Coffee is an amazing drink. There are many recorded health benefits of drinking coffee and we have tried to compile a comprehensive list.
I think it is safe to say that drinking coffee is good for you.
1. Coffee Can Improve Energy Levels and Make You Smarter
Coffee can help people feel less tired and increase energy levels (1, 2).
This is because it contains a stimulant called caffeine, which is actually the most commonly consumed psychoactive substance in the world (3).
After you drink coffee, the caffeine is absorbed into the bloodstream. From there, it travels into the brain (4).
In the brain, caffeine blocks an inhibitory neurotransmitter called Adenosine.
When that happens, the amount of other neurotransmitters like norepinephrine and dopamine actually increases, leading to enhanced firing of neurons (5, 6).
Many controlled trials in humans show that coffee improves various aspects of brain function. This includes memory, mood, vigilance, energy levels, reaction times and general cognitive function (7, 8, 9).
2. Coffee Can Help You Burn Fat
Did you know that caffeine is found in almost every commercial fat burning supplement?
There’s a good reason for that… caffeine is one of the very few natural substances that have actually been proven to aid fat burning.
Several studies show that caffeine can boost the metabolic rate by 3-11% (10, 11).
Other studies show that caffeine can specifically increase the burning of fat, by as much as 10% in obese individuals and 29% in lean people (12).
However, it is possible that these effects will diminish in long-term coffee drinkers.
3. The Caffeine Can Drastically Improve Physical Performance
Caffeine stimulates the nervous system, causing it to send signals to the fat cells to break down body fat (13, 14).
But caffeine also increases Epinephrine (Adrenaline) levels in the blood (15, 16).
This is the “fight or flight” hormone, designed to make our bodies ready for intense physical exertion.
Caffeine makes the fat cells break down body fat, releasing them into the blood as free fatty acids and making them available as fuel (17, 18).
Given these effects, it is not surprising to see that caffeine can improve physical performanceby 11-12%, on average (19, 20).
Because of this, it makes sense to have a strong cup of coffee about a half an hour before you head to the gym.
4. There Are Essential Nutrients in Coffee
Coffee is more than just black water. Many of the nutrients in the coffee beans do make it into the final drink.
A single cup of coffee contains (21):
- Riboflavin (Vitamin B2): 11% of the RDA.
- Pantothenic Acid (Vitamin B5): 6% of the RDA.
- Manganese and Potassium: 3% of the RDA.
- Magnesium and Niacin (B3): 2% of the RDA.
Although this may not seem like a big deal, most people are drinking more than one cup per day. If you drink 3-4, then these amounts quickly add up.
5. Coffee May Lower Your Risk of Type II Diabetes
Type 2 diabetes is a gigantic health problem, currently afflicting about 300 million people worldwide.
It is characterized by elevated blood sugars in the context of insulin resistance or an inability to secrete insulin.
For some reason, coffee drinkers have a significantly reduced risk of developing type 2 diabetes.
The studies show that people who drink the most coffee have a 23-50% lower risk of getting this disease, one study showing a reduction as high as 67% (22, 23, 24, 25, 26).
According to a massive review that looked at data from 18 studies with a total of 457,922 individuals, each daily cup of coffee was associated with a 7% reduced risk of developing type 2 diabetes (27).
6. Coffee May Protect You From Alzheimer’s Disease and Dementia
Alzheimer’s disease is the most common neurodegenerative disease and the leading cause of dementia worldwide.
This disease usually affects people over 65 years of age.
Unfortunately, there is no known cure for Alzheimer’s.
However, there are several things you can do to prevent the disease from showing up in the first place.
This includes the usual suspects like eating healthy and exercising, but drinking coffee may be incredibly effective as well.
Several studies show that coffee drinkers have up to a 65% lower risk of getting Alzheimer’s disease (28, 29).
7. Caffeine May Lower The Risk of Parkinson’s
Parkinson’s disease is the second most common neurodegenerative disease, right after Alzheimer’s.
It is caused by death of dopamine-generating neurons in the brain.
Same as with Alzheimer’s, there is no known cure, which makes it that much more important to focus on prevention.
