Is Coffee Good for You? Here’s What the Science Says (2024)
The way you start your morning can set the tone for the rest of your day. Perhaps, this is why many people make sure they have a cup of coffee (or two) on hand before they get too far into their morning routine. Whether you're a "one cup a day" type of coffee drinker or if you find yourself having your third cup by mid-afternoon, this caffeinated beverage can bring a little piece of joy to your day when you need it most—not to mention give you a zap of energy, too. But aside from giving you a bit more pep in your stem in the morning, coffee has also been linked to a handful of side effects. So is coffee good for you?
On the one hand, research shows that regular coffee consumption may be able to help prevent numerous diseases, improve your mood, and help you achieve your weight loss goals. Still, this caffeinated beverage isn't for everyone, as those with panic disorder or hypertension may want to limit how much they consume. To find out whether or not drinking coffee regularly is truly beneficial to your health, we took a deep dive into the science behind this drink's potential effects.
RELATED: How Much Caffeine Is Too Much?
A look at the nutrition info for coffee
Before looking into the possible benefits and side effects of drinking coffee, the nutrition information for both brewed coffee and espresso can already tell us quite a bit off the bat. Both drinks are derived from the beans of a coffee plant and contain helpful micronutrients like magnesium and potassium. The key differentiator between these two beverages is the methods in which they are made. Brewed coffee is what you get when you use a regular automatic coffee pot, a pour-over, or a Chemex. A shot of espresso is made with an espresso machine, which uses pressurization to extract an ounce or two of highly extracted coffee. As a result, espresso tends to have higher caffeine content and contains a few more calories than a cup of basic Joe.
Despite their different brew approaches and minor variations in their nutrition information, the benefits and side effects of drinking both coffee bean-based drinks still apply to bother espresso and coffee to some degree. Whether you have coffee or espresso, awareness of the health pros and cons of drinking these beverages can empower you to make the best beverage choice for you. So, is coffee good for you? Read on to learn more about the possible benefits and side effects of this beloved beverage—and for more advice on your favorite morning beverages, be sure to check out Is Orange Juice Good For You?
7 benefits of drinking coffee
1.) Coffee can be good for your heart health.
Your morning cup of coffee can instantly put you in a better mood and nourish your soul—but did you know it can also help you have a healthier heart, too?
According to a review from the Journal of Agricultural and Food Chemistry, consuming three to five cups of coffee regularly was associated with a 15% lower risk of developing cardiovascular disease in "healthy people." Furthermore, having between one to five cups daily was linked to a lower risk of death when compared to not having any coffee at all. It was also concluded that if you had previously experienced a cardiovascular event, drinking coffee is not going to increase your risk of another heart-related issue.
Aside from these findings, anotherreview of 21 studies published in the Journal of Stroke and Cerebrovascular Diseases concluded that drinking around three to four cups of coffee daily was associated with a 21% lower risk of stroke. However, there was not a significant difference found after the four-cup amount.
2.) It will give you a temporary energy boost.
Sure, coffee can taste quite good. But let's face it, the reason people find themselves attached to this beverage is because of its caffeine content. With 127 milligrams in a double espresso or about 95 milligrams in one brewed cup of coffee, you'll naturally feel a jolt of energy when you sip on your favorite kind of coffee.
But how exactly does caffeine give you energy? The answer is in how it interacts with your brain. Studies show that caffeine actually blocks certain neurotransmitters and leaves room for others—specifically, those linked to your energy levels, with the most common example being dopamine. This process has been found to increase alertness in those consuming any form of caffeine.
RELATED: What Coffee Does to Your Brain
3.) It may lower your risk of developing dementia and Alzheimer's disease.
Drinking coffee consistently over time has also been shown to have long-term effects on your brain and cognitive health. A 2016 study assessing the effects of habitual coffee consumption and potential cognitive decline noted a reduced risk of developing Alzheimer's disease. Another 2021 study published in PLOS Medicine found that drinking coffee and tea (either together or separately) was associated with a lower risk of dementia. Researchers in this study also concluded that these beverages were linked to a reduced risk of post-stoke dementia, as well.
