Coffee is a part of many people’s daily routine, and there’s no harm in adding sugar and milk for an enjoyable cup. If your body tolerates coffee well, regularizing your intake has even been shown to improve long-term health outcomes; according to one 2022 study in The Annals of Internal Medicine, those drinking 1 to 3 cups per day containing caffeine — even with added sweeteners — were 30% less likely to die than those who consumed no caffeine at all.

Coffee contains over 100 bioactive compounds, including caffeine. These can reduce inflammation, improve insulin sensitivity, boost metabolism and block receptors involved with abnormal heart rhythms – but if you’re going to drink coffee at all, make sure it is unprocessed; the latter changes chemical compositions and therefore some health-promoting properties of this beverage can diminish over time. Young suggests keeping consumption reasonable to keep benefiting.

For optimal health, the optimal cup of joe should be prepared using water at or below boiling temperature, dark roasted beans with fine grinds that have been finely ground, and served without cream or sugar added. In this way, more polyphenols will be present with each sip. To get even greater benefits from home brewing your own, rather than buying from coffee shops. Ideally, adults shouldn’t exceed 400 milligrams of caffeine daily – roughly equivalent to six cups of brewed coffee; however it’s helpful to check labels carefully!

Research has demonstrated that coffee can protect against liver cancer, one of the world’s leading causes of death. A 2017 BMJ Open study also demonstrated how coffee could lower risk of Type 2 diabetes as well as decrease chronic kidney disease risks and extend healthspans by an impressive two years.

However, other healthy habits should be relied upon in order to meet your health goals. “If your diet, exercise and sleep schedule are in check and you do not suffer from reflux disease, I think three or five cups of coffee per day would likely not pose any detrimental effects,” Rothschild advises.

Becky Upham is a freelance writer and certified fitness instructor. For almost two decades, she has been professionally involved with health and wellness industry; acting as race director, recruiter for Team in Training of Leukemia & Lymphoma Society, communications manager at Mission Health, blogger for Moogfest as well as cycling instructor – in all these capacities serving both professional as well as personal purposes. Hobbies include running and reading fiction novels.

Li Cohen is an award-winning freelance healthcare reporter, amNewYork obituarist and climate/environmental/weather reporter for The Seminole Tribune. Additionally, she holds a master of English writing degree from Hollins University; enjoys reading fiction books, teaching cycling classes and creating playlists.