9 Health Benefits of Coffee, Based on Science

The Energetic Effects of Caffeine

Coffee contains caffeine, a central nervous system stimulant that has been shown to increase energy levels and decrease fatigue by altering levels of certain neurotransmitters in the brain. A small study found that consuming caffeine increased time to exhaustion during a cycling exercise by 12% and significantly reduced subjective levels of fatigue in participants. Another study had similar findings, reporting that consuming caffeine before and during a round of golf improved performance, increased subjective energy levels, and reduced feelings of fatigue.

Type 2 Diabetes and Depression

Some research suggests that consuming coffee regularly could be associated with a decreased risk of developing type 2 diabetes over the long term. One review of 30 studies found that each cup of coffee people consumed per day was linked to a 6% lower risk of developing type 2 diabetes. This is thought to be due to coffee’s ability to preserve the function of the beta cells in your pancreas, which are responsible for producing insulin to regulate blood sugar levels.

Neuroprotection and Cognitive Function

Although studies have turned up mixed results, some research suggests that coffee may help protect against certain neurodegenerative disorders, including Alzheimer’s disease and Parkinson’s disease. According to one review of 13 studies, people who regularly consumed caffeine had a significantly lower risk of developing Parkinson’s disease. Another review of 11 observational studies in more than 29,000 people also found that the more coffee people consumed, the lower their risk of Alzheimer’s disease.

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Weight Management

According to some research, coffee could alter fat storage and support gut health, both of which may be beneficial for weight management. For example, one review of 12 studies concluded that higher coffee consumption was associated with decreased body fat, especially in men. In another study, increased coffee intake was linked to decreased body fat in women.

Chronic Liver Disease

One study found that drinking coffee was associated with a decreased risk of death from chronic liver disease, as well as other conditions like liver scarring and liver cancer.

Heart Health

Some research shows that drinking coffee could be linked to a lower risk of heart disease, stroke, and heart failure. A review of 40 studies concluded that drinking two to four cups of coffee daily was associated with a lower risk of death, regardless of factors like age, weight status, and alcohol consumption.

Longevity

One test-tube study showed that coffee was able to significantly extend the life span of yeast by protecting against free radicals and DNA damage. Another study found that drinking coffee was associated with improved physical performance and faster gait speed, even after adjusting for factors like age, belly fat, and physical activity levels.

Ergogenic Effects

Coffee is often used as an ergogenic aid by athletes looking to improve performance and increase energy levels. One review of nine studies reported that drinking coffee before exercise improved people’s endurance and decreased their perceived exertion, compared with a control group.

Conclusion

Coffee is a popular beverage that researchers have studied extensively for its many health benefits, including its ability to increase energy levels, promote weight management, enhance athletic performance, and protect against chronic disease. While some people may need to limit their intake, moderate coffee consumption has been associated with several health benefits and is generally considered safe for most adults.

FAQs

Q: How much coffee is considered moderate?
A: Three to four cups per day is considered moderate.

Q: Is coffee safe for everyone?
A: No, some people may need to limit their intake, including those who are pregnant or breastfeeding, children and adolescents, and people with certain health conditions.

Q: Can coffee help with weight loss?
A: Some research suggests that coffee could alter fat storage and support gut health, which may be beneficial for weight management.

Q: Can coffee help with depression?
A: Some research suggests that coffee may help reduce the risk of depression, but more studies are needed to confirm this.

Q: Can coffee help with Alzheimer’s disease?
A: Some research suggests that coffee may help protect against Alzheimer’s disease, but more studies are needed to confirm this.