In studies, coffee drinkers have a much lower risk of developing Parkinson’s disease, with a reduction in risk ranging from 32-60% (30, 31, 32, 33).
In this case, it appears to be the caffeine itself that is causing the effect. People who drink decaf don’t have a lower risk of Parkinson’s (34).
8. Coffee Appears to Have Protective Effects on The Liver
The liver is an amazing organ that carries out hundreds of important functions in the body.
Several common diseases primarily affect the liver, including hepatitis, fatty liver disease and others.
Many of these diseases can lead to a condition called cirrhosis, in which the liver has been largely replaced by scar tissue.
It turns out that coffee may protect against cirrhosis. People who drink 4 or more cups per dayhave up to an 80% lower risk (35, 36, 37).
9. Coffee Can Fight Depression and Make You Happier
Depression is a serious mental disorder that causes a significantly reduced quality of life.
It is incredibly common and about 4.1% of people in the U.S. currently meet the criteria for clinical depression.
In a Harvard study published in 2011, women who drank 4 or more cups per day had a 20% lower risk of becoming depressed (38).
Another study with 208,424 individuals found that those who drank 4 or more cups per day were 53% less likely to commit suicide (39).
10. Coffee Drinkers Have a Lower Risk of Some Types of Cancer
Cancer is one of the world’s leading causes of death and is characterized by uncontrolled growth of cells in the body.
Coffee appears to be protective against two types of cancer… liver cancer and colorectal cancer.
Liver cancer is the third leading cause of cancer death in the world, while colorectal cancer ranks fourth (40).
Studies show that coffee drinkers have up to a 40% lower risk of liver cancer (41, 42).
One study of 489,706 individuals found that those who drank 4-5 cups of coffee per day had a 15% lower risk of colorectal cancer (43).
11. Coffee Does Not Cause Heart Disease and May Lower The Risk of Stroke
It is often claimed that caffeine can increase blood pressure.
This is true, but the effect is small (3-4 mm/Hg) and usually goes away if you drink coffee regularly (44, 45).
However, the effect may persist in some people, so keep that in mind if you have elevated blood pressure (46, 47).
That being said, the studies do NOT support the myth that coffee raises the risk of heart disease (48, 49).
In fact, there is some evidence that women who drink coffee have a reduced risk of heart disease (50).
Some studies also show that coffee drinkers have a 20% lower risk of stroke (51, 52).
12. Coffee May Help You Live Longer
Given that coffee drinkers are less likely to get many diseases, it makes sense that coffee could help you live longer.
There are actually several observational studies showing that coffee drinkers have a lower risk of death.
In two very large studies, drinking coffee was associated with a 20% lower risk of death in men and a 26% lower risk of death in women, over a period of 18-24 years (53).
This effect appears to be particularly strong in type II diabetics. In one study, diabetics who drank coffee had a 30% lower risk of death during a 20 year study period (54).
13. Coffee is The Biggest Source of Antioxidants in The Western Diet
For people who eat a standard Western diet, coffee may actually be the healthiest aspect of the diet.
That’s because coffee contains a massive amount of antioxidants.
In fact, studies show that most people get more antioxidants from coffee than both fruits and vegetables… combined (55, 56, 57).
14. People Who Drink Coffee Are at a Much Lower Risk of Depression and Suicide
Depression is an incredibly common problem.
It is the world’s most common mental disorder and leads to a significantly reduced quality of life.
In one Harvard study from 2011, people who drank the most coffee had a 20% lower risk of becoming depressed (31).
In one review of 3 studies, people who drank 4 or more cups of coffee per day were 53% less likely to commit suicide (32).
15. Coffee drinkers have stronger DNA.
A study published in the European Journal of Nutrition showed that coffee drinkers have DNA with stronger integrity since the white blood cells of coffee drinkers had far less instance of spontaneous DNA strand breakage. Study abstract.
16. Lower Risk of Multiple Sclerosis.
Recent research showed that at least 4 cups of coffee a day may help protect against the development and reoccurrence of MS. It is believed that the coffee prevents the neural inflammation that possibly leads to the disease developing. The study was published in the Journal of Neurology, Neurosurgery & Psychiatry.
