Coffee-lovers rejoice: there’s little evidence to support its potential harm, and in moderation may even be beneficial. As individuals respond differently to caffeine depending on genetic and brain receptor differences and medical conditions such as anxiety, panic disorder, heart arrhythmia and high blood pressure — the amount of caffeine recommended depends on an individual.

Importantly, it should be remembered that the health benefits of coffee aren’t solely related to caffeine alone; rather they come from its combination of nutrients such as antioxidants, magnesium and potassium – essential components in helping lower risk for heart disease and stroke. A recent study concluded that those who regularly drank 1.5-3.5 cups of sugar-sweetened coffee each day were up to 30% less likely to die during the study period compared with those who never drank any.

Coffee contains chlorogenic acid which acts as a natural sunscreen by inhibiting COX-2 enzyme which breaks down fatty acids that lead to cell damage and cancer, according to research. Furthermore, research suggests that its polyphenols and phenols help protect against Parkinson’s disease while decreasing diabetes risks.

Another surprising benefit of coffee may be its potential to help build a healthier gut microbiome. Coffee contains soluble fibers that act as prebiotics – fuel for trillions of beneficial bacteria that live within our digestive tract and play an integral part in immune function, nutritional status and digestion.

According to a 2021 study, people who consume two or three cups of coffee daily may be at lower risk for cardiometabolic conditions like heart disease and diabetes. More specifically, those who drink coffee were half as likely to develop type 2 diabetes while their heart failure risk was decreased by 40%.

Studies have demonstrated that regular consumption of coffee may reduce your risk of liver cancer, possibly as a result of its anti-inflammatory properties and ability to help protect against liver inflammation.

While overindulgence in coffee may result in adverse side effects such as rapid heart rate, jitteriness and headaches, there’s little evidence to support that moderate intake (up to 400 milligrams daily or approximately four 8-ounce cups of brewed coffee) poses any significant harm for most adults. Pregnant women should discuss their caffeine consumption with their doctors.