4.) Coffee can help support weight management.
Another benefit of coffee is that this drink can help you in your goals of weight loss or weight management, especially because coffee contains specific plant compounds and polyphenols that are known to help prevent obesity and other forms of metabolic syndrome. For instance, a2021 meta-analysis published in Nutrients concluded that drinking coffee regularly was linked to reduced abdominal fat and abdominal obesity (adiposity). These results were specifically higher in men, but showed up in women, as well.
When considering how coffee may impact your weight loss goals, it's important to consider how you drink it. While drinking your coffee black may be the easiest way to keep the sugar and calorie counts low, if you prefer having your cup of Joe with sugar and/or cream, just be mindful of how much you mix in. Also, try to avoid super-sugary fast-food coffees when you can.
5.) Coffee may help reduce the risk of certain cancers.
There are always many factors at play regarding your risk of developing certain diseases, but research has found multiple links specifically to coffee consumption and cancer. According to a study published in theInternational Journal of Cancer, coffee plays a significant role in hormonal health and carrying important antioxidants. This is why coffee has been linked to a reduced risk of endometrial cancer, which is cancer that affects the lining of the uterus.
The journal Nutrition and Cancer also highlights this association between coffee consumption and endometrial cancer. However, it also notes that there was no significant link between coffee and cancer of the breast, pancreas, kidney, prostate, ovaries, or stomach.
6.) It can help reduce the risk of developing type 2 diabetes.
Your favorite coffee may be able to help lower your risk of diabetes, and according to Diabetes Care, this goes for both caffeinated and decaffeinated coffee. This is because the link between this beverage and diabetes has less to do with the caffeine in coffee, and more to do with how it interacts with your pancreas. A review published in Nutrients concluded that coffee could help with the functionality of your pancreas' beta cells, which are the cells that produce insulin and help with your body's blood sugar.
RELATED: New Study Links Coffee to Lower Diabetes Risk
7.) It can also help support your mental health.
Most people probably feel a little bit happier after their first few sips of coffee in the morning, but aside from this temporary moment of joy, coffee may also contribute to your mental health in the long run, too. A meta-analysis published in the Australian & New Zealand Journal of Psychiatry found that drinking caffeinated coffee helped reduce the risk of depression in participants. Specifically, researchers found the best results when people consumed above 68 milligrams and less than 509 milligrams a day.
Even though these results are promising for coffee lovers, it's important to seek help beyond a cup of Joe if you're experiencing depression or related mental health concerns. Talk with a doctor or licensed counselor if you think you may have symptoms of depression.
2 side effects of drinking coffee
1.) Coffee may exacerbate anxiety symptoms.
Have you ever sipped on a bit too much coffee and found yourself feeling jittery or even anxious? Although not everyone has this experience, for those who do, it could be because of coffee's caffeine content. The relationship between coffee and anxiety depends on the person's existing anxiety disorder and sensitivity to caffeine. Usually, it takes a larger amount of caffeine—around five cups of coffee—to induce feelings of panic or anxiety in people, and this happens more frequently with people who already have a panic disorder. So if you're someone with a panic disorder or who finds themselves feeling anxious regularly, you may want to limit the amount of coffee you're consuming.
2.) It may elevate your blood pressure.
In addition to noting the potential positive effects drinking coffee can have on your heart health, researchers from the aforementioned review from the Journal of Agricultural and Food Chemistry note that their results mean something different for people with uncontrolled high blood pressure, otherwise known as hypertension. In fact, they say that those who live with hypertension should monitor their levels of caffeine and avoid large amounts of coffee, as the caffeine in this drink can cause spikes in blood pressure.
On the one hand, research shows that regular coffee consumption may be able to help prevent numerous diseases, improve your mood, and help you achieve your weight loss goals. Still, this caffeinated beverage isn't for everyone, as those with panic disorder or hypertension may want to limit how much they consume.
Caffeine is the first thing that comes to mind when you think about coffee. But coffee also contains antioxidants and other active substances that may reduce internal inflammation and protect against disease, say nutrition experts from Johns Hopkins University School of Medicine.
