Coffee has long been associated with numerous health benefits. A recent study concluded that people who consumed 1 1/2 to 3 1/2 cups of regular, unsweetened coffee daily were up to 30% less likely to die during the study period than those who didn’t drink coffee (source: Annals of Internal Medicine). Coffee may also reduce liver cancer risks and colon cancer risks while decreasing type 2 diabetes rates and the chance of stroke.

Although some studies have demonstrated the correlation between coffee consumption and an increased risk of heart disease and smoking status as well as diet and exercise habits and coffee’s increase in heart disease risk, such results do not rely on rigorous, controlled studies with random samples to draw meaningful conclusions.

Studies have also demonstrated that caffeine consumption at higher than usual levels may lead to irregular heartbeat (abnormal arrhythmia), leading to an increase in blood pressure. Most coffee-related side effects are mild and temporary – such as mild elevations in blood pressure, rapid heartbeat, stomach upset, insomnia or nervousness.

How much coffee should we drink daily to remain healthy? While research suggests three to four cups a day as optimal, remembering moderation is key: too much caffeine can result in an uncomfortable jitteriness that interferes with sleep or even lead to dehydration.

Coffee not only helps increase energy, but can provide many additional health benefits as well. From protecting against Parkinson’s disease and dementia to helping you lose weight naturally as an appetite suppressant.

For optimal coffee drinking experience, select quality beans from a local roaster and add milk or cream for additional protein and fat intake. For an added healthy kick, experiment with adding sea salt or cinnamon as these spices have been shown to heighten flavor in coffee drinks.

As you decide how many cups of coffee to indulge in each day, keep in mind that adding in decaf brews throughout your day can add a small boost of caffeine without disrupting sleep or creating anxiety. However, if caffeine is interfering with sleep quality or making you jittery consider either cutting back on how much you’re drinking altogether or switching completely to decaf.

Becky Upham has been professionally involved in fitness and wellness for almost two decades, serving in roles ranging from race director to trainer with Team in Training of the Leukemia & Lymphoma Society; communications manager at Mission Health; writer at Moogfest; fitness instructor; nutrition coach; and more. Currently she teaches cycling classes, runs marathons, reads fiction novels – while holding both bachelor’s degree from UNC and master’s from Hollins University degrees in English writing respectively.