As most people start their day right with coffee, caffeine and polyphenols present can help improve brain function, reduce inflammation, protect against heart disease and diabetes and may even prevent certain cancers. But just how much coffee should we be drinking each week to remain healthy? Some health organizations suggest an average person can safely consume up to 400mg of caffeine daily – about three cups of regular, decaffeinated or instant coffee. Pregnant women and people with medical conditions that affect blood pressure should limit their coffee intake; high intake can lead to insomnia, irritability and increased blood pressure levels for some individuals. People suffering from digestive conditions like IBS or Crohn’s disease should also be wary when it comes to their coffee intake.

Researchers studying large communities have consistently shown that moderate coffee drinking can reduce your risk of heart disease, liver disease and Type 2 diabetes compared with not drinking any at all. One study even concluded that those drinking three to five cups a day were 14% less likely to die early from any cause compared with those who didn’t drink any – although smoking and exercise may play a part as well – making the evidence strong that coffee consumption can lower our risks of premature mortality.

Research suggests that coffee can benefit most people, though to get maximum effects, it is recommended to limit yourself to only having one or two cups per day and limit any addition of sugar or unhealthy fats, such as sweeteners such as honey or maple syrup, to one teaspoon a day at most – anything more can increase the chances of contracting hepatitis C, which has higher mortality rates.

Other health benefits associated with drinking coffee include reduced risks of dementia and Alzheimer’s, improved mental performance, increased bone density in postmenopausal women, as well as acting as a mild antidepressant and aiding weight loss. Caffeine also acts as a mild antidepressant and aids weight loss.

Study results demonstrated the significance of when you drink coffee; morning consumption led to lower risks of cardiovascular death than midday drinking due to antioxidants present in coffee. Furthermore, excessive afternoon caffeine intake can disrupt circadian rhythms and raise cholesterol levels significantly.