Marcella La Cioppa Studies reveal that drinking two to five cups of coffee per day is linked to improved longevity and better health. Discover the science behind the benefits of coffee.
Coffee, one of the most widely consumed beverages around the globe, is more than just a daily pick-me-up for many people—it’s a cherished morning ritual or an evening tradition. Despite its popularity, there remains a lingering belief that coffee is not truly healthy, and that drinking too much of it is reckless.
But recent research shows that nothing could be further from the truth. In fact, coffee drinkers tend to be healthier and live longer than those who avoid it. And you’ll be surprised at just how many cups per day are ideal for boosting your health.
How many cups of coffee a day promote longevity?
Nutritional research can sometimes be inconsistent, but studies on coffee consistently show that drinking two to three (and even up to five) cups of coffee a day is the best for longevity.
A 2019 study gathered data from 21 studies, involving over 10 million participants, to examine coffee consumption and all-cause mortality. The findings revealed that consuming three cups of coffee a day can reduce the risk of death from all causes by 13%.
Furthermore, a 2022 study showed that drinking two to three cups of coffee daily is linked to a significant reduction in mortality and heart disease. Drinking four to five cups per day was even associated with a lower risk of arrhythmia.
What makes coffee so healthy?
Coffee beans contain many bioactive compounds that are beneficial to health. These include antioxidants such as chlorogenic acids and other polyphenols, theobromine, lignans, B vitamins, magnesium, and caffeine.
Each of these compounds has research supporting its role in health, but together, they can have synergistic effects when consumed in the form of a beverage. Specifically, coffee can:
- Improve blood sugar control, thanks to its antioxidant content
- Help those who drink more coffee maintain better metabolic health
- Potentially slow down cognitive decline
- Support a healthy gut microbiome, promoting the growth of good bacteria while reducing harmful ones
- Be linked to better liver health when consumed regularly
How to make the perfect cup of coffee
Making the perfect cup of coffee begins with selecting the right beans.
Opt for whole coffee beans and grind them fresh before each use to preserve their quality, freshness, and antioxidant content. Look for organic Arabica beans that are fair trade certified. Choose coffee that is tested and certified free of mold, mycotoxins, and other heavy metals while being rich in antioxidants.
Be mindful of what you add to your coffee and choose options with low added sugars.
