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.
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.
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.
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.