Are you an early riser who enjoys starting their day with a cup of hot coffee or tea? There may be good news: Moderate coffee consumption appears to offer protection from heart disease, diabetes and some cancers like melanoma and prostate cancer. But too much caffeine may have adverse side effects such as higher blood pressure and anxiety – what amount is appropriate?

Answering that question depends on your caffeine tolerance level, which varies significantly among individuals. While some individuals can only tolerate small doses, others can tolerate multiple cups per day without issue. According to FDA recommendations, adults should limit their caffeine consumption to 400 milligrams daily or less, equivalent to roughly two to three 12-ounce cups of coffee daily. If in doubt about what amount is safe for you, consult your physician or dietitian.

No matter your tolerance level for caffeine, choosing and drinking the appropriate kind and quality of coffee makes a significant difference to its effects on health. To maximize benefits for yourself and others, drink unsweetened filtered coffee made with medium-roast beans from organic and single origin farms; such a type will be lower in mycotoxins and it’s best brewed yourself instead of purchasing pre-ground or instant options that often contain more sugar and chemicals than whole bean varieties.

Be mindful that many of coffee’s health benefits don’t owe to its caffeine alone, but rather its antioxidants and phytochemicals. These substances have been shown to support brain and digestive health, reduce oxidative stress, increase metabolism and enhance sleep quality – though researchers still are unsure exactly how these compounds work, they likely explain some of its perks such as lower risk of depression and Parkinson’s disease.

Although coffee may be healthy, it should never be used as a replacement for eating and drinking nutritious food and beverages such as fruits and vegetables, lean meats and dairy. A well-rounded diet must include all these components; overindulging can have detrimental side effects like insomnia or anxiety.

So to maintain good health and happiness, enjoy your daily cup of joe in moderation – choosing carefully which beans to use and using clean water when brewing can ensure you’re making the most of each morning cup!