There has been much talk about the health benefits of coffee, with claims it can lower cancer risks or prevent heart disease. But in reality, how much coffee is healthy depends on both your sensitivity to caffeine and whether or not any additional calories such as cream or sugar are added – black coffee without milk or sugar added is generally best; if adding ingredients with reduced sodium and fat content may be appropriate.

Consuming 4-6 cups of coffee every day has been associated with numerous health benefits, such as weight loss, improved mental performance, reduced risks for heart disease and Type 2 diabetes, lower blood pressure and cholesterol. But beware if caffeine sensitivity exists; too much caffeine could lead to negative side effects like anxiety, nervousness or insomnia.

While coffee’s primary benefit lies with its caffeine content, this drink also boasts phytochemicals, magnesium potassium and vitamin B which together work to decrease oxidative stress and boost metabolism, providing energy boost and suppressing appetite to promote weight loss. Furthermore, several studies have linked coffee drinking with reduced depression risk, improved mood and longer lifespan – although these observational studies do not prove coffee was responsible.

One study concluded that those who consumed two or more cups of coffee per day were significantly less likely to develop Parkinson’s disease than non-coffee drinkers, although researchers could not ascertain whether this reduction was attributable to caffeine consumption alone or other factors. Another 20-year study of 200,000 adults concluded that those who drank coffee had lower rates of suicide than people who didn’t drink any coffee whatsoever.

Research suggests that those who drink coffee in the morning are 31% less likely to die of heart disease compared to those who do not consume any, yet all-day coffee drinking did not reduce cardiovascular death risk compared to simply morning consumption. While its exact cause remains unknown, experts speculate that coffee consumption in the afternoon could disrupt circadian rhythms or alter hormone levels, leading to inflammation or other cardiovascular risk factors.

The European Food Safety Authority considers up to 400 milligrams per day–equivalent to about four to five cups of coffee–to be safe for most adults. Be mindful of hidden sources of caffeine such as food or medication. Pregnant and breastfeeding women as well as people who may be sensitive to caffeine should consult their physician prior to making changes in their daily coffee consumption habits.