17. Less Gout Risk:
Yet another reason: Risk for developing gout (in men) decreases with increasing coffee consumption. This is a large study of over 50,000 men (link).
18. Prevents Retinal Damage.
A Cornell University Study showed that coffee may prevent retinal damage due to oxidative stress. Caffeine isn’t the culprit here, but chlorogenic acid (CLA), which is one of the strong antioxidants found in the coffee bean. link
19. Black coffee prevents cavities.
Researchers out of Brazil found that strong black coffee kills the bacteria on teeth that leads to tooth decay. Adding milk or sugar to coffee negates this benefit. –link
20. Coffee may protect against melanoma.
A study published in the Journal of the National Cancer Institute found that melanoma risk decreases with coffee consumption and that this risk decreases with each cup consumed. Study link.
21. Coffee may protect against periodontal disease.
As part of the US Department of Veterans Affairs Dental Longitudinal Study coffee consumption and dental health among 1,152 men was tracked from 1968-1998. The researchers found that coffee didn’t promote gum disease and actually showed a protective benefit. Link
22. Coffee may protect against melanoma.
A study published in the Journal of the National Cancer Institute found that melanoma risk decreases with coffee consumption and that this risk decreases with each cup consumed. Study link.
23. Reduced heart attack mortality risk.
Researchers found that those who drink two or more cups of coffee daily after having a heart attack have the least risk of dying from the heart attack. The study.
24. Coffee boosts your physical performance.
Have a cup of black coffee about an hour before workout and your performance can improve by 11-12%. Caffeine increases adrenaline levels in your blood. Adrenaline is your body’s “fight or flight” hormone which helps you to prepare for physical exertion.
25. Coffee reduces risk of Parkinson’s disease.
Studies have shown that regular coffee drinking decreases risk of Parkinson’s disease by 25 %. There’s evidence that coffee causes activity in the part of the brain affected by Parkinson’s.
26. Coffee brightens your mood, helps fight depression and lowers risk of suicide.
Caffeine stimulates the central nervous system and boosts production of neurotransmitters like serotonin, dopamine, and noradrenaline, which elevate your mood. Two cups of coffee a day prevents risk of suicide by 50 %.
27. Just smelling coffee could make you less stressed.
Researchers at the Seoul National University examined the brains of rats who were stressed with sleep deprivation and discovered that those who were exposed to coffee aromas experienced changes in brain proteins tied to that stress. Note, this aroma study doesn’t relate to stress by itself, only to the stress felt as a result of sleep deprivation.
28. Coffee is great for your liver (especially if you drink alcohol).
A study published in 2006 that included 125,000 people over 22 years showed that those who drink at least one cup of coffee a day were 20 percent less to develop liver cirrhosis — an autoimmune disease caused by excessive alcohol consumption that could lead to liver failure and cancer. Arthur L Klatsky, the lead author of the study, told The Guardian, “Consuming coffee seems to have some protective benefits against alcoholic cirrhosis, and the more coffee a person consumes the less risk they seem to have of being hospitalised or dying of alcoholic cirrhosis.”
Studies have also shown that coffee can help prevent people from developing non-alcoholic fatty liver disease (NAFLD). An international team of researchers led by Duke-NUS Graduate Medical School revealed that drinking four or more cups of coffee or tea a day may be beneficial in preventing the progression of NAFLD.
29. Coffee could reduce your risk of developing Type 2 diabetes.
Coffee also lowers risk of Type 2 diabetes, according to a study from The American Chemical Society. The study’s researchers found that people who drink four or more cups of coffee a day reduce their chances of developing Type 2 diabetes by 50 percent. Subsequently, with every additional cup, the risk gets lowered by 7 percent.
30. Coffee may make you more intelligent.
You usually drink coffee when you are sleep-deprived, right? Well, that much-needed jolt not only keeps you awake, it makes you sharper. CNN reports that coffee allows your brain to work in a much more efficient and smarter way. TIME reporter, Michael Lemonick, says, “When you’re sleep-deprived and you take caffeine, pretty much anything you measure will improve: reaction time, vigilance, attention, logical reasoning — most of the complex functions you associate with intelligence.”
