Coffee may seem like an unhealthy beverage, but there’s actually some evidence suggesting it could actually be good for you if consumed moderately. Coffee has been linked to lower risks of liver cancer among female drinkers and heart disease for male consumers; additionally it contains antioxidants that may protect against various illnesses.

Coffee’s benefits stem largely from its caffeine content, which acts as a stimulant and boosts energy levels. Coffee also blocks receptors for the chemical adenosine in the brain and increases levels of other chemicals that improve memory, mood and alertness. But coffee contains much more than caffeine alone – its health-giving brew also contains magnesium, potassium, niacin and folic acid which make for a potency drink!

Coffee’s health benefits extend well beyond its nutritional value, with studies linking moderate coffee consumption to reduced dementia risk, increased mental performance, improved insulin sensitivity and metabolism, reduced risks for depression and heart disease as well as decreased risks. Although evidence supports moderate coffee consumption, please remember that many studies can only show an association between caffeine intake and desired outcomes.

Coffee may also cause adverse side effects if consumed excessively or too late in the day. Caffeine can disrupt sleep patterns, speed up heart rates and raise blood pressure; furthermore it may cause jitteriness, headaches, upset stomach and anxiety in some individuals. If any of these symptoms arises for you it might be wise to limit how much coffee you drink or switch to decaf variants instead.

While there’s been much discussion of coffee’s effect on health, most experts agree it shouldn’t be harmful when consumed properly. A cup made with high-quality beans, filtered water and served black can provide optimal benefits; adding milk or sugar alters this equation significantly by increasing fat and caloric intake that could counteract any potential advantages, according to Young.

If you enjoy coffee, consider switching up your sweetening choices to healthier options like honey or stevia for sweetening purposes. If you enjoy adding cream or milk, aim for only 1 teaspoon of sugar instead of the recommended 6 (women) or 9 (men). The American Heart Association suggests 6 (women) or 9 (men).