Coffee is one of the most widely consumed drinks worldwide. While many of us consume it for that energy boost of caffeine, it also gives us a healthy dose of antioxidants — substances vital to normal bodily function.
Studies have shown that your morning cup of coffee is doing more than just keeping your eyes open. It's benefitting your heart and brain functioning as well as your overall longevity.
We're not now saying that coffee is a superfood. It's definitely not without its risks. But being intentional with the amount you drink and when you drink, can ensure you're getting the most out of your brew.
What's in coffee that makes it good for us?
Coffee is not made up of caffeine alone. It's full of bioactive compounds that can offer long‑term health benefits alongside the short‑term buzz.
Caffeine is a natural stimulant, which is why it helps you feel awake. It does so by blocking adenosine — a substance released by the brain that triggers fatigue. As a result, you feel more alert, refreshed and ready to perform.
Antioxidants (chlorogenic acids) help the body fight free radicals, which can contribute to premature ageing and the development of chronic diseases.
Diterpenes (kahweol and cafestol) have anti‑inflammatory and possibly anti‑cancer effects. Although in high quantities, they can increase cholesterol levels.
So, your morning pick‑me‑up just got even better. You can now start the day off knowing your beverage of choice is very much appreciated by your body.
How does coffee affect our heart and blood vessels?
We all know someone who gets the coffee jitters. Bouncing off the walls or non‑stop twitching their leg; such nervous energy can't be good for the heart, surely? Well, surprisingly, scientific studies show that when consumed sensibly, not only does coffee not harm the heart, but it may actually benefit it. Of course, several factors are at play here; it depends on how much you drink, how you prepare it and how your body reacts to caffeine. So don't get too excited!
Does it really protect blood vessels?
Did you know that drinking 3‑4 cups of coffee a day lowers your risk of heart attacks and strokes? Here's how: the antioxidants found in coffee protect blood vessels from damage, reduce inflammation and improve metabolism. All of this aids in preventing atherosclerosis (the clogging of arteries), the leading cause of cardiovascular disease.
Does coffee raise blood pressure?
Yes, caffeine can raise blood pressure — usually by 5‑10 mmHg, especially in people who don't drink coffee regularly. Over time, if you continue to make coffee drinking a habit, your body gets used to it, and this effect gradually wears off.
In fact, studies have not found that moderate coffee consumption by healthy adults increases the risk of hypertension. Some studies have even presented a link between coffee consumption and lower blood pressure levels. Having said this, if you have uncontrolled high blood pressure, it's wise to keep an eye on how coffee affects it and contact a doctor if necessary.
Can coffee affect cholesterol levels?
The answer to this lies in how the coffee is prepared.
Filtered coffee (e.g., drip) is less straining on blood vessels since the filter traps the diterpenes responsible for raising LDL cholesterol in sensitive individuals.
Unfiltered coffee (e.g., French press, Turkish, espresso) lets more diterpenes slip through, which can lead to slightly higher cholesterol levels in some people.
If you have higher cholesterol, it is better to reach for filtered coffee.
Coffee and heart arrhythmias
It was widely believed that drinking coffee increased the risk of heart arrhythmias. However, recent studies have debunked this.
If you do notice heart palpitations after enjoying your brew, try:
Saving your coffee for after breakfast so it's better absorbed.
Reduce the amount or switch to a decaffeinated version.
Contact a doctor if you're unsure.
Coffee and the brain
Coffee is one of the most effective natural stimulants, and its effect on the brain is one of the main reasons why people drink it. It improves alertness, concentration and memory and may even protect against neurodegenerative diseases such as Alzheimer's and Parkinson's in the long term.
But how?
1. Concentration and memory
When you drink coffee, its main active ingredient — caffeine — blocks the effects of adenosine, a substance that makes you feel tired. Coffee, therefore:
Improves alertness as you'll feel less tired and more focused.
Promotes short‑term memory, and studies show that people do better on tasks involving quick memorisation of information after coffee.
Quickens reaction time as caffeine stimulates the nervous system and can improve your ability to make quick decisions.
2. Coffee and long‑term brain protection
In addition to an immediate "kick", regular coffee drinking may reduce the risk of neurodegenerative diseases, diseases that lead to the loss of brain cells and memory.
Alzheimer's disease: Coffee's caffeine and antioxidants help reduce inflammation in the brain, which contributes to the formation of harmful plaques associated with this disease.
Parkinson's disease: Coffee protects brain cells that produce dopamine, a substance essential for movement and coordination. Its depletion is a major cause of Parkinson's disease.
Scientific studies have shown that people who regularly drink 2‑3 cups of coffee a day have a 30‑60% lower risk of developing these diseases.