31. Coffee can help you maximize your fitness goals
People who regularly workout drink coffee half an hour before for a burst of energy so they can get the most of their exercise. The burst of caffeine increases epinephrine levels in the blood, which makes the body ready for any physical exertion. This allows people to push themselves longer and harder to begin seeing immediate results from their exercise regimen.
32. Coffee can help you drive better
42. Coffee improves good cholesterol
The antioxidants in coffee can also improve total cholesterol. Coffee raises the high-density lipoprotein (HDL) cholesterol in your body. This “good” cholesterol can help you avoid suffering from cardiovascular disease. It also can remove the “bad” low-density lipoprotein (LDL) cholesterol from your body.
A study was conducted by the researchers at the University of Minnesota Medical School (UMMS) and the School of Public Health. They found that antioxidants contain an enzyme called glutathione peroxidase, or GPx3, which has critical benefits to those who have low HDL cholesterol. They found out that “people with high levels of the GPx3 enzyme and low levels of good cholesterol were six times less likely to develop cardiovascular disease than people with low levels of both”(9). As we know, coffee is a huge source of antioxidants.
43. Coffee is one of the lowest calorie drinks
If you’re trying to lose weight, or you’re doing your best to maintain your current weight, coffee is a good choice. A single cup of about 8oz. brewed coffee only has 2 calories (11) and it has no fat. Unless you decide to go all Starbucks frappuccino on it.
This is only applies to brewed black coffee. When you start adding sugar, cream and milk to coffee, that’s when it starts becoming unhealthy and has a huge jump in calorie count. According to Harvard, a tablespoon of cream, sugar and whole milk contains 52 calories, 48 calories and 9 calories respectively. While 9 calories may seem small, we usually pour a lot of milk without actually measuring it, so you may be getting several servings. Every time you add these extras, you’re pretty much adding over 100 extra calories to your daily cup(11).
Ditch the cream and sugar and go for the lower calorie options if your going to be adding it to your coffee.
44. Coffee keeps you hydrated
Several studies show that coffee can be as hydrating as water.
After studying the fluid levels in the bodies of 50 men who consumed 3-6 cups of coffee a day, a group of researchers at the University of Birmingham in the United Kingdom found out that this kind of “moderate” coffee consumption “provides similar hydrating qualities to water” (13).
45. Coffee preserves your muscles
Studies show that coffee can set off the part of your brain that releases the ‘growth factor’: brain-derived neurotrophic factor (BDNF) (15).
BDNF promotes and improves neuromotor function. Neuromotor function can be described as your muscles’ ignition switch, the nervous system’s ability to fire your muscles. Neuromotor degradation is among the leading causes of age-related muscle atrophy. Consuming coffee daily maintains your BDNF at the normal level and thereby strengthens and safeguards your muscles.
46. Coffee helps you workout harder
According to recent research, athletes who consumed caffeine prior to working out took longer to become exhausted, completed more reps, and were more psychologically ready to perform.
A group of researchers found that a ‘caffeine/carb combo’ can increase glycogen to more than 50 percent after an intense workout. Glycogen is a form of carbohydrates that is stored in the muscles and can boost strength and stamina(16).
When consumed, the caffeine in coffee can increase the glycogen in your muscles. Drinking coffee regularly ensures you’ll always have enough glycogen stores in your muscles. Possessing a constant supply of glycogen will improve your physical performance.
47. Coffee reduces muscle soreness after exercise
Caffeine can speed recovery and reduce post-workout muscle soreness by up to 48 percent.
A group of researchers from the University of Illinois found that caffeine affects the brain system and the spinal cord system in a way that reduces pain (17). Another study showed that sustained caffeinated coffee consumption right before and after an upper-body resistance training can improve performance and decrease muscle soreness in the days after the strenuous workout, thus letting individuals to increase the number of their training sessions(18).
