Coffee has long been part of many people’s morning ritual, and for good reason. Not only can it provide an early-morning boost, it contains antioxidants which may reduce heart disease and diabetes risks as well as improving mood and alertness; caffeine has even been proven to enhance these effects! Unfortunately though, too much coffee may cause jitters, anxiety, difficulty sleeping and high blood pressure – so what amount is considered healthy to drink each day?

As with many things, moderation is key. According to research, adults can consume up to 400 milligrams of caffeine daily without risk. This amount roughly corresponds with four eight-ounce cups of brewed coffee a day and fits within government and health group recommendations for safe intake of caffeine. If pregnant or have other health conditions, be sure to discuss this matter with your physician prior to increasing caffeine consumption.

Coffee may provide many health advantages, from lower risk of liver cancer (as reported in a May 2017 BMJ Open study) to reduced heart disease risk and type 2 diabetes risks (an analysis published in The New England Journal of Medicine in July 2018); even longer lifespan (according to an Annals of Internal Medicine report published in May 2022). But these studies were uncontrolled trials, thus failing to establish that their benefits are due solely to caffeine content in coffee.

For maximum effectiveness, choose unsweetened coffee or use minimal sweeteners such as sugar. You may add milk for flavor but be sure to choose plant-based varieties; one pump of flavored syrup at a coffee shop equals about one teaspoon of sugar; if this option appeals, mix in only small portions at a time until all your sweetener has dissipated completely.

Milk can make your coffee more filling. If dairy isn’t for you, non-dairy options like almond or coconut milk might be more appropriate.

Overindulging in coffee may lead to acid reflux or stomach cramping if taken before meals or with fatty foods, while consistent overdrinking has been shown to increase headaches and the risk of cardiovascular disease, according to research published in The American Journal of Clinical Nutrition.

A healthy cup of coffee requires proper preparation: using high-quality beans, light roast, fine grind and filter. For the best results, black coffee is preferred because its polyphenols (chemical compounds found in coffee) have proven beneficial to our health. For maximum nutrition look for blends containing arabica and robusta beans as well as medium to dark roast which contain more antioxidants than light or dark roast varieties.