Coffee can extend your life by almost 2 years
Epidemiological studies suggest that people who drink 3‑4 cups of coffee a day are up to 15% less likely to die during the periods studied, which equates to about 1.8 extra years of life. This effect is also true for decaffeinated coffee, suggesting that the benefits are not only due to caffeine but also to other bioactive compounds in coffee.
How does coffee protect the body against ageing?
Coffee helps to slow down the ageing process due to its high content of antioxidants and anti‑inflammatory substances:
Reduces chronic inflammation: Some components of coffee, such as chlorogenic acids and melanoids, help fight chronic inflammation associated with ageing.
Promotes cell health: Caffeine and polyphenols can help regulate metabolism and remove damaged cells, promoting tissue regeneration.
Acts on epigenetics: Research suggests that regular coffee drinkers have DNA methylation patterns associated with slower biological ageing.
What's the optimal amount of coffee to drink?
How many cups of coffee a day is just right? The answer depends on your caffeine sensitivity, caffeine metabolism rate and overall health. However, according to scientific studies, 3‑4 cups per day, which is equivalent to 300‑400mg of caffeine, is the optimal amount.
Why 3‑4 cups?
This amount is associated with a number of health benefits:
Lower risk of cardiovascular disease: Regular coffee consumption can protect the heart and blood vessels, reducing the risk of heart attack and stroke.
Longer life: People who drink coffee have a lower overall mortality rate compared to those who don't.
Better brain health: Coffee helps protect the brain from Alzheimer's and Parkinson's disease and promotes cognitive function.
Metabolic support: Coffee improves long‑term glycemic control and may help reduce the risk of type 2 diabetes.
Who should watch the amount of coffee?
Although coffee has many benefits, some people should be careful with the amount they drink:
Pregnant women: The recommended daily dose of caffeine is no more than 200mg (1‑2 cups), as higher amounts can affect fetal development.
People with anxiety disorders: Caffeine can increase nervousness and worsen anxiety conditions.
Those who have high blood pressure: If coffee causes you to have significant blood pressure fluctuations, try limiting it or switching to a decaffeinated version.
Those with sensitive digestion: If coffee irritates your stomach, try drinking it after meals or opt for a milder preparation such as a cold brew.
When is the best time to drink coffee?
Maybe you have coffee right after you wake up, maybe you drink it all day. But have you ever thought about when to drink it for maximum benefit and minimum negative effects? The timing of your coffee can probably affect its health benefits and even your overall well‑being. A recent observational study that followed more than 40,000 adults examined the association between the timing of coffee drinking and mortality from cardiovascular disease.
Morning coffee vs. all‑day sipping
The study identified two main patterns of coffee consumption:
Morning type: People who drink coffee mainly in the morning and mid‑morning.
All‑day type: People who drink coffee throughout the day.
The result? People who drank coffee mainly in the morning had lower overall cardiovascular mortality rates compared to those who consumed it throughout the day. This study was observational, which means we can't say that drinking coffee in the morning directly causes better health outcomes. It may just be a side effect. For example, people who only drink coffee in the morning may have better sleep patterns, healthier lifestyles, or lower stress.
Why does it make sense that it's better to drink coffee mainly in the morning?
One explanation is the biological half‑life of caffeine (the time it takes to metabolise half the amount).
This is approximately 5‑6 hours, which means that even 10‑11 hours after drinking coffee, it is still in circulation and can have stimulant effects.
If you have coffee late in the afternoon or evening, it can disturb your sleep even if you think it is no longer affecting you.
How does coffee affect sleep?
Caffeine blocks adenosine, which is a neurotransmitter that signals the body that it's time to rest. This means that even if you fall asleep, your sleep may be of lower quality, leading to poorer recovery and more fatigue the next day. Yet healthy sleep is one of the main pillars of a healthy lifestyle and is on a similar level to a balanced diet and regular sporting activity.
Coffee nap: the combination of a power nap with coffee
The combination of coffee and a short nap, known as a coffee nap, can significantly increase alertness. Simply have a coffee and immediately take a 15‑20 minute nap, giving the caffeine time to take effect. This trick is especially useful for night workers and drivers who need it to keep alert. While a short nap improves performance and mood, it is no substitute for a good night's sleep.
Bottom line
Coffee is more than just a tasty beverage, and if you drink it in moderation, it can be a great addition to a healthy lifestyle. Scientific studies show that 3‑4 cups a day are associated with a range of health benefits, from a lower risk of heart disease to better brain protection and a longer overall lifespan.
But it's not just how much coffee you drink but also how and when you indulge. For maximum benefits, it's ideal to drink coffee mainly in the morning, when it will promote alertness and concentration, while afternoon and evening consumption can interfere with sleep quality. If you have high blood pressure, sensitive digestion or are prone to anxiety, it's a good idea to monitor how caffeine affects you and, if necessary, adjust the amount so that it brings you only positive benefits.