The less pain you feel after a workout, the less likely it is that you’ll be sore. Since coffee also helps preserves your muscles, it can help you recover quickly. The quicker you recover, the more you can exercise and improve.
48. Coffee helps you meet your daily dietary requirement of soluble fiber
Coffee is a good source of dietary fiber. A cup of coffee contains 1.8 g of dietary fiber. A study was also conducted finding that brewed coffee has a higher amount of soluble dietary fiber (0.47−0.75 g/100 mL of coffee) than many other common beverages (19).
The recommended dietary intake of fiber each day is 20-38 g. If you drink three cups of coffee day, you’ll be able to meet more than a fourth of the recommended dietary intake of dietary fiber. Dietary fiber is great for your health. It helps keep bowel movement normal, cholesterol levels low, blood sugar at a normal level, and an ideal weight.
49. Coffee helps keep your bowel healthy and protect against constipation
Caffeine is a natural substance that can help keep your bowel movements normal and healthy. Not only can it increase the rate at which you digest and eliminate waste, it can also help your gastrointestinal muscles contract.
The easier it is for your body to digest and eliminate waste, the less at risk you are of developing a digestive disease.
Coffee is a powerful stimulant that encourages both digestive and colonic muscle contraction which promote peristalsis. Peristalsis is fancy word for the coordinated contraction and relaxation of intestinal muscles that causes bowel movements.
Drinking coffee puts you at a decrease risk of suffering from constipation. One study noted that the magnitude of this peristaltic effect of drinking caffeinated coffee is similar to eating a meal, 60 percent stronger than the effect caused by drinking water, and 23 percent stronger than the effect due to drinking decaffeinated coffee (20).
49. Coffee benefits gastrointestinal flora
A 2009 study shows that coffee produced an increase in the metabolic activity and/or numbers of bifidobacterium.
12 out of 16 subjects under restricted diet and added 6 cups of coffee consumed daily found an increase of this gut-friendy species (23). Bifidobacterium are basically ‘beneficial’ bacteria found in the gut.
Coffee can also help the beneficial bacteria in your gut remain healthy. It contains a significant amount of soluble fiber and phenolic compounds, which are used by the bacteria to function.
50. Coffee could help your recover quicker after colon surgery
According to group of researchers from the University Hospital Heidelberg in Germany, not only can drinking some coffee restore normal bowel function among patients who have undergone colon surgery more quickly instead of water; patients who drank coffee regularly were able to resume consuming solid food sooner than patients who didn’t drink coffee at all (24).
“Postoperative bowel obstruction is a common problem after abdominal surgery…” said Dr. Sascha Muller, the study’s lead author, in a journal news release. Since coffee is a laxative, its can help restore normal bowel function despite the obstruction. Normal food consumption will follow once normal bowel function is restored.
51. Coffee improves blood circulation
A study found that caffeine stimulates the heart in a way that makes it pump more blood than usual (25).
Employing non-invasive laser Doppler flowmetry, the researchers discovered that after drinking some regular coffee, the participants experienced a 30 percent increase in blood circulation to their fingers for 75 minutes. Blood carries oxygen, which muscles need to function.
The more oxygen your muscles receive, the better these body parts of yours can function. The better your muscles function, the better you can perform physically.
52. Coffee enhances DNA repair
Coffee contains chlorogenic acid (CLA), which gives it potent DNA repair properties.
Chlorogenic acid (CLA) is a natural chemical compound that coffee is rich in. CLA significantly increases the expression of a DNA repair enzyme (26). The better your body can repair damage to your DNA, the less you’re at risk of contracting a disease.
53. Coffee may protect against cataracts
Coffee may protect against cataracts.
A study that experimented on a group of rats found that rats given caffeine had greatly reduced cataract formation compared to the placebo group(28). Humans would have to consume over 6 cups of coffee (more than 600 mg) daily to equal the cataract-stopping properties the rats experienced(29).
Various research and studies including from The Antioxidants in Prevention of Cataracts Study, Longitudinal Study of Cataract and others have also shown that antioxidants are great source to prevent cataracts. Taking multivitamins that has antioxidants supplements may decrease the risk and progression of nuclear opacification and cataracts by one-third; even more so when this nutrient is part of your daily diet(30, 31, 32).
