Coffee is an energetic drink that boosts energy, helps fight diabetes and may extend lifespan. Plus, its heart-healthy polyphenols and antioxidants may even extend your lifespan! But how much java should we consume each day? That depends on your caffeine tolerance as well as any health issues you may have – some people can tolerate up to 400 milligrams per day (three 12-ounce cups of brewed coffee), while higher consumptions could cause anxiety, jitters or sleep problems.

Studies published in Ageing Research Reviews indicate that two to five cups of coffee per day is safe for adults as long as it doesn’t contain sugar. According to this research compiled from 85 previous studies, researchers discovered that moderate coffee consumption was linked with reduced cardiovascular risks like stroke and heart failure; furthermore those consuming two to five caffeinated coffee drinks daily were less likely to develop Alzheimer’s disease or any form of dementia.

Researchers looked at data from the UK BioBank, a large-scale prospective database with information from more than half a million participants over 10 years, to study caffeine intake among participants and determined that those who consumed two to three cups of regular or decaf coffee daily had lower risks of arrhythmias, blockages in arteries, coronary heart disease and other cardiovascular illnesses as well as lower death rates than those who either did not drink coffee at all or only decaf coffee daily.

Coffee may be commonly associated with caffeine, but the beans contain over 100 biologically active components that have the power to alleviate oxidative stress and inflammation, boost insulin sensitivity, increase metabolism and block receptors known to trigger abnormal heart rhythms. To best benefit from its therapeutic qualities it’s wise to opt for black coffee without adding sweet add-ins such as milk, whipped cream or syrup for maximum calories savings.

UT Southwestern Medical Center experts advise healthy adults to limit themselves to no more than four to five cups of brewed coffee daily, ideally before noon. If you have high blood pressure or other health concerns, consult your physician prior to making changes to your diet or adding stimulants into daily life.

To maximize health benefits from your cup of coffee, grind the beans right before you make your brew and use filtered water for optimal flavor and quality. To prevent oxidation, store in an airtight container or glass vessel to avoid exposure to oxygen, while for electric or manual drip coffee makers preheat them between 195-205 degrees Fahrenheit for optimal extraction. For best results when adding low-calorie additives such as 2% skim milk or plant-based alternatives. Don’t forget to stay hydrated throughout your day!