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Coffee: More Than Just a Morning Cup

  • Writer: FibonacciMD
    FibonacciMD
  • 1 day ago
  • 6 min read

Updated: 6 hours ago

The Health Buzz: Weighing the Benefits and Drawbacks of Your Daily Coffee Habit

Beyond the morning jolt, your daily cup of coffee is packed with bioactive compounds, like caffeine and potent phytochemicals, that may contribute to improved mood, cognitive function, and a reduced risk of chronic disease, provided you keep consumption moderate and additions minimal.

Culinary Medicine

coffee

by Lori A Smolin, PhD  and


Almost three quarters of Americans start their day with coffee.[1] For some, this morning cup is from a pot brewed at home, but for many it is from the local coffee shop where we can order it hot or iced, flavored and sweetened, and with various ratios of coffee, milk, and foam. The result is an ever-expanding selection of coffee drinks including Americano, espresso, cappuccino, flat white, latte, mocha, frappe, and cortado. Most of us seek out this slightly bitter beverage for its taste, to boost alertness and to fight off fatigue, but coffee may also benefit our overall health. [1,2] 


History of Coffee

Legend has it that coffee was discovered in the 9th century by an Ethiopian goat herder who noticed that when his goats ate the cherries of a particular tree, they were so energized they did not even sleep. He shared this observation with a local abbot who used the cherries, which contain the seeds or beans of the coffee plant, to make a drink that helped him stay awake during evening prayers.[3]  The cultivation of coffee began in the 15th century when plants were brought from Ethiopia to the Arabian Peninsula. Coffee was traded throughout the Ottoman Empire in the 16th century and then brought to Europe in the 17th century. [3,4] The 17th century also saw the rise of coffee plantations in Indonesia, particularly on the island of Java, which gave coffee this nickname. Today, the United States, the largest consumer of coffee in the world, imports beans from around the globe, with over 60% coming from Indonesia, Brazil, Colombia, and Vietnam.[4,5]


Even early in its history, this brew was often consumed in coffee houses, which became hubs for social gathering. In London, coffee houses were called "penny universities" because admittance cost a penny and the houses were packed with people discussing the social issues of the time. This tradition spread west and during the American revolutionary war coffee houses became meeting places for political discussion.[3] 


An Energy Jolt and More

Your morning coffee gives you an energy boost and it may also improve your mood, cognitive function, and even athletic performance but did you know that coffee has also been associated with a reduction in the risks of chronic disease. [2,6] Some evidence even suggests that coffee increases life expectancy.[7]  


The nutrients in coffee are not responsible for its health benefits. A cup of black coffee provides about two Calories, no protein, carbohydrate or fat and only small amounts of vitamins and minerals. However, bioactive compounds in coffee, such as caffeine and phytochemicals may make significant contributions to our health in both the short and long term.


Caffeine is responsible for coffee’s short-term stimulant effect. It is absorbed quickly from the stomach and intestine and then metabolized by the liver. Although the rate of metabolism varies depending on genetics, age, hormone levels, and lifestyle factors, caffeine levels in the blood generally peak about an hour after ingestion and half of it is still in your system 4 to 5 hours later. [8] Caffeine acts primarily by blocking receptors in the nervous system, therefore preventing signals of sleepiness, making us feel alert, awake, and even enhancing strength, power, and endurance during exercise.[8,9] 


The long-term health benefits of coffee have been attributed to the phytochemicals it contains as well as its caffeine content. [10] Coffee, with or without caffeine, contains polyphenol phytochemicals that provide antioxidant and anti-inflammatory benefits.  The antioxidants in coffee, particularly chlorogenic acid, have been suggested to reduce the risk of developing type 2 diabetes, stroke, and neurodegenerative diseases such as Alzheimer’s and Parkinson’s.[11] The anticancer potential of coffee has been related to both its antioxidant content and its caffeine. Caffeine may also help ward off depression.[12]


The role of coffee or caffeine in reducing mortality is unclear. There is epidemiological evidence consuming black coffee, or coffee with small amounts of added sugar or saturated fat, is associated with lower all-cause mortality.[6,13] This association occurs irrespective of caffeine content, but the association is less robust with decaffeinated than caffeinated coffee.[6] Whether coffee increases longevity by reducing the risk of many chronic diseases or because it interferes with the aging process is not known.[6,11,13] Whatever the mechanism, if your morning coffee includes added creamers and sweeteners the extra calories, saturated fat, and added sugar diminish the mortality and health benefits of the coffee.[7]  


coffees

How Much is Too Much

Three to four cups of coffee per day may be beneficial for most healthy adults. [14]  This amount provides about 400 mg of caffeine, depending on the variety of the bean and the roasting, grinding, and brewing method used.  Studies on the effect of coffee intake on lifespan have resulted in a J-shaped curve; one cup-a-day results in some benefits with maximum benefits occurring with 3 to 4 cups/day. Fewer and fewer benefits occur as coffee consumption increases above this level. [6] This reduction in benefits is likely that too much caffeine can negatively affect health.


