Coffee isn’t just for morning energy – it’s one of the main sources of antioxidants in modern diets, and recent studies have linked moderate consumption with health benefits that range from lower risks of cancer, depression and Alzheimer’s to supporting gut bacteria health and boosting the immune system – not to mention making for delicious smoothies, soups and stews!

Though coffee may provide many health benefits, many of the studies conducted are observational; therefore they cannot demonstrate cause and effect. Too much caffeine can interfere with sleep and increase risk for heart disease; thus it’s best to limit intake to 400 milligrams daily or about two or three cups of brewed coffee depending on individual tolerance levels.

Experts often recommend drinking coffee first thing in the morning in order to stave off energy dips later and prevent insomnia; however, there’s limited research proving this notion and what works for each individual is ultimately what should be implemented.

If you want the maximum benefits from your coffee, look for beans that have been roasted and ground very finely; this can release more polyphenols that provide health advantages. Cold brew is another popular option and some believe that cold brew gives a smoother taste. Ultimately though, what matters most is finding high-quality shade-grown beans which produce more polyphenols.

While you should continue drinking coffee if it brings pleasure, be mindful that its use may result in side effects ranging from short-term anxiety to digestive upset. Some individuals are sensitive to caffeine and should reduce consumption; pregnant or taking alendronic acid-containing medication should consult their physician prior to increasing intake.

Though coffee may not have an adverse impact on health, other foods can have greater ramifications for it – especially magnesium-rich green vegetables, whole grains and nuts that provide important amounts of this mineral. And if you aren’t currently a coffee drinker, “there is no reason to start just because there may be potential health benefits”, according to Tricia Psota, R.D.N, registered dietitian and former NBC News medical correspondent. At times, caffeine-containing food and beverages like energy bars, protein shakes and some over-the-counter medicines may already contain some level of caffeine. So if coffee doesn’t fit with your lifestyle, tea may be another alternative: whether green, black or herbal based tea blends might better fit with your preferences and help you live your best life!