Each day, billions of people rely on caffeine to wake up, or to get through that night shift or an afternoon slump.

In fact, this natural stimulant is one of the most commonly used ingredients in the world.

Caffeine is often talked about for its negative effects on sleep and anxiety.

However, studies also report that it has various health benefits.

This article examines the latest research on caffeine and your health.

Because of its ability to stimulate the central nervous system, caffeine may increase metabolism by up to 11% and fat burning by up to 13%.

Practically speaking, consuming 300 mg of caffeine per day may allow you to burn an extra 79 calories daily.

This amount may seem small, but it’s similar to the calorie excess responsible for the average yearly weight gain of 2.2 pounds (1 kg) in Americans.

However, a 12-year study on caffeine and weight gain noted that the participants who drank the most coffee were, on average, only 0.8–1.1 pounds (0.4–0.5 kg) lighter at the end of the study.

Caffeine may boost metabolism and promote fat loss, but these effects are likely to remain small over the long term.

Caffeine isn’t as unhealthy as it was once believed.

In fact, evidence shows that it may be just the opposite.

Therefore, it’s safe to consider your daily cup of coffee or tea as an enjoyable way to promote good health.