No coffee, no workee.

There’s a lot of truth to this saying.

A number of scientific studies confirm what coffee-drinkers already know. What the science tells us is that the caffeine in coffee blocks a compound in the brain that makes us sleepy while simultaneously ramping up energy levels. More energy equals better memory, more focus, and increased ability to solve knotty problems. So while a steaming cup of coffee may not wake you up, it certainly makes us less drowsy and far more alert.

According to an employee survey conducted by CareerBuilder, almost 46 percent workforce of the U.S. state that their productivity lessens without coffee. But the news is even better. Do you suffer from or fear getting heart problems, cancer, Alzheimer’s? Well, a growing body of research suggests that the antioxidants in coffee help ward off heart conditions, cancer, and Alzheimer’s disease. As a matter of fact, the National Institutes of Health says that people in their 50s and 60s who drink an average of three cups of coffee each day have a 10 percent lower risk of death than non-coffee drinkers!

So is three cups the right amount? The Academy of Nutrition and Dietetics agrees with the NIH, suggesting that 200 to 300 milligrams or about 3 cups of coffee is best, while the Dietary Guidelines Advisory Committee recommends three to five 8-oz. cups a day.

So for your health, your feeling of wellbeing and your productivity, have that cup of morning joe right now!