Does coffee fight aging?

Coffee has some health benefits, but that doesn’t mean lovers should drink as much as they want.

Coffee drinkers around the world scored a victory last week after scientists concluded that women who drink coffee in middle age are more likely to age healthily.

Their analysis, presented at the annual meeting of the American Society for Nutrition, revealed that, over 30 years of follow-up. Women who drank about three small cups of caffeinated coffee a day were more likely to be physically active and free of chronic health or cognitive problems later in life.

“These results, although preliminary, suggest that small, consistent habits can influence long-term health,” said Sara Mahdavi. One of the study’s authors and an assistant professor of nutritional sciences at the University of Toronto, in a statement.

Other studies have identified other benefits for coffee drinkers. Including a reduced risk of everything from type 2 diabetes to bowel cancer. According to Bertil Fredholm, a researcher on the effects of caffeine on the body at Sweden’s Karolinska Institute. The new results are in line with the “long-held consensus” on the health benefits of coffee.

“In moderation, coffee has, for most people, more positive than negative effects on health,” Fredholm told Euronews Health. But how solid is the science on these benefits? Does the type of coffee, when you drink it, or even who you are matter? Below, we break down what the latest evidence says about the health benefits of coffee—and how to know when to put down your cup.

Where do coffee’s health benefits come from?

Coffee is rich in compounds with anti-inflammatory properties. Such as chlorogenic acid, which is also found in kale and apples. According to the World Cancer Research Fund. These compounds can improve our metabolism and the way our bodies regulate insulin levels.

“Coffee contains antioxidants and can also reduce inflammation by stimulating blood circulation,” Dr. Lu Qi, director of the Obesity Research Center at Tulane University in the United States, told Euronews Health.

It’s also possible that part of this effect comes from caffeine, which neutralizes adenosine. Another molecule in the body that makes people feel tired throughout the day or after a difficult task. “Other sources of caffeine, such as tea, have similar effects,” Qi adds.

But not all caffeinated beverages are created equal, and loading your coffee with sugar and milk can offset any benefits. In Mahdavi’s study, for example, each additional small glass of soda was associated with a 20% to 26% lower likelihood of healthy aging.

Does timing matter?

Qi found that drinking coffee early in the day could maximize the health benefits. According to a study published this year in the European Heart Journal. People who drank coffee in the morning had lower mortality rates. Including from heart problems, than those who drank it throughout the day or not at all, according to the analysis of nearly 41,000 people.

The study suggests that late-morning coffee consumption may disrupt the circadian rhythm, or internal body clock. Which helps regulate people’s metabolism and how much they eat. But the conclusions have some limitations, as external factors could influence the results. For example, morning coffee drinkers may be more likely to have jobs that make it easier for them to stay healthy, regardless of their caffeine habits. “We can’t rule out the possible impact” of other factors, Qi said. “Pending further studies, our study supports drinking ‘in the morning.”

Are there any health risks from coffee? And how much is too much?

For years, the World Health Organization (WHO) thought coffee could cause cancer. However, after reviewing more than 1,000 studies, it concluded in 2016 that there was insufficient evidence to suggest that coffee was carcinogenic. But at the time, the WHO warned people against drinking very hot coffee—or any other beverage—because high temperatures could increase the risk of esophageal cancer.

But that doesn’t mean coffee lovers should double down. Researchers don’t know exactly where coffee’s benefits decline, or at what point healthy consumption becomes overkill. “There’s no clear line,” Qi says, but she suggests people limit themselves to “moderate” levels of two to three cups a day.

The type of coffee also matters. Unfiltered coffee, such as Swedish brewed coffee and espresso. Contains diterpenes, substances that raise cholesterol. Filter coffee, on the other hand, does not, according to the Karolinska Institute.

Is coffee good for everyone?

According to Qi, people with high blood pressure or sleep problems should reconsider their caffeine intake. Because “coffee addiction can negatively affect certain systems, such as cardiovascular and sleep disorders.”

Doctors also recommend that pregnant women limit their caffeinated coffee consumption to reduce the risk of miscarriage and poor birth outcomes. Caffeine remains in the bloodstream much longer during pregnancy. Some studies indicate that excess caffeine intake may be linked to low birth weight, premature birth, or stillbirth.

Meanwhile, in another study, Mahdavi found that genetics may influence how coffee affects people’s health. Meaning those with a lower caffeine tolerance may need to refrain from drinking too much.

The bottom line?

Most people can enjoy their morning cup of joe, knowing it’s safe and even a healthy part of their routine. But if someone doesn’t already drink coffee, the evidence doesn’t suggest they should take up the habit for health reasons. And while coffee offers some benefits, they don’t compare to the benefits of a nutritious diet and regular exercise, Mahdavi says. “The benefits of coffee are relatively modest compared to the impact of overall healthy lifestyle habits”.

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