Drinking coffee may help you stay sharp as you age, according to a 30-year study of nearly 50,000 people

• In a long-term study, those who consumed about 315 mg of caffeine per day (equivalent to between one and three cups of coffee) were more likely to reach age 70 without major chronic conditions, maintain physical function, be in good mental health, and without cognitive impairment or memory issues.

In a win for coffee drinkers, new research found that women in midlife who drank between one and three cups of caffeinated coffee each day were more likely to age without chronic conditions.

Beginning in the 1980s, researchers examined the dietary patterns of 47,000 women participating in the long-running Nurses’ Health Study and followed up with them every four years. In 2016, the healthy agers of the cohort had consumed an average of 315 mg of caffeine per day, equivalent to between one and three cups of coffee. Healthy agers were defined as reaching age 70 without 11 major chronic conditions, such as heart disease, maintaining physical function, being in good mental health, and without cognitive impairment or memory issues. The findings, which are still pending peer review, were announced at the annual meeting of the American Society for Nutrition in Orlando on Monday. 

“Our study has several key strengths,” Sara Mahdavi, PhD, postdoctoral fellow at Harvard T.H. Chan School of Public Health who presented the findings, said to the press. “In addition to the large sample size and 30 years of follow-up, we assessed several different aspects of longevity and healthy aging as well as very comprehensive information on nutritional and lifestyle habits that were collected every four years after the initiation of the study.”

The results found that caffeinated coffee reigned supreme for healthy aging compared to tea or decaffeinated coffee, which did not have a positive correlation. A higher consumption of caffeinated beverages, like sodas, had a negative association with healthy aging. 

While the research does not establish a direct causal relationship between coffee and healthy aging, it adds to a growing body of research into coffee’s potential benefits for the body and brain. 

Potential health benefits of coffee

Beyond helping you feel more alert (the caffeine helps block a neurotransmitter, adenosine, that is responsible for making you feel tired) coffee has been associated with a reduced risk of Type 2 diabetes, heart disease, and neurodegenerative conditions like Alzheimer’s and Parkinson’s. A cup of joe may also help boost exercise performance and mood. One long-term study found that older adults who were moderate coffee drinkers were less likely to die prematurely.

Still, experts have warned that loading up your coffee with artificial sweeteners and sugar does not add to the health benefits and can increase the risk of diabetes and obesity. Additionally, drinking too much coffee throughout the day can lead to sleep disturbances and increased stress, which can harm overall health and increase the risk of chronic conditions. 

It’s also unclear if non-coffee drinkers could reap the same benefits if they suddenly started drinking coffee. There are many other lifestyle choices that have been shown to improve the odds of healthy aging, including diet, exercise, and sleep. However, the research can provide some peace of mind for moderate coffee drinkers.