Perk up your cup: Expert-backed upgrades to make a healthier mug of coffee

If you're anything like me, that first morning cup of coffee isn't optional — it's essential. Friends joke that I "mainline" the stuff, and honestly, they're not wrong. Logging in for work at 6:30 a.m. means I need that rich, hot cup to soften the blow of an early start. And while I catch plenty of flak for my caffeine habit, it turns out I'm not alone.

The numbers are honestly all over the place, but the most conservative statistics we found say that nearly "3 in 4 Americans drink coffee every day (73%) and 36% of people drink 3 to 5 cups of coffee a day." Despite its popularity and research showing real health benefits, coffee still gets a bad rep. But I have my own mildly scientific data: Based on my personal, non-peer-reviewed research, you may be 4 to 5 times more miserable if you give up your daily cup. This is precisely why I set out to make my morning habit healthier.

Read more: How to make the best coffee of your life with these pro tips

I spoke with two registered dietitians and a bacteriologist, and while they didn't agree with the outcomes of my personal research, they did share some tips for bumping up the benefits of your daily brew.

A note on supplements

Some products included in this article are dietary supplements. Statements about these products have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease. Dietary supplements are not appropriate for everyone and may interact with other supplements or medications, so talk to your health-care provider before adding a dietary supplement to your routine.

Start with high-quality, chemical-free coffee

The ugly truth is that coffee can be pretty problematic — and not because of caffeine. Commercial coffee is one of the most chemically treated food crops, often grown with synthetic pesticides and fertilizers. But grabbing a bag of organic beans isn't always enough.

While we often lean on the "organic" label, Isabel Smith, a registered dietitian and founder of Isabel Smith Nutrition, notes there can be greenwashing. "What makes something organic in one place can be completely different somewhere else." That’s why she recommends looking beyond the label and focusing on how beans are sourced. Your best bet? Choose single-origin coffee. While blends can be tough to trace, single-source beans make it easier to look into how they're grown.

As for mycotoxins and mold? Bloggers and influencers have made them Public Enemy No. 1, but research indicates you don't need to worry much. Jae-Hyuk Yu, Ph.D., professor of bacteriology at the University of Wisconsin-Madison, explained that consumers in the U.S. and other countries with strong food-safety regulations needn't be overly concerned about molds and mycotoxins in commercial coffee.

"While mold ... can grow on coffee beans under certain conditions — particularly during improper harvesting, drying or storage — stringent quality-control practices and regulatory standards help ensure that mycotoxin levels remain well below safety concerns," says Yu. Over 100 countries around the world regulate the levels of these compounds and, while some have stricter standards than others, all fall within determined safety levels. Additionally, wet processing and roasting help remove these toxins.

"Consumers can purchase coffee from reputable brands that follow good manufacturing practices and conduct regular testing to minimize potential exposure," says Yu. "Certifications such as USDA Organic, Rainforest Alliance or third-party lab-tested claims, if provided transparently, may also be helpful." He adds that storing coffee beans in a cool, dry place and consuming them within a reasonable timeframe can prevent mold growth at home.

In short, while mold and mycotoxins are real concerns, they're not a major threat for most consumers thanks to regulations, oversight and processing. And you don't necessarily have to buy coffee that's labeled USDA organic, though you should reach for single-origin coffee that's transparent in its growing practices. That said, if you'd rather play it safe, Smith has some favorite bean recs.

Add some cacao to your cup

Not cocoa — cacao. The hot cocoa you're probably used to is a highly processed sugar bomb, whereas the stuff we're talking about, cacao, is made from raw beans and is packed with mood-boosting and cognition-supporting flavanols, antioxidants and minerals like magnesium, potassium and iron.

Lona Sandon, Ph.D., RDN, LD, associate professor in the Department of Clinical Nutrition at the University of Texas Southwestern Medical Center points out that some studies suggest that consuming cacao consistently may help with cognitive functioning. Research has also linked regular intake to a reduced risk of cognitive disorders, including dementia and Alzheimer's disease.

"You can get some benefits if you use the right cacao product. ... You need to use it consistently if you're going to get any health or brain-boosting benefits," says Sandon.

