Coffee boosts your energy and fuels your focus, making it a beloved beverage. It’s no wonder many people start their day right when they wake up with their daily cup of joe.
The health benefits of coffee extend well beyond its energizing effects, which gives you even more reasons to make your own.
In this article, we explore nine of coffee’s most evidence-based benefits.
1. Coffee Enhances energy levels
Coffee contains caffeine, an energy-enhancing substance that stimulates the central nervous system and combats fatigue.
The adenosine receptors in your brain are blocked by caffeine, which increases other neurotransmitters that regulate your energy levels, including dopamine.
According to a small study, caffeine increased time to exhaustion during cycling exercise by 12%.
Similarly, a study reported that caffeine consumption before and during a round of golf improved performance, increased energy levels, and reduced fatigue.
Caffeine, a stimulant found in coffee, increases energy levels and decreases fatigue by altering the brain’s neurotransmitters.
2. Diabetes type 2 risk may be reduced.
Regular consumption of coffee may reduce the risk of developing type 2 diabetes in the long run, according to some research.
A review of 30 studies found that drinking coffee each day reduced the risk of developing type 2 diabetes by 6%
This is because coffee preserves the function of your pancreatic beta cells, which produce insulin to regulate blood sugar levels.
Aside from that, it is rich in antioxidants and may influence insulin sensitivity, inflammation, and metabolism – all of which are involved in type 2 diabetes development.
Long-term consumption of coffee may reduce the risk of type 2 diabetes.
3. Supports brain health
Despite mixed results, some research suggests coffee may help protect against certain neurodegenerative disorders, including Alzheimer’s and Parkinson’s.
Caffeine consumption was associated with a significantly lower risk of Parkinson’s disease in one review of 13 studies. Consumption of caffeine also slows the progression of Parkinson’s disease.
The more coffee people consume, the lower their risk of Alzheimer’s disease, according to a review of 11 observational studies on over 29,000 people.
Furthermore, moderate consumption of coffee may reduce the risk of dementia and cognitive decline, according to several studies.
According to some research, drinking coffee may help prevent Alzheimer’s disease, Parkinson’s disease, and cognitive decline.
4. Promotes weight loss
Coffee may influence fat storage and support gut health, which could help you lose weight. For instance, a review of 12 studies concluded that men who consumed more coffee had a lower body fat percentage.
Another study found that women who drank more coffee had less body fat.
A study found that people who drank one to two cups of coffee daily were 17% more likely to meet recommended physical activity levels than those who drank less than one cup. Physical activity could help promote weight loss.
Coffee could help support weight management and may be linked to decreased body fat. One study also found that people who consumed coffee were more likely to be physically active.
According to some studies, drinking coffee may reduce depression risk. An analysis of seven studies found that each cup of coffee people consumed daily was associated with an 8% lower risk of depression.
Compared with drinking just one cup of coffee each day, drinking at least four cups per day was associated with a significantly lower risk of depression.
In addition, a study of more than 200,000 people found that drinking coffee reduced suicide risk.
According to several studies, coffee may be linked to a lower risk of depression and even suicide.
6. Protects against liver disease
Several studies suggest that coffee may support liver health and protect against disease. One study found that people with liver disease who drink more than two cups of coffee daily have lower rates of liver scarring and liver cancer.
Research has also shown that the more coffee people drink, the less their risk of chronic liver disease death. One cup of coffee per day was linked to a 15% lower risk, while four cups per day were linked to a 71% lower risk.
A recent study found that coffee consumption decreased liver stiffness, a measure used by healthcare professionals to determine whether the liver has developed scar tissue.
Decreased chronic liver disease and cancer deaths may be linked to coffee consumption.
7. Promotes heart health
Drinking coffee may benefit your heart, according to some research. One study found that drinking three to five cups of coffee per day reduced heart disease risk by 15%.
According to a review of 21 studies, drinking three to four cups of coffee daily reduced stroke risk by 21%,
Also, one study of more than 21,000 people found that increased coffee consumption was associated with a significantly lower risk of heart failure.
Caffeine, however, can affect blood pressure levels. Caffeine consumption may need to be limited or moderated for people with uncontrolled blood pressure.
According to some research, drinking coffee may lower the risk of heart disease, stroke, and heart failure.
8. Longevity may increase
Many health benefits have been linked to coffee, according to some research.
A review of 40 studies concluded that drinking two to four cups of coffee daily is associated with a lower risk of death. This is regardless of age, weight status, or alcohol consumption.
Similarly, a study of 1,567 people found that drinking caffeinated coffee was linked to a lower risk of death after 12 and 18 years.
Additionally, drinking one cup of coffee a day was associated with a lower cancer death risk.
Coffee may reduce mortality risk regardless of other factors, such as age, weight status, or alcohol consumption. There is still a need for more research
9. Enhances athletic performance
Athletes often use coffee as an ergogenic aid to increase energy levels and improve performance.
Performance enhancers are also called ergogenic aids. A review of nine studies found that drinking coffee before exercise improved endurance and reduced perceived exertion.
Even after adjusting for factors such as age, belly fat, and level of physical activity, another study of 126 older adults found that drinking coffee improved physical performance and gait speed.
In addition, a large review found that moderate caffeine consumption can improve power output and time-trial completion times.
There was, however, a wide range of results, so the researchers noted that caffeine might affect people differently.
Consuming coffee before exercising could improve physical performance and endurance. Some studies, however, have produced mixed results.