Caffeine is an all-natural stimulant that helps improve energy, focus and weight loss. But too much caffeine consumption can be dangerous; to stay safe it’s wise to limit daily caffeine consumption to no more than 400 mg – that’s about four 8-ounce cups of brewed coffee or tea per day – otherwise too much caffeine may raise blood pressure, cause anxiety, heart palpitations or trouble sleeping; with proper management however it should still be possible to enjoy four cups per day without experiencing adverse side effects.

Though individual tolerance of coffee varies significantly, researchers generally consider four cups per day to be safe for most adults. This amount has been found to provide various health benefits including reduced risks for type 2 diabetes and liver disease as well as providing phytochemicals which reduce oxidative stress while increasing metabolism.

Scientists have long recognized that coffee can protect against heart disease, and the latest research further strengthens this assertion. Researchers analyzed data from the UK Biobank on over 347,077 individuals’ diets and health to find those who drank up to three cups per day had lower risks for stroke, cardiovascular death and depression/suicide compared to non-coffee drinkers.

Individuals who drank four or more cups of coffee every day saw the greatest benefits, as these individuals had a reduced risk for Parkinson’s disease by 65-75% compared with non-consumers of caffeine, liver cirrhosis, and cancer were all reduced significantly as a result of daily coffee consumption.

Researchers remain uncertain of why coffee has such protective benefits; however, researchers speculate that caffeine and other chemicals found in it may help to lower oxidative stress and protect against chronic diseases. Furthermore, coffee provides magnesium, potassium and vitamin B – three nutrients essential for supporting normal brain and cardiovascular functions.

Important to keep in mind is that caffeine should not be consumed while pregnant as the fetus cannot properly process it. Some studies have linked high caffeine consumption by mothers during gestation to premature birth and miscarriage. If you do plan to drink coffee during your pregnancy, half-caf or decaffeinated products might help limit daily caffeine intake; herbal teas also tend to contain lower levels of caffeine than coffee brew.