And where more can you find the most natural and huge source of antioxidants but from coffee. So, drink up!
54. Coffee helps relieve the symptoms of asthma
The caffeine in coffee has beneficial effects on the pulmonary function of nonsmokers. It can help relieve the symptoms of asthma.
A study noted that caffeine has the same effect in the body as theophylline (34). Theophylline is a bronchodilator drug.
This means it can open up the lungs’ airways and thereby relieve the symptoms of asthma, such as breathlessness, wheezing, and coughing. Since coffee is rich in caffeine, drinking it regularly helps your pulmonary system functioning normally.
55. Coffee lowers risk of gallstones and gall bladder diseases
According to the doctors at the Harvard School of Public Health in Boston, drinking at least four cups of regular coffee a day can lower your risk of developing gallstones.
The doctors have observed that their male patients who drank several cups of coffee a day had a 40 percent lower risk of developing gallstones than their male patients who didn’t drink coffee.
Gallstones are basically the liquid stored in the gallbladder that has hardened. These formations can block the bile duct, which is the narrow tube connecting the gallbladder to intestine, and cause inflammation, persistent pain, fever, and jaundice.
Various studies were done and produced positive results. An Italian study showed an inverse relationship between drinking coffee and risk of getting gall bladder disease (35).
Research by the Health Professional Follow-up Study (HPFS) also found that men who drank 2-3 cups of coffee daily had a 40% lower risk of symptomatic gallstones, and those who drank 4 cups or more had a 45% lower risk than those who drank no coffee at all (36). For women, there was a 9% lower risk of gall bladder disease if they drank 1 cup of coffee daily, 22% lower risk for 2-3 cups, and 28% lower risk for those who drank 4 or more cups than those who drank no coffee, according to Nurses Health Study (37).
56. Coffee can stimulate hair growth
Research published in the International Journal of Dermatology concludes that caffeine is “a stimulator of human hair growth” (62). It also showed that caffeine was able to counteract the negative growth effects of testosterone.
But guys, before you brew up an entire bucket of coffee, unfortunately, a few extra cups of coffee are not certain to boost massive amounts of hair growth.
57. Coffee protects against erectile dysfunction
The caffeine in coffee can increase blood flow to several organs, including the penis. The penis needs blood to become and stay erect.
Erectile dysfunction (ED) is basically the inability to have and maintain an erection. Since drinking coffee daily ensures you have a continuous supply of caffeine in your body, doing so could help you avoid developing erectile dysfunction.
In fact, men who consume 250-375 mg of caffeine per day have a much lower risk of developing ED. Reduced risk of developing ED was even observed among men who consume as little as 85 mg of caffeine daily.
The University of Texas Medical School in Houston studied 3,724 men aged 20 and older. They found that a “total caffeine intake equivalent to about 2-3 cups of coffee is associated with significantly lower likelihood of erectile dysfunction” (63).
58. Caffeine perks up sperm
The caffeine in coffee helps keep semen healthy.
In a study of 750 men, a group of Brazilian researchers discovered that coffee consumption promotes sperm motility (64).
Sperm motility can be described as the sperms’ strength and endurance as they swim toward the egg during fertilization. The better sperm can swim, the healthier they are.
Another body of researchers with 4,474 male participants showed that those who drank caffeinated coffee have significantly better quality and higher semen volume and less risk of sperm DNA fragmentation than men who don’t drink coffee(65).
59. Coffee may add years to your life.
Researchers form the National Cancer Institute (NCI) found that adults who drink three of more cups of coffee a day have a 10 percent lower risk of death.
A study was also conducted by the Harvard Health Letter, with over 400,000 participants of men and women. The study found that drinking two or more cups daily could equate a 10% reduction in deaths for men and 15% reduction for women compared to people who didn’t drink coffee at all (68).
Given how coffee helps protect you from all of the listed diseases such as type 2 diabetes, cancer, heart condition and many others, it is no suprise that coffee can help you live longer.