Could Drinking More Coffee Help You Live Longer?

We consume hot water decoctions of Coffea arabica (coffee), Camellia sinensis (tea), Paullinia cupana (guarana), and Cola acuminata (used in Coca-Cola and similar beverages) mainly for their psychomotor stimulant properties due to presence of caffeine. Approximately 85 percent of the U.S. population consumes caffeine daily.

The FDA states that the regular consumption of 400 mg of caffeine (about four or five cups of coffee per day for the proverbial, non-pregnant, 70-kg adult) is quite safe. Habitual consumption of caffeine by children and adolescents is also considered safe because of similar caffeine clearance rates from the body.

However, typical of just about everything we consume, a little caffeine is good but too much can kill you. Approximately five grams of caffeine—about 25 cups of coffee drank quickly—is a lethal dose for a typical adult.

About 15 to 60 minutes after taking a few sips, we begin to feel the effects of caffeine; these may continue for around three to five hours (shorter if you are smoking a cigarette; and longer if you are taking oral contraceptives). Caffeine is metabolized into two molecules that continue to stimulate the brain, paraxanthine and theobromine (which is also found in chocolate). Due to the competition with a specific liver enzyme, caffeine becomes more toxic when consumed while also taking some popular SSRI anti-depressants or medications to treat psoriasis.

The Many Health Benefits of Coffee Drinking

Similar to the extracts from other plants, coffee is a blend of biologically active compounds that have health-promoting properties. Coffee produces many positive benefits for the cardiovascular system and brain.

Its pro-motility effects on the gastrointestinal system are well known, and often depended upon, due to its ability to stimulate the external muscle layers of the intestines. Numerous studies have identified the antioxidant, anti-inflammatory, and antiproliferative (anti-cancer) properties of the components of a cup of coffee. (If you would like to know more about this topic, read Your Brain on Food.)

Animal and human epidemiological studies consistently show that the incidence of many age-related neurodegenerative diseases is reduced by chronic, moderate caffeine consumption. Forty years of investigations have confirmed that the incidence of Parkinson’s disease is dose-dependently decreased (up to 85 percent!) as coffee consumption is increased to five cups per day.

Daily caffeine consumption was also significantly correlated with reduced mortality and increased health span, meaning the length of time spent healthy. Many animal studies have demonstrated its lifespan-extending effects. For example, telomere lengths, a possible indication of longevity, were positively affected by coffee consumption.

A large epidemiological study of more than one hundred thousand people between 1990 and 2013 reported that coffee dose-dependently decreased the risk of brain tumors. The risk of brain gliomas, the most common type of brain tumor, decreased significantly when subjects drank more than three cups of coffee per day.

A recent study of three thousand middle-aged subjects discovered that higher coffee consumption was associated with a lower prevalence of small brain infarcts related to ischemic strokes. Those patients who drank the most coffee showed the best performance on cognitive function tests. In addition to improving cognitive function, daily coffee consumption enhances the brain’s endogenous antioxidant systems.

There is a well-described functional consequence to the benefits of consuming coffee. Caffeine, from either coffee or tea, improved performance on tests of verbal fluency, the 15-item Boston Naming Test, and a standard Mini-Mental State Examination.

The Benefits of Decaf Coffee

Unfortunately, the caffeine in coffee produces cardiovascular side effects that can limit its usefulness for the elderly and those with weakened cardiovascular systems. It also delays falling asleep if consumed prior to bedtime.

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For some people, their best alternative is a cup of decaffeinated coffee (which, despite its name, is not caffeine-free). The many chemicals in decaffeinated coffee that contribute to its taste and aroma also offer many health benefits beyond the actions of caffeine.

Let’s consider a few of them. Caffeic acid, which is not related to caffeine, has modest dose-dependent antioxidant and anti-carcinogenic properties. Dicaffeoylquinic acid also protects from free radicals and has weak antioxidant actions; it may also be an inhibitor of the human immunodeficiency virus.

Chlorogenic acid is also an antioxidant and may be responsible for coffee’s presumed ability to prevent Type 2 diabetes mellitus. The coffee plant uses chlorogenic acid to defend itself from viruses, bacteria, and fungi; it may be doing the same for humans.

Ferulic acid is an antioxidant that neutralizes free radicals and may prevent oxidative damage to our bodies caused by exposure to ultraviolet light when we forget to use sunscreen. Ferulic acid can also decrease blood glucose levels and reduce the level of cholesterol and triglycerides; these actions may underlie the potential cardiovascular benefits of coffee drinking, whether decaffeinated or not. My laboratory has numerous published studies showing that ferulic acid is capable of significantly reducing brain inflammation that is thought to underlie the risk of Parkinson's and Alzheimer's disease.

Trigonelline may prevent dental caries by preventing the bacteria Streptococcus mutans from adhering to teeth, but this does not suggest that you should use coffee as a mouth rinse. Trigonelline is unstable above 160 degrees and spontaneously converts itself into vitamin B3, or niacin. Niacin is also formed from trigonelline during the coffee-bean roasting process. Thus, a few cups of coffee each day can provide about half of the recommended daily requirement for this vitamin; its presence in coffee may be responsible for its ability to lower blood cholesterol levels.

Overall, the numerous health benefits of coffee consumption far outweigh any negatives (for most people—check with your physician to discuss your specific situation!). Regular coffee consumption appears to be good for the brain and can contribute to living a longer and healthier life.

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