When most people think about coffee, the first thing they think of is caffeine. After all, they start their day with a cup (or two, or three) for the energy and brainpower boost that coffee can provide. And yet, coffee is more than a cup of caffeine. It contains vitamins, minerals, and plant compounds in addition to that powerful hit of caffeine. But is coffee good for you? Or do the potential negative effects of drinking coffee outweigh the possible benefits? <\/p>\n
According to the U.S. Food and Drug Administration<\/a> (FDA), most people can tolerate up to 400 milligrams (mg) of caffeine a day\u2014that lines up to between two and three 12-ounce cups of coffee\u2014without experiencing any adverse effects. But if you’re sensitive to caffeine or go way over that amount, the FDA says you could experience side effects like jitters, nausea, increased heart rate, and high blood pressure<\/a>. <\/p>\n Meet the Experts: <\/strong>Keri Glassman, M.S., R.D.N., a celebrity nutritionist and founder and CEO of Nutritious Life;<\/a> Catherine Carpenter, Ph.D., M.P.H.<\/a>, an epidemiologist and professor at UCLA; Susan Oh, M.P.H.<\/a>, director of the nutrition research program at Johns Hopkins University School of Medicine; Brynna Connor, M.D.<\/a>, a family medicine physician based in Texas; Edo Paz, M.D.<\/a>, a cardiologist in NY.<\/p>\n Now that the caffeine question is out of the way, what about the other perks that coffee may offer? Here, nutrition experts explain everything you need to know about the potential health benefits of coffee and whether it can be part of a healthy diet. <\/p>\n Is coffee good for you?<\/p>\n Let\u2019s take a brief moment to remind ourselves about how the research behind the benefits of coffee has changed over the years: In 1991, the World Health Organization<\/a> (WHO) classified the beverage as a \u201cpossible carcinogen.\u201d Then, in 2016, the organization found<\/a> that there was \u201cno conclusive evidence for a carcinogenic effect of drinking coffee.\u201d And in between, most of the news about coffee was largely positive: That, instead of being harmful to your health, regular coffee consumption, in moderation, is actually good for you.<\/p>\n Then, in 2018, when new Proposition 65<\/a> regulations took effect in California, there was debate as to whether companies must put cancer warning labels on coffee products sold in California. The reason: When roasted, coffee produces a chemical called acrylamide, which is classified as a carcinogen in California. <\/p>\n The verdict<\/a>: The Office of Environmental Health Hazard Assessment found that no warning labels are required, after evaluating thousands of studies, since the chemicals created during roasting and brewing do not pose a significant risk of cancer. What’s more, acrylamide has only been shown to cause cancer in lab rodents. <\/p>\n \u201cLarge amounts of acrylamide have been shown to cause cancer in animal models, but there\u2019s no compelling evidence showing that it increases the risk of cancer in humans,\u201d said Catherine Carpenter, Ph.D., M.P.H.<\/a>, an epidemiologist and professor at UCLA. Plus, in rodent studies, she said, \u201canimals are exposed to up to 60 times higher concentrations of acrylamide than what humans are exposed to.\u201d If you were drinking enough coffee every day to be exposed to that much acrylamide, you\u2019d probably have bigger problems than just increased cancer risk. <\/p>\n So, with these myths busted, let\u2019s talk about the health benefits of coffee. \u201cCoffee can be good for us and actually help prevent disease due to its being high in antioxidants,\u201d said Keri Glassman, M.S., R.D.N.<\/a>. The high presence of antioxidants<\/a>, specifically polyphenols, in coffee is tied to many benefits including decreasing the risk of diseases like cancer and liver disease. \u201cIt is also high in hydrocinnamic acids including chlorogenic acid and ferulic acid which all have antioxidant properties,\u201d said Glassman.<\/p>\n Still not convinced? Here are more research-backed reasons to turn on your coffee pot. <\/p>\n What are the possible health benefits of coffee?1. Coffee may lower your risk of certain cancers<\/p>\n There are more than 1,000 compounds in coffee, many of which likely harbor anti-inflammatory and anti-cancer compounds, according to a BMJ research review<\/a>. \u201cThe coffee bean itself has antioxidants in it, which help prevent free radical damage that could potentially lead to cancer,\u201d explained Susan Oh, M.P.H.