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Coffee contains the antioxidants chlorogenic acid and cafestol, which reduce inflammation and help prevent cardiovascular diseases and cancer. Dr. Chang Chin-Chien, a renowned Taiwanese breast cancer specialist and author of “A Cup of Coffee Fights All Diseases,” outlined the health benefits of coffee and shared the best ways to drink it.
Coffee Benefits 11 Health Conditions
Coffee improves or fights the following 11 conditions.
1. Type 2 Diabetes
Research has found a strong correlation between habitual coffee drinking and a lower risk of Type 2 diabetes. Researchers believe that regularly drinking coffee can help protect liver and beta-cell function during the chronic metabolic stress phase that occurs before the onset of diabetes, thereby lowering the risk of developing it.
Initially, drinking coffee may lead to higher blood pressure. However, by drinking it regularly, coffee can actually lower high blood pressure, Chang said.
A meta-analysis published in 2023 involving 25 studies with 463,973 participants found a negative association between coffee consumption and the risk of high blood pressure. One study indicated that nonsmoking men and women who drank three to four cups of coffee per day had a lower risk of developing high blood pressure. No such association was found among smokers, however.
3. Cardiovascular Diseases
Coffee is beneficial for cardiovascular health. A study published in the European Journal of Preventive Cardiology conducted a 12.5-year follow-up on 449,563 participants with a median age of 58. The results showed that compared to noncoffee drinkers, individuals who consumed ground, instant, or decaffeinated coffee had a reduced risk of heart problems and death by all causes, with the greatest effects seen in those who drank two to three cups of coffee per day. Additionally, the researchers found that both ground coffee and instant coffee were associated with a reduced risk of arrhythmias (irregular heartbeat), while decaffeinated coffee showed no such association.
4. Periodontal Disease
Chronic inflammation of the periodontal tissues can lead to gum recession, alveolar bone (the bone that teeth connect to) loss, and, eventually, tooth loss. A systematic review highlighted that daily coffee consumption may help prevent alveolar bone loss. Coffee contains various components with antioxidant and anti-inflammatory properties, including caffeine, chlorogenic acid, and caffeic acid. Furthermore, chlorogenic acid acts as an antimicrobial agent and may help combat periodontal disease. However, some studies have indicated a negative correlation between coffee consumption and periodontal health.
The researchers concluded that because of coffee’s complex composition, regularly drinking an appropriate amount may benefit periodontal health. However, excessive consumption may have a negative impact. The study suggested that drinking two to five cups of coffee per day is safe.
5. Gout
Coffee can help alleviate gout caused by excessive uric acid. A systematic review found that coffee significantly reduces serum uric acid levels, an excess of which can cause gout. The review suggests that moderate coffee consumption could serve as a prevention strategy for hyperuricemia (high levels of uric acid) and gout in both men and women. Specifically, men should drink one to three cups of coffee daily, while women should drink four to six cups daily to achieve this reduction.
6. Metabolic Diseases
The caffeine in coffee can stimulate metabolism. One study showed that caffeine can counteract the detrimental effects of inflammation and oxidative stress, potentially lowering the risk of various metabolic diseases.
7. Obesity
A study in Nutrients indicates that the bioactive compounds in coffee, such as caffeine, chlorogenic acid, trigonelline, and magnesium, have anti-obesity effects. The researchers found that drinking coffee can help reduce obesity, particularly for men. However, while coffee can help with weight management, it isn’t as crucial as a balanced diet and physical activity.
8. Skin Conditions
Some people believe that coffee acts as a diuretic and excessive consumption may lead to drier skin. Contrary to that, Chang said that the antioxidants in coffee promote microcirculation in the skin, benefiting skin health.
A study published in 2024 analyzed the relationship between beverage consumption and facial skin aging. The results showed that higher coffee intake can reduce facial skin aging. Another study showed that caffeine protects the skin from aging induced by oxidative stress by activating autophagy (cell turnover), demonstrating the potential of caffeine in preventing skin diseases. A review of studies suggests coffee may also help prevent the risks of rosacea and both nonmelanoma and melanoma skin cancers.
9. Hair Loss
The same review of studies found that caffeine can stimulate hair growth in male pattern baldness, potentially aiding in hair loss treatment.
10. Neurological Disorders
While coffee provides some benefits for neurological conditions such as dementia, Alzheimer’s disease, and Parkinson’s disease, he remains cautious about its efficacy in treating depression, Chang said. However, he said some analyses suggest coffee consumption can alleviate anxiety and depression by enhancing beneficial gut bacteria, which may affect the brain through the gut-brain axis.
According to a study involving more than 145,000 participants, those who consumed two to three cups of ground coffee, milk-coffee, or unsweetened coffee per day had the lowest risk of developing mental disorders such as depression and anxiety.
11. Cancer
Chang also highlighted the benefits of coffee consumption for specific cancers, including liver, colorectal, oral, and certain types of breast cancers, as well as adult leukemia.
A meta-analysis published in the BMJ showed that high coffee consumption was associated with an 18 percent reduction in cancer risk compared to low coffee consumption. Additionally, drinking coffee was linked to a lower risk of several specific cancers, as well as neurological, metabolic, and liver diseases. The researchers concluded that drinking three to four cups of coffee daily can maximize the reduction of various health risks and that the health benefits likely outweigh the harm.
Optimal Ways to Drink Coffee
People have long advocated drinking coffee black. However, a 2023 study found that when caffeic acid and chlorogenic acid in coffee combine with cysteine, an amino acid found in milk, their anti-inflammatory activity is greatly enhanced. This suggests that combining coffee with milk can significantly boost its anti-inflammatory effects.
Adding milk to coffee not only supplements calcium but also enhances its anti-inflammatory effects, Chang said. The polyphenols in coffee form complexes with the milk, making compounds more effective at reducing inflammation than black coffee alone.
As for the best time to drink coffee, Chang recommends having it at 10 a.m. and during afternoon tea. For those with a fast metabolism, drinking coffee at 3 p.m. or 4 p.m. shouldn’t affect nighttime sleep.
The European Food Safety Authority stated that a daily intake of 400 milligrams of caffeine does not pose a safety concern for healthy adults, excluding pregnant women. Similarly, the U.S. Food and Drug Administration highlighted that consuming 400 milligrams of caffeine per day (equivalent to four to five cups of coffee) generally does not cause dangerous adverse effects in healthy adults. However, people may vary greatly in their sensitivity to caffeine and how quickly they metabolize it.
Chang recommends drinking about 11.4 fl. oz. a day (1.5 cups), for about 180 to 600 milligrams of caffeine.
Professor Hsiu-Hsi Chen from the College of Public Health at National Taiwan University conducted a study involving more than 150,000 adults. The results suggest that those who drank coffee lived approximately 2 years longer than those who didn’t. Additionally, the coffee-drinking group had lower rates of diabetes, high blood pressure, metabolic syndrome, and colorectal cancer.
Amber Yang
Amber Yang is a certified personal trainer. She met all the requirements of the American Council on Exercise to develop and implement personalized exercise programs. She worked as a marketing manager for natural skin care products for years and as a health and beauty reporter and editor for ten years. She is also the host and producer of the YouTube programs "Amber Running Green" and "Amber Health Interview."
