Coffee has long been considered an indispensable beverage, be it as part of breakfast, afternoon snacking or as an uplifting hot cocoa before bed. Not only does coffee provide numerous health benefits ranging from mood-lifting caffeine to heart-protective antioxidants; however, excessive consumption may present health risks; experts have established two to five cups as the daily maximum serving limit of coffee to be safe.

Coffee’s best-known component is caffeine, a psychostimulant which stimulates the central nervous system and improves alertness, reaction time, endurance, diuretic properties (flushing water out of the body) as well as being an appetite suppressant. Coffee also contains several essential vitamins and minerals including potassium, magnesium, folate, Vitamin B1 (B12) and chromium.

Coffee has long been recognized for its natural energy boosting abilities; however, its nutritional profile doesn’t compare favorably to many energy boosters in terms of calories consumed. Coffee contains very little fat, sodium, sugar or cholesterol. Although caffeine does exist within coffee beans themselves, its beneficial properties stem more from other components in its composition; specifically its polyphenol content which has been linked with reduced cardiovascular disease risk.

These phytochemicals have also been linked with reduced risks of type 2 diabetes, liver disease and Parkinson’s disease. One study demonstrated that those who consumed two to five cups of coffee daily were 20-30% less likely to die from heart disease or other causes of death compared to those who didn’t drink coffee regularly.

However, coffee’s caffeine can increase blood pressure for some individuals. If your blood pressure is elevated, limit yourself to two to three cups daily of coffee consumption; otherwise it may trigger headaches.

While coffee may contain potential downsides, the evidence overwhelmingly points towards its safety for most individuals in moderation. Some experts have even advised that people without caffeine withdrawal symptoms could potentially consume up to six cups a day without adverse health consequences.

To maximize your enjoyment of coffee, select a light roast, use a fine grind and filter your water before drinking it. Doing so will reduce acidity and toxins present in the drink, which could otherwise impede with absorption of phytochemicals that provide health benefits. Black coffee should always be preferred over sweeteners or milk as these add unnecessary calories and extra fat; if necessary opt for nonfat or skim milk varieties.