Caffeine – one word that literally contains so much potency. Studies show the stimulant can enhance athletic performance by up to 19 percent. But claims that caffeine improves concentration and ignites weight loss has put the ingredient at the top of many must-have lists. We as a society crave caffeine to the point it can be found in almost everything – some ice cream flavors, energized sunflower seeds and even breath fresheners contain caffeine. You might therefore say most of us are caffeine junkies (remember this is a drug with addictive qualities).

The debate as to whether or not the stimulant is beneficial wages on couches, in corner cafes and among university professors. The answer to this debate is not as profound as you might think. In fact, caffeine is beneficial – in moderation. You probably knew that was coming, but there it is.

Does this mean a cup of morning java is good for you? Here’s the answer Mayo Clinic gives: the health benefits outweigh the risks for most people. In the past, coffee’s reputation has been as black as the liquid itself. It was once tied to heart disease, but we now know that in addition to moderating intake, certain lifestyle choices must also be considered when taking coffee’s true measure. In other words, those who smoke, drink multiple cups of joe each day and partake in a sedentary lifestyle will have health problems – it’s just that simple.

But those who watch their intake and exercise regularly might enjoy protection against certain diseases, including liver cancer. Coffee has also shown to improve cognitive function and reduce the risk of depression. Of course, adding milk and sugar amps up the calories, but an occasional latte won’t hurt you.

The only question remaining is if energy drinks pose the same benefits.

Unfortunately, an answer to this question isn’t nearly as straightforward as with coffee. An energy drink might contain 200 mg of caffeine, whereas 8 ounces of java contain half that. The former also tends to be high in sugar and is gulped rather than sipped. This combination can lead to heart palpitations, hand tremors and even seizures. Reactions depend upon individuals, but health care providers warn that emergency room visits caused by energy drinks are still on the rise.

We do know it’s best to steer clear of big names like Monster, Red Bull and Rockstar. In fact, most energy drinks sold in your local grocery store should be avoided. They are commercially manufactured to improve alertness and shock the system, nothing more. Those sold by gyms, on the other hand, usually contain ingredients like vitamins, amino acids and botanicals. They  improve muscle synthesis but don’t overload the body with artificial chemicals.

So here’s the consensus: if you want caffeine, drink a black cup of java. If you want to improve your workout and recovery time, ask your gym and/or health store for a beneficial energy drink – meaning one made with natural ingredients and healthy energy boosts. Three trending right now include Eboost, formulated with green tea; Guayakai Yerba Mate, a completely organic social drink; and Runa Clean Energy, which improves energy without a jittery jolt.