compound found in coffee and espresso, may help improve glucose metabolism. Large population studies suggest that regular coffee drinkers have a lower risk of developing type 2 diabetes, whether they drink caffeinated or decaf varieties.

5. Your Cholesterol Could Slightly Increase

If you drink espresso every day, especially multiple shots, it may slightly raise LDL (low-density lipoprotein) cholesterol.

Espresso contains diterpenes, natural compounds that can increase LDL cholesterol and triglycerides. These compounds are largely removed in paper-filtered coffee, but espresso retains small amounts.

In one study, drinking three to five cups of espresso daily was linked to a measurable rise in total cholesterol. If you have high cholesterol or heart disease risk factors, this is something to discuss with your healthcare provider.

6. You May Experience Caffeine Side Effects

While moderate caffeine intake is considered safe for most adults, too much espresso can lead to unwanted symptoms, including:

• Jitters or shakiness

• Anxiety

• Difficulty sleeping

• Increased heart rate

• Heart palpitations

• Stomach upset or heartburn

• Headaches

Up to 400 milligrams of caffeine per day is generally considered safe for most non-pregnant adults. That’s roughly equivalent to about six single shots of espresso but total caffeine intake from all sources matters.

If you're pregnant, experts recommend limiting caffeine to under 200 milligrams per day.

7. You Could Develop Tolerance or Withdrawal

Drinking espresso every day can lead to caffeine tolerance, meaning you may need more to feel the same effects over time.

If you suddenly stop, withdrawal symptoms such as headaches, irritability, and fatigue can occur. These symptoms usually peak within a few days and resolve within about a week. Gradually reducing intake can ease the transition.

Other Potential Health Benefits

Regular coffee and espresso consumption has also been associated with:

• Reduced risk of metabolic syndrome

• Lower risk of gallstones (especially with caffeinated coffee)

• Possible protective effects against neurodegenerative diseases like Alzheimer’s and Parkinson’s

• A lower risk of depression, likely due to caffeine’s influence on dopamine

It’s important to note that espresso is not a treatment for any condition, but moderate intake may be part of a balanced lifestyle.

How Much Espresso Is Right for You?

Caffeine content varies depending on serving size and preparation. For reference:

• 1 ounce espresso contains about 64 mg of caffeine

• 8 ounces brewed coffee contains about 96 mg

• 1 cup instant coffee contains about 63 mg

Many coffee drinks contain multiple shots, which can quickly increase your total caffeine intake.

You may want to cut back if you notice sleep disruption, anxiety, or heart palpitations. Also consider what you’re adding to your espresso. Sugary syrups, whipped cream, and high-fat dairy can significantly increase calories and saturated fat.

If you love the ritual but want less caffeine, decaf espresso still provides beneficial polyphenols just with much lower caffeine levels.

Drinking espresso every day can offer antioxidants, improved focus, and even exercise support. The key is moderation and paying attention to how your body responds.

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