Whether you enjoy an espresso, a filter coffee or a latte, your morning brew could offer you more than just an energy boost.
In fact, research suggests there are several potential health benefits of coffee, particularly in moderation.
Here are five surprising potential health benefits of your morning coffee.
(If you’re pregnant, sensitive to caffeine or have a health condition, check with your doctor about what’s right for you.)
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Coffee Can Boost Concentration and Alertness
One of the best known benefits of coffee is that it helps you feel more awake. Coffee contains caffeine, a natural stimulant that acts on the central nervous system.
And here’s the science behind that feeling. Caffeine works by blocking adenosine, a chemical neurotransmitter that gradually builds up in the brain and makes us feel tired. By temporarily blocking adenosine’s signals, caffeine helps to keep your brain feeling more awake, alert and ready to concentrate. [1]
According to the European Food Safety Authority (EFSA), even 75 mg of caffeine, roughly one cup of coffee, can improve alertness and concentration, even if you haven’t slept well the previous night.
(Keep in mind: A little caffeine can help you feel more alert but having too much can have the opposite effect. Too much coffee can potentially cause restlessness, headaches or trouble sleeping.)
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Coffee May Support Heart Health
Your morning coffee could do more than wake you up, it may also be good for your heart.
Research by the British Heart Foundation (BHF) found that people who drank coffee in the morning were 31% less likely to die from heart and circulatory disease. This is over an average of 10 years than non-coffee drinkers.
Coffee is naturally rich in antioxidants called polyphenols, which have potentially anti-inflammatory properties. This may help support healthy blood vessels and protect against cardiovascular disease.
Importantly, this applies to morning coffee drinking specifically. Drinking caffeine at night can keep you up, and less sleep would outweigh any health benefits from the antioxidants.[2]
(It’s important to know coffee isn’t a treatment for heart disease but can form part of a healthy lifestyle. Coffee can affect people differently, so if you have a heart condition or you’ve been advised to limit caffeine, speak to your doctor about how much is right for you.)
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It May Lower Your Risk of Getting Type 2 Diabetes
Studies have found that three to four cups of coffee a day is associated with about a 25% lower risk of type 2 diabetes, compared with drinking little or no coffee.
Strangely, both caffeinated and decaffeinated coffee give the same result! Suggesting that other naturally occurring compounds in coffee may play an important role.
There may even be a difference depending on how your coffee is prepared. Some research suggests that filtered coffee may offer greater benefits than instant coffee.[3]
(Be mindful that these findings show an association rather than proving that coffee prevents diabetes, so it shouldn’t be a reason to increase your caffeine intake.)
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Coffee Is Packed With Antioxidants
Your morning coffee may also be doing your liver some good. Research has consistently found an association between regular coffee consumption and better liver health, including a lower risk of chronic liver disease and liver-related problems.
Coffee appears to be associated with a lower risk of conditions such as fatty liver disease, liver fibrosis and cirrhosis. Researchers believe this may be linked to the combination of caffeine and other naturally occurring compounds in coffee, which may have antioxidant and anti-inflammatory effects.[4]
The evidence doesn’t mean that coffee can prevent or treat liver disease, but it does suggest that your daily cup may have some long-term benefits for liver health.
(As with the other potential benefits mentioned here, enjoying coffee as part of a balanced lifestyle is more important than drinking larger amounts.)
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Coffee May Support Brain Health and a Lower Risk of Parkinson’s Disease
Coffee isn’t just a pick-me-up, research suggests it may also have long-term benefits for the brain. Studies have consistently associated coffee consumption with a lower risk of Parkinson’s disease, with the relationship seen across different levels of coffee intake.
Researchers believe caffeine and other naturally occurring compounds in coffee may play a role, although more research is needed to understand exactly why.[5]
(Although the research is encouraging, there isn’t enough evidence to suggest that you should drink more coffee specifically to reduce your risk of Parkinson’s disease.)
How Much Coffee Is Healthy?
As with many things, moderation is key.
For most healthy adults, consuming up to around 400mg of caffeine per day is generally considered safe, although individual sensitivity varies. If you’re pregnant, NHS guidance recommends limiting your caffeine intake to no more than 200mg a day.
Caffeine can also affect some people more than others. Drinking too much can lead to side effects such as restlessness, anxiety, headaches, a racing heartbeat or disrupted sleep. If you’re pregnant, breastfeeding, taking certain medicines, have a health condition or are unsure how much caffeine is suitable for you, speak to your doctor, midwife or other healthcare professional.
It’s also worth considering what’s actually in your coffee. Large amounts of sugar, flavoured syrups, full fat milk and other additions can significantly increase the calories and sugar in your drink. For a simple everyday option, try enjoying your coffee with less added sugar and pay attention to how your body responds to the caffeine.
So tomorrow morning, when you sit down with your favourite cup, take a moment to enjoy it. Your daily coffee ritual could be doing more for you than you think!
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[1] https://health.clevelandclinic.org/caffeine
[2] https://www.bhf.org.uk/informationsupport/heart-matters-magazine/news/behind-the-headlines/morning-coffee
[3] https://www.drwf.org.uk/news-and-events/news/study-suggests-that-drinking-coffee-could-help-reduce-risk-of-type-2-diabetes/
[4] https://www.mdpi.com/2072-6643/13/9/3042
[5] https://pmc.ncbi.nlm.nih.gov/articles/PMC3370885/