The caffeine in coffee has been found in animal and cell studies to protect cells in the brain that produce dopamine. In a large prospective cohort of more than 500,000 people followed for 10 years, an association was found between drinking higher amounts of coffee and lower rates of death from all causes.
High intake of boiled, unfiltered coffee has been associated with mild increase in cholesterol levels. The bottom line? Your coffee habit is probably fine and may even have some benefits. But if you have side effects from coffee, such as heartburn, nervousness or insomnia, consider cutting back.
Drinking less coffee or even eliminating caffeine entirely can help reduce anxiety, improve sleep quality, and reduce headaches, among several other benefits.
Coffee contains several compounds that act as prebiotics, meaning they help nourish beneficial bacteria in the digestive system by providing them with nutrients necessary for growth and function.
Coffee lowers risk of heart problems and early death, study says, especially ground and caffeinated. Is coffee good for you? Drinking two to three cups a day of most types of coffee may protect you from cardiovascular disease and an early death, a new study found.
Up to 400 milligrams (mg) of caffeine a day appears to be safe for most healthy adults. That's roughly the amount of caffeine in four cups of brewed coffee, 10 cans of cola or two "energy shot" drinks. Keep in mind that the actual caffeine content in beverages varies widely, especially among energy drinks.
Included in its Fatigue Risk Management System outline, the hospital recommended doctors consume 400 mg of caffeine, the equivalent of six cups of coffee, during their shifts.
Previous research has supported coffee consumption for reducing the risk of diseases such as cancer. The potential benefits of moderate coffee consumption outweigh the risks, according to a study published in Comprehensive Reviews in Food Science and Food Safety.
Scientists have known for years that coffee stimulates the release of dopamine in your brain, which produces the euphoria and happy feelings that people associate with their first cup of coffee.
Coffee also lowers the risk of other liver conditions including fibrosis (scar tissue that builds up within the liver) and cirrhosis. Drinking coffee can slow the progression of liver disease in some patients. Beneficial effects have been found however the coffee is prepared – filtered, instant and espresso.
Consuming too much caffeine can lead to jitteriness, anxiety, heart palpitations and even exacerbated panic attacks (34). If you are sensitive to caffeine and tend to become overstimulated, you may want to avoid coffee altogether. Another unwanted side effect is that it can disrupt sleep ( 35 ).
The severity of symptoms vary from individual to individual, and most commonly include a headache, fatigue, decreased energy/activeness, decreased alertness, drowsiness, decreased contentedness, depressed mood, difficulty concentrating, irritability, and feeling foggy/not clearheaded.
Caffeine slows down the rate at which your body makes collagen. This is a protein that gives your skin its tightness and elasticity. Once it drops, your skin starts to sag, and wrinkles appear.
According to the scientific literature, drinking coffee is beneficial for the gut health. It helps improve bowel movement by increasing the motility of smooth muscle in the gastrointestinal tract.
While all coffee contains anti-inflammatory properties, whether or not it affects the inflammatory response can depend on the concentration of caffeine, how your body reacts to it, your genetics, and your age. Some evidence suggests that coffee may increase inflammation in some people.
The quick answer is “kind of.” Drinking coffee, thanks to the caffeine inside of it, has been shown to reduce inflammation, which becomes more common as people get older. In reality, however, drinking coffee as most of us do isn't going to make us look any younger and reduce the signs of aging.
There can also be side effects to consuming too much caffeine, such as jitteriness, anxiety, nervousness, increased blood pressure, heart palpitations, difficulty sleeping, irritability, tension, and even exacerbated panic attacks.
It's not terribly surprising, but older adults drink more coffee than any other age group. Nearly three-quarters of Americans aged 55 and older enjoy at least one cup per day. The average consumption is about 3.1 cups a day.
Some research suggests coffee can lower the risk for high blood pressure, also called hypertension, in people who don't already have it. But drinking too much coffee has been shown to raise blood pressure and lead to anxiety, heart palpitations and trouble sleeping.
One way is to take a week off from coffee every month. That's what Ashley Richmond, the founder of Momentum Habits, does. She recommends taking the first week of the month off so it's easy to remember. If that sounds too harsh, try the slower approach.
