A recent study suggests that coffee may not only provide us with a tasty pick-me-up but may also extend our healthspan, or our life expectancy without serious disease. This research conducted an in-depth analysis of 85 past studies with hundreds of thousands of people from Europe, Americas and Australia to investigate whether their coffee consumption was related to mortality rates as well as metabolic and inflammation indicators. Studies taking into account factors like smoking and alcohol to isolate the direct impact of coffee consumption on overall health are conclusive: people who consumed at least three cups a day were far less likely to die of chronic diseases compared to those who abstained from coffee consumption, and were likely to live longer, adding on average about 1.8 years to their lifespans.

Coffee drinkers were found to have lower levels of blood pressure, insulin and cholesterol as well as being less likely to be overweight, have high blood sugar or experience depression. Research points to coffee’s polyphenol-rich beans as the source of many of its benefits, rather than caffeine alone. Polyphenols are powerful antioxidants that support brain and digestive health, alleviate stress levels in the body and can protect against cardiovascular disease, diabetes, some cancers and Parkinson’s disease. Coffee with antioxidants packed into it provides more of the same benefits, so opt for light roasts, fine grinds and hot but not boiling water when making your brew. Aim for four to five 8-ounce cups daily within the FDA-recommended daily limit of 400 mg caffeine consumption.

Coffee should not be seen as a replacement for healthy behaviors like exercise, healthy diet and getting enough sleep. Furthermore, too close to bedtime coffee consumption may disrupt our sleeping cycle and increase risk for high blood pressure, heart disease anxiety depression and digestive issues like reflux.

But experts agree that as long as a healthy adult doesn’t experience adverse side effects from coffee consumption, it should be fine to enjoy that morning jolt. Just be sure to hydrate well with water and limit sugary sweeteners, and don’t use coffee as an excuse to skip meals or indulge in unhealthy fats and carbs later on in the day. For pregnant mothers or those breastfeeding, seeking medical advice before increasing caffeine consumption.