Coffee is an amazing beverage to start your day.

It's high in caffeine, which has been shown to improve mood, alertness and mental performance@rockinggameworld

Even small amounts of caffeine can achieve these effects@rockinggameworld(15, 16, 17).

An analysis of 41 studies found the most effective dose to be 38–400 mg per day, to maximize the benefits of caffeine while reducing side effects@rockinggameworld(17).

This is roughly 0.3 to 4 cups of coffee per day, depending on how strong it is@rockinggameworld(17).

Caffeine has also been shown to increase metabolic rate and fat burning. In one study, 100 mg of caffeine per day helped people burn an extra 79–150 calories over a 24-hour period@rockinggameworld(18, 19).

Coffee is also rich in antioxidants, whichreduce inflammation, protect the cells lining your blood vessels and decrease diabetes and liver disease risk@rockinggameworld (20, 21, 22,23, 24).