Most of us shudder at the idea of having to skip our morning cuppa. Well, good news: we don’t have to. We spoke to nutritionists to learn about the benefits of coffee. Read on to find out how drinking coffee can support your overall system in different ways, how much you should be drinking to reap the benefits, and how best to consume it to offset any negative effects. As one of our experts noted, there are many things we should cut back on or cut out for the sake of our health, but happily, coffee is not one of them.

The Main Benefits of Consuming Coffee

Drinking coffee has several benefits. The bulk of these benefits are due to antioxidants known as polyphenols, which have anti-inflammatory properties, says Lauren Slayton, MS RD, registered dietitian, and founder of Foodtrainers. These powerhouse antioxidants can reduce oxidative stress, adds Sylvia Klinger, DBA, MS, RDN, CPT, and founder of Hispanic Food Communications, and support many different organs in the body Following are the four main benefits of coffee.

Brain Health

It may not come as a surprise that coffee helps with short-term cognition and concentration, but it is also likely neuroprotective in the long run, says Slayton. Klinger agrees: In addition to enhancing alertness, memory, and cognitive performance, coffee has been linked to a lower risk of depression and may protect against neurodegenerative diseases such as Parkinson’s and Alzheimer’s, Klinger says.

Heart Health

Both experts agree that moderate coffee intake is linked to a reduced risk of heart disease and stroke, as well as a lower risk of death from cardiac issues.

Liver Health

Coffee is linked to a lower risk of liver disease, including fatty liver and cirrhosis, says Klinger. Coffee is also associated with a lower risk of liver and colorectal cancers, says Slayton—the latter is on the rise, especially among young people.

Metabolic Health

Studies show that coffee drinkers have a lower risk of developing type 2 diabetes, says Klinger.

How Much Coffee You Should Drink to Get the Benefits

Both nutritionists recommend moderate coffee intake (no more than 400 milligrams of caffeine daily), though Slayton notes that even one cup can cause jitters in some of her clients. “It’s a matter of tolerance, and there’s individuality,” she confirms.

Klinger recommends three or four cups, or roughly 300 to 400 milligrams of caffeine, in order to maximize health benefits while minimizing significant risks. A meta-analysis of the beneficial health effects of coffee consumption published in BMJ concludes that “Coffee consumption seems generally safe within usual levels of intake, with summary estimates indicating largest risk reduction for various health outcomes at three to four cups a day, and more likely to benefit health than harm.”

Can You Add Cream and Sugar?

“Coffee, in itself and unadulterated, has benefits,” says Slayton. “Sugar, processed oils, and sweeteners do not.” Slayton holds a firm line when it comes to diluting coffee’s positive effects, recommending a splash of organic milk as an alternative to plain black coffee.

Klinger warns that adding excess fat, calories, and sugar can rapidly transform coffee into a high-calorie beverage, elevating the risk of weight gain. She’s a fan of dairy-free milks such as almond milk, oat milk, coconut milk, cashew milk, soy milk, and lactose-free dairy milk. Regarding flavor, she suggests using natural ingredients such as cinnamon, vanilla or almond extract, unsweetened cocoa powder, stevia, monkfruit, and small amounts of honey or maple syrup. She also recommends that her clients try cold brew coffee, which has a lower acidity and a sweeter taste, making it an excellent alternative for those who find black coffee too harsh.

The Best Time to Drink Coffee

In order to avoid sleep disruption, both nutritionists say coffee is best consumed in the morning. “Coffee has a long half-life,” explains Slayton. “It stays in our system longer than most people think. I suggest that clients discontinue coffee after midday.” Klinger highlights the magic window of 9:30 to 11:30am, which she says is ideal for maximizing energy without disrupting natural cortisol rhythms. She also recommends consuming coffee before a workout, when it can help enhance performance and endurance.

Klinger cautions against drinking coffee on an empty stomach, which can irritate the stomach lining and lead to acid reflux or bloating. It can also spike cortisol levels, leading to jitters or energy crashes. She recommends eating a small breakfast such as eggs, avocado toast, yogurt, or cereal with milk before drinking coffee to avoid stomach issues. She also cautions against consuming coffee right before a meal, which can interfere with iron absorption.

Does Coffee Really Dehydrate?

More good news here: “Coffee does count toward hydration and is not as dehydrating as previously believed,” says Klinger. “While caffeine has a mild diuretic effect, making you urinate more, the water content in coffee more than compensates for this effect.” We do, of course, also want to be consuming plain water throughout the day for optimal health.