For many people, coffee can be a part of a healthy diet. It matters how we tolerate it, when we drink it, and of course, how much we drink.

Early studies of coffee suggested that it could lead to health problems, however, recent research provides evidence that drinking coffee actually has a variety of health benefits. If you love coffee, enjoy it because its consumption is associated with a lower risk for several chronic diseases,  cardiovascular disease, and neurodegenerative diseases. It's been shown to reduce depression and enhance cognition.

A recent large study shows that the best benefits are for morning coffee drinkers (who drank coffee between 4 a.m. and 11:59 a.m.) and not so much for all-day and late-night coffee drinkers. Drinking too much caffeine late in the day can make it hard to fall asleep and reduce deep sleep by as much as 20%. Because caffeine has a half-life of about 6–7 hours, a cup of coffee consumed late afternoon is still having effects on your brain at midnight!

How much coffee is safe to consume? Around 2–3 cups per day might be good for most people (about 100–300 mg of caffeine). Just make sure to finish your coffee around noon each day to give your body enough time to metabolize it before bed.

Genetics also play a role in how your body processes caffeine. A specific liver enzyme determines whether you metabolize caffeine quickly or slowly. Fast metabolizers clear caffeine efficiently and may benefit from coffee’s antioxidants, while slow metabolizers retain caffeine longer, which can lead to adverse effects.

While coffee has health benefits, excessive caffeine can cause anxiety, disrupted sleep, and an increased heart rate. It may also worsen symptoms in individuals with acid reflux, anxiety disorders, or heart conditions. Regular consumption can lead to dependence, with withdrawal symptoms like headaches, fatigue, irritability, and difficulty concentrating.

Finding the right balance is key—enjoy the perks without overdoing it. Listen to your body. If coffee causes discomfort, take a break and observe how you feel.

Tea can be a great alternative, and I’ll share more insights on that soon.