No matter how much we enjoy our morning cup of joe, too much caffeine could be harming our health. Excess caffeine consumption has been linked with insomnia, nervousness, stomach upset and heart palpitations as well as potentially leading to overdose – an excessively high level of caffeine intake can be toxic and lead to overdose. Most experts consider up to 400 milligrams daily — equivalent to four 8-ounce cups of coffee — safe for adults; this may differ if pregnant/breastfeeding women attempt to conceive or suffer from certain medical conditions.

People who consume too much coffee may not even realize they’re taking in too much caffeine because it has become such an integral part of their lives. With just a few adjustments to ensure you are reaping maximum health benefits without overindulging in this powerful stimulant, java can still provide benefits!

Start by paying attention to the quality and brewing technique of your beans. Higher-grade beans provide more health-promoting compounds in each sip; look for organic, fair trade and ethically sourced beans if possible. Next, brew using either French press or drip brewer in order to minimize over-extraction of beans before grinding just prior to brewing for optimal flavor and maximum health-promoting polyphenol content.

Choose high-altitude beans grown in Ethiopia, Colombia or Central and South America’s mountains for maximum polyphenol levels, and then grind your own rather than purchasing preground beans – finer grinding releases more polyphenols into the body – one reason why espresso may be one of the healthiest drinks to try as it requires an extremely fine grind!

Sweeteners should be avoided at all costs as they add unnecessary calories and increase caffeine consumption. Instead, opt for natural sweeteners like honey, stevia or coconut sugar; or grass-fed butter to give yourself an energy boost.

Bottom line, moderate coffee consumption appears to be associated with reduced risks of chronic diseases, including type 2 diabetes and liver cirrhosis (linked with 4 or more cups a day) as well as Parkinson’s disease and depression, with its greatest benefits seen with 5 cups a day or more consumption.

However, it should be remembered that these studies were observational in nature and cannot definitively link lower risks associated with coffee to its consumption. Other factors might also play a part; those who drank less coffee may have overall healthier lifestyles overall. If you consume over four to five cups per day of caffeinated beverages it might be worth cutting down or switching to decaf to see if any difference in your health outcomes are noticed.