Cacao is unsweetened, so while it does give coffee a chocolatey richness, you might want to go easy at first. While Sandon is a proponent of cacao powder in coffee, she does caution that, "If you're going to load it up with sugar to balance it, you've defeated the purpose." Instead, she recommends that you start in small doses. I put a teaspoon in my coffee each morning.

Sprinkle in some cinnamon

I put half a teaspoon of Ceylon cinnamon in my coffee every day and felt pretty proud when Smith gave me a virtual high-five for the habit. "Love cinnamon. It has a lot of benefits ... it's a helpful anti-inflammatory and it may have some cardiac benefits improving heart health overall," she says. She also points out that it can help to balance blood sugar and prevent insulin resistance.

Sandon adds that adding a bit to your coffee can have antioxidant potential. "You'd have to use it long term to see benefits, but it can give coffee a great taste, and if you get an antioxidant boost, then all the better."

Tap in some turmeric

Turmeric has garnered a reputation as a super spice, and there's plenty of evidence to back up people's devotion to it. "It helps to neutralize free radicals and it's good for the heart and cell protection," says Smith. She goes on to explain that it's better absorbed with a bit of fat (this can come in the form of milk or collagen powder) and a sprinkling of freshly ground black pepper.

Before you scoff at turmeric and pepper in your coffee, think about golden milk. It's a wonderful, warming blend of turmeric, cinnamon, black pepper, sweetener and milk. You can froth all those ingredients up and pour the mixture into your coffee for a delicious latte. This is one of my favorite ways to have it, and it is especially delicious iced!

Get some good fats in

I like some straightforward, good, old-fashioned (yet lactose-free) cow's milk in my coffee and Smith says that's a good thing. "Adding a bit of protein and fat to your coffee can bring a little more energetic balance to it," she says, explaining that fats slow down your absorption of caffeine to help prevent energy spikes and crashes.

Additionally, a study published in the Journal of Agricultural and Food Chemistry examined how cells responded when they were exposed to a combination of polyphenols, which are present in coffee, and amino acids, which are found in protein. The study found that cells exposed to both of those substances together were more effective at fighting inflammation compared to polyphenols alone. What that means is, while your black coffee can have anti-inflammatory benefits, giving it a little protein boost can help make it a bit more of a powerhouse.

Grind it right

Freshly ground coffee "blooms" with flavor. That's why buying whole beans — and a good grinder — makes all the difference. Our Senior Home Editor Jessica Dodell Feder spoke with Shane Schaibly, senior vice president of culinary strategy at First Watch, and he had this to say.

"Too fine of a grind leads to over-extraction, which is another term for bitterness," says Abendroth. "Finer ground coffee should be used when the contact time between the coffee and the water is very short (i.e. a 60-second pod brew), while more coarse grind sizes should be used for brew methods that require longer contact time between the coffee and the water (i.e French Press)."

Brew it right

The European Journal of Preventive Cardiology of found that filtered coffee had even greater health benefits than the java that comes from your French press, "It makes sense. Unfiltered coffee contains diterpenes, compounds that can raise cholesterol, and researchers say a cup of unfiltered coffee contains 30 times more diterpenes than a cup of filtered coffee," it reported.

Grab a fantastic frother

If you're mixing all this stuff into your coffee, you want a nice, smooth beverage — not chunks of cinnamon or cacao turning your drink into a chewable snack. A good frother makes light work of blending it all together into something silky and indulgent. I actually have two: a handheld and a frother/steamer combo. These are two favorites.

Pour it all into a magnificent mug

Chances are, your cabinet is already overflowing with mugs, but if you don't have a 16-ounce latte mug, I highly recommend you indulge in one. A scant 8 ounces of coffee with a light splash of milk feels so utilitarian. I like a good 9 ounces of brew, with room for steamed milk and a frothy topper. I'm not here to judge if you want to race through your morning cup, but if you want to enjoy your healthy new ritual, why not size up?

Be smart about bean storage

Like Yu recommends, airtight storage keeps your beans fresher and protects them from mold. Plus, they'll taste better for longer.

Our health content is for informational purposes only and is not intended as professional medical advice. Consult a medical professional on questions about your health.