Are you one of the 62 percent of Americans who can’t function without their daily cup of coffee? Good news: Caffeine doesn’t just help boost energy and focus, it also offers serious health benefits when taken in moderation. Your beverage contains disease-fighting antioxidants, soluble fiber and potassium – as well as “fire up certain neurons” which could improve memory, mood and energy levels in moderate amounts.

Coffee’s caffeine can work quickly to enhance focus and stave off sleepiness in just 20-30 minutes, blocking receptors in your brain that bind with the chemical adenosine that causes you to feel sleepy while stimulating central nervous systems and increasing production of dopamine – the happy chemical!

As far as your heart is concerned, moderate caffeine intake has been associated with reduced rates of arrhythmia and high blood pressure, along with lower stroke risks according to one study published in Circulation: Cardiovascular Medicine. Drinking two or three cups a day could also reduce depression risk according to research published by American Journal of Clinical Nutrition.

Coffee has also been proven to offer protection from liver cancer and type 2 diabetes, with several studies linking coffee consumption with reduced Parkinson’s disease risk and Alzheimer’s risk. More than four cups a day is also associated with decreased Parkinson’s risk and Alzheimer’s risk; additionally, drinking coffee contains chlorogenic acid which helps stop your skin producing an enzyme which leads to sun damage.

However, relying on coffee alone as an energy booster might not be in your best interests. Too much caffeine may lead to stomach issues and disturb the restful night’s rest that’s crucial for physical and mental wellbeing. Furthermore, sugar and fat-free creamers or syrups contain calories and artificial ingredients which could have negative impacts on health.

If you decide to indulge in some caffeine-filled beverage, choose skim milk and limit sweetener consumption. If you are an avid coffee consumer, decaf may be more appropriate as its brewing process removes most of the caffeine while leaving behind trace elements.