The next time an acquaintance says that he doesn't take any herbs, ask him whether he drinks coffee. The odds are about fifty-fifty that he does, and thus is using one of the world's most popular herbs. And, unless he is downing the java with reckless abandon, he may actually be improving his health. Coffee is a complex liquid and its effects are still being studied, but the evidence for health risks and benefits seem to almost balance out. Consider the following consensus opinions on coffee and health:

Benefits:
• May reduce the risk of suicide among women.
• Helps prevent gallstones and symptomatic gallbladder disease in men.
• Contains caffeine-related compounds (theophylline) that can alleviate the symptoms of asthma in some cases.
• Can increase alertness and prolong waking hours.
• May improve short-term recall.
• Promotes the effectiveness of certain migraine drugs.
• May reduce the risk of cirrhosis of the liver among heavy drinkers.
• May postpone muscle fatigue and thus enhance athletic performance and endurance.
• May protect against free radical damage to tissues – one study found that coffee has more antioxidant activity than red wine, green or black tea, or orange juice.

Risks:
• Increases blood pressure among people with high blood pressure.
• Causes insomnia, anxiety, and irritability.
• May worsen symptoms of PMS in some women.
• Can reduce fertility in women trying to conceive.
• Can cause heartburn and indigestion.
• May increase the risk of osteoporosis in postmenopausal women.
• May increase blood levels of homocysteine and the associated risk of cardiovascular disease.

We should also note that some health authorities remain concerned about the potential effects of coffee drinking on heart disease, fibrocystic breast disease, stomach ulcers, and pancreatic and colorectal cancer, although for the most part recent studies seem to be exonerating coffee on these issues.

You'll probably notice that some people's risks are another's benefits, and that timing can be important – coffee's stimulation is generally more welcome in the morning than late at night. So drink accordingly. Also, keep in mind that, like virtually any herb or other substance you might consume, dosage is also important. Few people will be especially bothered by one or two cups of coffee, but adverse effects are much more likely for those gulping down eight to ten cups per day.

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