A daily coffee isn’t just a pick-me-up – your favourite brew may lower disease risks, protect your brain and keep you stronger for longer
For many of us, coffee is more than just a morning ritual – it’s literally how we start the day. The good news is, that beyond giving you a lift, your coffee might actually support a longer, healthier life. New research, including work highlighted by Dr Rhonda Patrick and a study in the European Journal of Nutrition, suggests that moderate coffee drinking could play a valuable role in healthy ageing.
What’s in the coffee?
Coffee isn’t just about caffeine. Each cup contains a rich mix of natural plant compounds,
especially polyphenols like chlorogenic acid. These act as antioxidants, helping to protect your cells from damage and reducing inflammation – key factors in slowing the ageing process.
Polyphenols also seem to support a healthy gut. They help feed beneficial bacteria, boosting gut diversity – linked to stronger immunity, better mood and reduced risk of chronic diseases.
And then there’s the caffeine.
Caffeine works by blocking adenosine – a natural chemical that makes you feel tired – helping you stay alert and focused. It may also support muscle movement, which could explain why drinking coffee is linked to better mobility and a lower risk of frailty in older adults.
Coffee and your genes
I’m one of those people who can only manage one cup before noon, but my husband can drink espresso before bed and go straight to sleep! If you’ve ever wondered why some people can drink coffee after dinner and sleep fine, while others feel jittery after a single cup, it often comes down to a gene called CYP1A2, which controls how quickly we break down caffeine.
Fast metabolisers process caffeine efficiently and may enjoy coffee’s heart and longevity benefits without any downsides. Slow metabolisers break down caffeine more slowly, which can lead to higher risks of anxiety, raised blood pressure or sleep problems with high intake.
If coffee tends to leave you feeling edgy or sleepless, consider limiting caffeine or switching to decaf – which still delivers many health benefits.
Not just a buzz-free option
Decaf coffee is often overlooked, but it’s rich in the same polyphenols as regular coffee. That means you can reap the antioxidant and anti-inflammatory rewards without the caffeine hit. Look for high-quality decafs processed using the Swiss water method, like those from brands such as Exhale, which avoid chemical solvents and preserve both flavour and health benefits.
What about bone health?
There’s an old concern that coffee might weaken bones by increasing calcium loss. The truth? The effect is tiny – about 2-3 mg of calcium lost per cup – and easily offset by adding a splash of milk or eating a balanced, calcium-rich diet. Large studies have found no increased risk of osteoporosis or fractures in coffee drinkers who get enough calcium.
Capsule coffee – is it healthy?
Coffee from capsules (such as Nespresso, Grind, or other brands) offers similar polyphenol and caffeine content to other brewing methods. Many capsule brands now offer eco-friendly options too – companies like Grind provide compostable or recyclable capsules to reduce environmental impact.
How you brew matters
Not all coffee is created equal when it comes to heart health. Unfiltered coffee – such as French press, espresso or capsules – retains natural oils (cafestol and kahweol) that may raise cholesterol if consumed in large amounts. If you enjoy capsule coffee, it’s fine for most people – but those who drink large quantities and are concerned about high cholesterol may wish to balance it with some paper-filtered coffee.
Coffee’s impressive health perks
Moderate coffee consumption – usually about 3-5 cups a day (up to 400mg caffeine) – has been linked with:
Lower risk of heart disease and stroke
Reduced type 2 diabetes risk
Protection against liver conditions, including fatty liver and some cancers
Slower cognitive decline and reduced risk of Parkinson’s
Lower risk of frailty and better muscle preservation in older adults
Tips for enjoying coffee:
- Aim for around three cups a day – this seems to provide health benefits without overdoing it.
- Wait an hour after waking for your first cup – cortisol is naturally high first thing, and coffee will push it higher.
- Finish your caffeine intake before lunchtime – caffeine’s long “half-life” means it can linger in your system and affect sleep.
- Keep extras to a minimum – syrups, sugars and cream add unnecessary calories and can undo the benefits.
- Buy the best quality you can afford – and explore eco-friendly pod options
