Coffee consumption may have an effect on our health; yet how much is enough? A recent study indicated that those consuming 3-5 cups of regular coffee daily had reduced risks of type 2 diabetes, liver cirrhosis, and Alzheimer’s disease compared with those who didn’t drink as much; too much caffeine can cause side effects like jitters or difficulty sleeping.

Registered dietitian Dr Frankie Phillips advises Coffee Friend that adults can consume up to 400 milligrams of caffeine daily – the equivalent of around four cups of regular brewed coffee – without experiencing adverse health effects and is well within the range recommended for most healthy adults.

Coffee not only offers potential caffeine benefits, but it can also provide essential nutrients like potassium and magnesium. Sugary add-ins may have negative impacts on health as they can contribute to weight gain in children and teenagers.

As much as possible, it’s best to drink coffee without added sugars – or as little sugar as possible. Dark variety coffee has more health-beneficial polyphenols than its lighter counterparts; adding milk could reduce heart disease risks and cholesterol levels further still.

There are various ways you can make your coffee healthier, including refrigerating it overnight for a colder beverage. Research shows this technique extracts more antioxidants from beans which may help boost immunity. Also try not to oversweeten with artificial sweeteners which could negatively impact blood sugar levels and gut microbiomes.

An excellent way to maximize the nutritional value of your coffee cup is to choose an Arabica or Luwak variety with low acid levels, dark roast, or filtered coffee brewing method that removes impurities from water used to brew it. These will all increase its nutritional value.