If you’re an avid coffee or Earl Grey drinker like most of us workaholics these days, this is good—in fact, great—news.
A new study has found that moderate consumption of caffeinated coffee and tea, that is, around two to three cups of coffee or one to two cups of tea daily, may be linked to a lower risk of developing neurodegenerative diseases later in life.
The research, published in The Journal of the American Medical Association (JAMA), tracked exactly 131,821 participants for as long as 43 years, making it one of the largest and long-standing studies examining caffeine’s effects on brain health. Researchers found that people who regularly consumed a set, adequate amount of caffeinated beverages had significantly lower rates of dementia compared to those who consumed little or no caffeine.
According to experts, the findings add to growing evidence that everyday beverages like coffee and tea may play a role in long-term cognitive health, though, of course, they pause to caution that the study shows correlation rather than direct cause. This means that while caffeine may or may not have a direct impact on cognitive health, it is definitely related in a correlational way.
How the Study Was Conducted
The research followed participants from two major long-running health studies: the Nurses’ Health Study and the Health Professionals Follow-up Study. Participants—mostly medical professionals in their mid-40s or early 50s when the study began—regularly completed surveys about their diet, health habits, and lifestyle over several decades.
During the study period, 11,033 participants developed dementia, identified through physician diagnoses or death records.
Compared with people who consumed almost no caffeine, those who drank one to five cups of caffeinated coffee daily had roughly a 20% lower risk of dementia. In comparison, participants who drank at least one cup of caffeinated tea each day had about a 15% lower risk. What’s important to note is that this protective association, as a result of caffeine, remained even among people with genetic risk factors for Alzheimer’s or other forms of dementia.
What’s the Science Behind Caffeine Benefitting Brain Health?
According to researchers, caffeine can protect the brain through several neurological mechanisms. In fact, coffee and tea contain bioactive compounds that reduce neuroinflammation, support healthy blood vessels, and improve insulin sensitivity, all of which are linked to brain health and, in turn, a lower dementia risk. Hence, an overall healthy impact on our daily lives.
The study’s senior author, epidemiologist Daniel Wang of Mass General Brigham, noted that benefits appeared strongest with moderate coffee consumption, particularly around 2 to 2.5 cups per day.
Beyond that level, however, the advantage appeared to plateau—possibly because the body can only metabolise a limited amount of coffee and tea cup’s beneficial compounds.
The study also examined subjective cognitive decline, which basically refers to participants’ perception that their memory or thinking was worsening. Results showed that those who consumed more caffeine were less likely to report these early warning signs of cognitive decline.
Among females, in a subgroup of about 17,000 women over the age of 70, participants who consumed more caffeinated beverages showed slightly better cognitive performance for their age, with decline occurring about 7 months later than average.
Moderation Remains Key
While the results are quite encouraging for those with regular caffeine intake, it’s vital to acknowledge that moderation matters. Consuming significantly more than three cups of coffee daily did not show any additional benefits, and excessive caffeine is, of course, responsible for negatively affecting sleep and anxiety levels.
Another Nutrition epidemiologist, Fang Fang Zhang of Tufts University, who was not directly involved in the study, said the findings align with similar research which suggests that moderate caffeine consumption is associated with better overall health outcomes.
For people who already enjoy coffee or tea, these findings offer reassurance. However, for those who avoid caffeine, the study does not necessarily mean people should in any way start drinking coffee. While caffeine’s impact on neuro-health may be good news, it’s not so drastic that a reliance on coffee may need to be built.
And as for whether one brew is better than another—whether it’s a delish Darjeeling, earthy matcha, or a strong Americano—the study doesn’t say what the best pick really is. But for the millions of daily coffee and tea drinkers, the takeaway is simple: caffeine may not be that bad after all.
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Also read: Here’s Where To Find The Best Artisanal Coffee In Mumbai
