Starting your day right with a cup of java can be one of the best ways to set you on your path towards success, but without proper precaution, too much caffeine could cause anxiety, jitters, insomnia and an increased heart rate – not an ideal start to the day!

An effective daily caffeine dosage for most individuals should not exceed 400 milligrams; that amount equals approximately four cups of coffee. Individuals may tolerate more or less depending on their bodyweight, health conditions and genetic makeup.

The Food and Drug Administration advises adults to limit their caffeine consumption to no more than 400 milligrams daily, which includes amounts found in tea, sodas, energy drinks and chocolate. However, those with gastrointestinal conditions and cardiovascular issues should abstain completely from consuming caffeine altogether.

No matter the research, many experts agree that moderation is key when it comes to coffee and other sources of caffeine consumption. An appropriate amount may also depend on how it’s prepared – adding too much sugar and cream can turn what was originally a healthy beverage into something less healthy.

Coffee may contain antioxidants, but it should not be seen as an all-encompassing “superfood”. Whole plant foods provide more beneficial nutrition that promotes overall wellness.

Ageing Research Reviews published a 2022 analysis that reviewed 85 prior studies involving hundreds of thousands of participants from Europe, North America, Australia and Asia. It focused on mortality rates, health indicators such as inflammation and metabolism as well as smoking and alcohol consumption to isolate any effects coffee may have on health.

Researchers found that drinking three or more cups of coffee daily was linked with lower risks of death from heart disease and cancer, improved mental and physical performance and lower rates of oxidative stress on the body. They suggest this effect might be the result of its flavonoids and phenolic acids as potential protective mechanisms.