What's the better choice, coffee or tea? “Neither is particularly harmful, and both offer an abundance of potential health benefits. Like most things in life, it comes down to portion control and individual preference,” Bollig said. If you aren't sensitive to caffeine, both are considered healthy.
Fins consume a whopping 12 kilograms (about 26 pounds) of coffee per capita annually, making Finland the biggest consumer of coffee on earth. Coffee is so ingrained into everyday life in Finland that, per Finnish labor laws, workers are granted two 10-15 minute coffee breaks a day.
Contrary to the name, a coffee bean isn't actually a bean. Rather, it's the pit (or seed) that's found inside the coffee cherry. The bean is removed from the fruit as part of the harvest process.
Coffee is full of health benefits. According to the American College of Cardiology, drinking two to three cups of coffee per day is associated with maintaining a healthy heart.
Caffeine is a stimulant, which means it increases activity in your brain and nervous system. It also increases the circulation of chemicals such as cortisol and adrenaline in the body. In small doses, caffeine can make you feel refreshed and focused.
Research has not shown that drinking 3-4 cups of coffee a day increases the risk of kidney disease or increases the rate of decline of kidney function, however, moderating how much coffee you drink is a good idea. Those struggling with blood pressure control should especially drink less than three cups per day.
They found that men who drank coffee had less cognitive decline than those who didn't. The greatest effect was seen in those who drank three cups of coffee a day, with those who drank more or less seeing less dramatic effects.
It appears that a longer roasting time causes the coffee beans to produce more phenylindanes. This suggests that dark roasted coffee — whether regular or decaf — has the strongest protective effect on the brain.
Though brewed coffee does not contain actual cholesterol, it does have two natural oils that contain chemical compounds -- cafestol and kahweol -- which can raise cholesterol levels. And studies have shown that older coffee drinkers have higher levels of cholesterol.
Turns out the best time to drink coffee might not be first thing in the morning, but an hour after you wake up. This is because in the hour after you wake up, your body's production of cortisol is at one of its three daily peaks, according to researchers who published a small but intriguing clinical study.
Coffee is one of the most popular beverages in the world. Many health professionals believe it's also one of the healthiest. For some people, it's the single largest source of antioxidants in the diet, outranking both fruits and vegetables combined ( 1 , 2 ).
Caffeine is a stimulant, which means it increases activity in your brain and nervous system. It also increases the circulation of chemicals such as cortisol and adrenaline in the body. In small doses, caffeine can make you feel refreshed and focused.
Scientifically speaking, brewing coffee is the process of extracting soluble flavour compounds from roasted and ground coffee beans. For a barista, perfecting the flavour means making sure the extraction hits the sweet spot – literally. When you're extracting coffee, you talk about a flavour profile.
1) First and foremost, you need to know that coffee may stimulate the production of stomach acid. This, in turn, may cause issues like indigestion, bloating, and nausea among others. 2) Coffee increases cortisol (the stress hormone in the body), which can negatively impact ovulation, weight, and hormonal balance.
Drinking water first thing in the morning immediately helps rehydrate the body. Your six to eight hours of sleep is a long period to go without any water consumption. Drinking two or three glasses of water right when you wake up is a good way to rehydrate your body quickly.
Some research suggests coffee can lower the risk for high blood pressure, also called hypertension, in people who don't already have it. But drinking too much coffee has been shown to raise blood pressure and lead to anxiety, heart palpitations and trouble sleeping.
Long-term effects at this level may include chronic insomnia, constant anxiety, depression, and stomach problems. It can also cause high blood pressure or make high blood pressure worse. More than 300 mg of caffeine (about 2 to 3 cups of coffee) in a day may be linked to miscarriages and low-birth weight babies.
Drinking coffee—particularly two to three cups a day—is not only associated with a lower risk of heart disease and dangerous heart rhythms but also with living longer, according to studies being presented at the American College of Cardiology's 71st Annual Scientific Session.
Introduction: My name is Dr. Pierre Goyette, I am a enchanting, powerful, jolly, rich, graceful, colorful, zany person who loves writing and wants to share my knowledge and understanding with you.
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