If your day doesn’t truly start until you’ve had a cup of coffee, you’re in luck. A new science review in the journal Nutrients concludes that the brew is healthy to drink in moderate amounts. It may even help extend lifespan in some cases, though there are caveats.
Here’s the scoop on coffee’s links to longevity, and a few tips on how to use it to fuel your personal health and performance.
How Does Coffee Promote Long-Term Health?
After analyzing three decades’ worth of research, this new review found that moderate coffee consumption is associated with reduced overall mortality and a lower risk of cardiovascular diseases, diabetes, stroke, respiratory conditions, and cognitive decline, and potentially certain cancers.
The Nutrients review acknowledges that most studies on coffee and longevity so far have been correlative, meaning they don’t necessarily prove that coffee extends lifespan. (It could be that people with certain diseases drink less coffee as a result of their symptoms, for example.) So while the review’s authors acknowledge that more research is needed, they write that “the consensus is that moderate coffee intake is more beneficial than harmful across a wide range of health outcomes.”
Integrative physician Dr. Bindiya Gandhi, who was not involved in the review, says that coffee’s health impacts seem to be partially fueled by plant compounds called polyphenols. Certain polyphenols in coffee have antioxidant properties that protect against oxidative stress (an imbalance that can cause cellular damage) and inflammation—both of which accelerate aging.
As we get older, our telomeres (the structures that protect our DNA) naturally shorten, reducing cellular health and increasing our susceptibility to disease. Emerging research is finding correlations between coffee consumption and telomere length. In one new study, regular coffee drinkers had telomeres that appeared five years younger than their biological age, potentially due to the drink’s antioxidants.
In addition to polyphenols, longevity expert Dr. Florence Comite, who was also not involved in the review, notes that coffee contains vitamin B2 (riboflavin) and magnesium, both of which help fuel cellular health and energy.
Coffee Offers an Added Perk for Athletes
Any runner, biker, or lifter who regularly trains with caffeine knows that the compound can boost athletic performance, which could provide another longevity link.
Exercise helps us live longer, and research shows that caffeine (whether consumed through coffee or supplements) can help us do more of it, improving athletic endurance by roughly two to four percent. It may also help power everyday movements, with one randomized trial on 100 adults finding that those who drank caffeinated coffee walked nearly 1,000 steps more per day than those who didn’t.
How Much Coffee Should You Drink for Longevity Benefits?
According to the Nutrients review, capping your consumption at three to five cups per day seems to be beneficial for most people; any more than that can actually damage heart health in the long term. The review also notes it’s best to avoid adding excess sugar, syrups, and creamers to your coffee, as they’re likely to negate any lifespan benefits.
Personal tolerance plays a role here, too. “Each one of us is unique, so caffeine may impact you far differently than your best friend,” Comite says.
Those with acid reflux, or chronic acid reflux known as gastroesophageal reflux disease (GERD), anxiety, or sleep issues should steer clear, says Gandhi. If coffee gives you the jitters, that’s also a sign to reduce your consumption or switch to decaf, she says.
Is There a Best Time to Drink Coffee?
Some people are fast caffeine metabolizers with genetics that allow them to enjoy coffee all day long. But, for most of us, drinking it too close to bedtime will harm sleep (and health, by extension, if sleep deprivation continues).
Both Comite and Gandhi suggest taking your last sip by around noon to give your body plenty of time to process it before bed. This aligns with research showing that drinking coffee in the morning is more strongly linked to lower mortality risk than drinking it throughout the day.
According to the International Society of Sports Nutrition, most athletes consume caffeine roughly one hour before working out—but if you tend to exercise at night, you’ll want to play around to find a balance between fueling and sleep.
Finally, if you’re not already a coffee drinker, don’t feel like you need to pick up the habit to live a long, healthy life. Longevity doesn’t hinge on any one beverage; it’s your overall diet and lifestyle that really make the difference.
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