<\/a>, director of the nutrition research program at Johns Hopkins University School of Medicine.<\/p>\n According to the report, coffee consumption is associated with a lower risk of melanoma and leukemia, as well as prostate and endometrial cancers. What\u2019s more, a 2023 study<\/a> noted that coffee consumption has also been associated with a lower risk of colon, rectal, and breast cancers. <\/p>\n 2. Coffee could help lower your risk of Alzheimer\u2019s<\/p>\n Research indicates that caffeine, ingested either by drinking coffee or by taking a caffeine supplement, can help improve memory, explained Brynna Connor, M.D.<\/a>, a family medicine physician based in Texas. \u201cThere is also evidence that shows people who drink caffeine (in moderation!) daily have a lower risk of developing dementia.\u201d<\/p>\n In fact, a study published in Frontiers in Aging Neuroscience<\/a> found that higher coffee consumption was associated with slower cognitive decline among older adults, suggesting that it could have a protective effect against Alzheimer’s disease or dementia. <\/p>\n 3. It may help stave off wrinkles<\/p>\n Another potential perk to your daily java fix? You might look better. \u201cCoffee also has high amounts of antioxidants which have been shown to help reduce inflammation and improve overall skin health,\u201d Dr. Connor said. A study in the Journal of Cosmetic Dermatology<\/a> found that higher coffee consumption was related to slower facial skin aging. <\/p>\n 4. It may improve your heart health<\/p>\n Coffee has several important impacts on the heart, according to Edo Paz, M.D.<\/a>, a cardiologist in NY. \u201cThe caffeine in coffee can lead to increased heart rate and blood pressure, and can also lead to dehydration,\u201d Dr. Paz said, cautioning that as long as you\u2019re consuming it in moderation, you shouldn\u2019t have any problems. Instead, you may be reaping some benefits.<\/p>\n \u201cIn fact, coffee has been shown to have some benefits, too,\u201d said Dr. Paz. \u201cFor example, one study<\/a> found that moderate coffee consumption can reduce the risk of high blood pressure, high cholesterol, and other heart conditions.\u201d<\/p>\n 5. Coffee may lower your risk of Parkinson\u2019s <\/p>\n Parkinson\u2019s is a disease of the central nervous system characterized by tremors. \u201cMany studies<\/a> have shown that coffee may exert not only neuroprotective benefits in the development of Parkinson\u2019s Disease but also may help with movement symptoms,\u201d said Glassman.<\/p>\n 6. Coffee may protect DNA from damage<\/p>\n One study published in the European Journal of Nutrition<\/a> showed that the consumption of dark roast coffee may prevent DNA damage in both men and women. Why is that important? DNA damage<\/a>, or chemical alteration of DNA, plays a big role in the development of certain cancers, so taking steps to prevent it could have a protective effect. <\/p>\n 7. Coffee may help you live longer<\/p>\n Most importantly, research shows that people who drink coffee may be less likely to die from all causes<\/a>. That was the conclusion of a 2022 study published in the Annals of Internal Medicine<\/a>, which found that drinking 1.5 to 3.5 cups of coffee a day was associated with a lower risk of mortality, including deaths from heart disease and cancer. <\/p>\n 8. Coffee may reduce depression and stress<\/p>\n \u201cOne study<\/a> showed that regular coffee drinkers were less likely to have depressive symptoms,\u201d shared Glassman. While more research needs to be done, the study compared coffee drinkers and non-coffee drinkers, and those who consumed coffee were less likely to experience depressive symptoms as well as reported lower perceived stress. This could be due to the high amounts of antioxidants in coffee.<\/p>\n 9. Coffee might help power your workouts<\/p>\n Need a little boost to get you through your workout? According to the International Society of Sports Nutrition<\/a>, caffeine may enhance exercise performance, especially in endurance or aerobic exercise. \u201cThe best way to maximize this boost is to couple your cup of coffee with a snack or meal that is proportioned with healthy fats, high-quality protein, and fiber to help balance blood sugar levels,\u201d said Glassman. So be conscious of how you consume your caffeine to get the best boost. <\/p>\n Can you drink coffee every day?<\/p>\n\n