Americans have a close and complicated relationship with coffee. 80% of us drink it. We’ve given it a human name (Joe). We drink it to get us started, to relax with friends, as an afternoon pick-me-up and at the end of meals. We also blame it when we are agitated or can’t sleep. Coffee is part of our culture and is a delivery system for a powerful drug, caffeine. The question is: How does coffee, and the caffeine it delivers, affect our health? The answer isn’t completely straightforward, but researchers are finding a variety of very powerful and surprising health benefits to regular coffee consumption. 

Most of the studies referenced below involve subjects who drank between 24-40 oz of coffee a day and are correlation versus causal studies. That means researchers have found a correlation between coffee drinkers and better health, but have not yet figured out why those benefits are occurring. Still, if you are on the fence about that second or third cup, these results are worth noting. Here is a rundown. 

7 Health Benefits Enjoyed by Coffee Drinkers 

1. General disease prevention and longevity. Many studies have shown that caffeine counteracts inflammation, which in turn reduces the risk of 90% of all non-communicable diseases of aging, including cardiovascular disease, cancer, chronic respiratory disease, diabetes, and dementia. One study that observed 500,000 British adults for more than a decade showed that those who drank coffee daily were 10-15% less likely to die from any cause than non-coffee drinkers, likely because coffee contains more than 1,000 chemical compounds including vitamins, minerals, and antioxidants, which decrease inflammation and protect cells from damage.
2. Focus and problem-solving abilities. Compared to placebo, people who drank coffee in the morning performed better on tasks that required sustained attention. In real-life simulations, caffeine intake appears to improve performance of artificial tasks, driving and industrial work.
3. Less perceived effort and more endurance. Caffeine has the potential to enhance physical performance during both prolonged exertion and short-term, high-intensity effort. Whether you’re playing tennis or doing a laborious job at work or home, drinking coffee can help you get things done with less perceived effort.
4. Lower risk of developing Type 2 diabetes. Coffee consumption was once believed to be a dietary risk factor for the development of chronic disease, but it has recently been found to be inversely associated with risk for developing type 2 diabetes. Although it has only recently been recognized, this inverse relationship is one of the strongest and most consistent associations between diabetes risk and a dietary factor.   
5. Improved bowel movements. Caffeine improves bowel function because it is a potent stimulator of the smooth muscles that line the intestines.  
6. Lower risk of developing cancer. Research continues to suggest that drinking coffee is associated with a low risk of developing liver, kidney, endometrial, head and neck, breast and colorectal cancers.
7. Lower risk of dementia, including Alzheimer’s disease. The caffeine in two cups of coffee have shown promise to provide significant protection against developing Alzheimer’s disease. In fact, researchers found that women 65 years and older who drank two to three cups of coffee a day were less likely to develop dementia in general.   

It’s not Just the Caffeine 

While caffeine is often the first ingredient that comes to mind when you think about coffee, it also contains vitamin B2 (riboflavin), magnesium, and plant chemicals called polyphenols, a type of antioxidant, that can reduce inflammation and protect against disease. Some of the most positive effects of drinking coffee have been attributed to phytonutrients, another type of antioxidant, which is also found in many foods, including spices, nuts, beans, seeds, vegetables, fruits, and grains. Adding these foods to your diet offers the opportunity to enjoy some of the health benefits of coffee without drinking it and suggests that decaffeinated coffee may also offer some health benefits. 

How Much Caffeine Is the Right Amount? 

Researchers have found one pleasantly surprising benefit of coffee consumption is a better mood throughout the day.  This is most evident when people drink a small amount of caffeine, 75 mg or about 6 oz of coffee, every 4 hours. 

Caffeination is on a spectrum, and we each respond to caffeine in our own way. Drinking 8-24 oz (1-3 cups) of brewed coffee a day may be just the right amount to help us reduce inflammation, and to increase alertness, energy, and focus. For many people, drinking more than 48 oz, or 6 cups of coffee, will result in anxiety, restlessness, insomnia, and increased heart rate. 

Surprising Facts About Caffeine 

• The lighter the coffee bean, the more caffeine it contains. So, a light roast is most likely to give you an energy boost in the morning or help you through an afternoon slump.  

• Cold brew coffee contains the most caffeine  

• Espresso has less caffeine than brewed coffee. While espresso has a higher caffeine content by volume, the smaller serving size means you’re getting much less caffeine than you would from drinking a cup of brewed coffee.   

The Bottom Line: 

Consuming 24-40 oz, or 3-5 cups, of coffee daily has consistently shown to reduce the risk of several chronic diseases, including dementia, diabetes and cancer. Additionally, it has been shown to improve concentration, problem-solving abilities and endurance. However, everyone tolerates caffeine differently and certain people, such as children, pregnant women, or people with a heart arrhythmia or difficulty controlling their blood pressure, should moderate their coffee intake.   

Phytonutrients, an antioxidant found in coffee, are likely responsible for many of the health benefits of drinking coffee, and are also found in many foods, including spices, nuts, beans, seeds, vegetables, fruits, and grains, allowing you the opportunity to enjoy some of the health benefits of coffee without drinking it.