 Excess caffeine causes anxiety and jitters and can interfere with sleep. It can also increase blood pressure, produce heart palpitations, increase urination, and cause heartburn and upset stomach.[14] Coffee drinkers who become caffeine dependent may experience withdrawal symptoms like headaches or irritability when reducing their caffeine intake. Pregnant women should keep their caffeine intake at 200mg or less per day, because some studies suggest an association between caffeine intake and the risk of miscarriage and lower birthweight. [15]  


Maximize Your Morning Java

Many people cannot imagine starting their day without a cup of coffee. To maximize the health benefits, keep your consumption to 3-4 cups/day (400 mg caffeine or less) and do not overdo the added sugars, syrups, and creams. Whether enjoying a lively coffee shop conversation or alone in your kitchen, coffee is the silent hero that wakes us up in the morning, gets us through that afternoon slump while also enhancing our health.


Editor’s note-  Can coffee improve your overall health?  The references below certainly suggest yes.  Nevertheless, I expect our science community will continue to study this question and hopefully they will continue to prove that the overall benefits of coffee are far greater than its disadvantages. Significant disadvantages include gastroesophageal reflux, worsening of essential tremor and worsening of palpitations that may trigger a tachyarrhythmia. 

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More about coffee:


References 

[1] Driveresearch. Rogers E. Coffee Statistics: Consumption, Preferences & Spending. February 1, 2024. https://www.driveresearch.com/market-research-company-blog/coffee-survey/


[2] Gunnars K. Coffee — Good or Bad? Healthline. Published 2018. https://www.healthline.com/nutrition/coffee-good-or-bad


[3] History of coffee. NCA - About Coffee. Published December 5, 2024. https://www.aboutcoffee.org/origins/history-of-coffee


[4] World Population Review. Coffee Consumption by Country 2020. World Population Review. Published 2021. https://worldpopulationreview.com/country-rankings/coffee-consumption-by-country


[5] Cantor A. Historic coffee prices percolated after a bitter global supply crisis : Beyond the Numbers: U.S. Bureau of Labor Statistics. www.bls.gov. Published September 2023. https://www.bls.gov/opub/btn/volume-12/historic-coffee-prices-percolated-after-a-bitter-global-supply-crisis.htm


[6] Lopes CR, Cunha RA. Impact of coffee intake on human aging: Epidemiology and cellular mechanisms. Ageing Research Reviews. 2024;102:102581. doi:https://doi.org/10.1016/j.arr.2024.102581


[7] Zhou B, Ruan M, Pan Y, Wang L, Zhang FF. Coffee Consumption and Mortality Among U.S. Adults: A Prospective Cohort Study. Journal of Nutrition. Published online May 1, 2025. doi:https://doi.org/10.1016/j.tjnut.2025.05.004


[8] Reddy VS, Shiva S, Manikantan S, Ramakrishna S. Pharmacology of Caffeine and Its Effects on the Human Body. European Journal of Medicinal Chemistry Reports. 2024;10(10):100138. doi:https://doi.org/10.1016/j.ejmcr.2024.100138


[9] Martins GL, Guilherme JPLF, Ferreira LHB, de Souza-Junior TP, Lancha AH. Caffeine and Exercise Performance: Possible Directions for Definitive Findings. Frontiers in Sports and Active Living. 2020;2(2). doi:https://doi.org/10.3389/fspor.2020.574854


[10] Makiso MU, Tola YB, Ogah O, Endale FL. Bioactive compounds in coffee and their role in lowering the risk of major public health consequences: A review. Food Science and Nutrition. 2023;12(2). doi:https://doi.org/10.1002/fsn3.3848


[11] Dewland TA, Rob, Marcus GM. Coffee and cardiovascular disease. PubMed. Published online July 8, 2025. doi:https://doi.org/10.1093/eurheartj/ehaf421


[12] Torabynasab K, Shahinfar H, Payandeh N, Jazayeri S. Association between dietary caffeine, coffee, and tea consumption and depressive symptoms in adults: A systematic review and dose-response meta-analysis of observational studies. Frontiers in Nutrition. 2023;10. doi:https://doi.org/10.3389/fnut.2023.1051444


‌[13] Zhou B, Ruan M, Pan Y, Wang L, Zhang FF. Coffee Consumption and Mortality Among U.S. Adults: A Prospective Cohort Study. Journal of Nutrition. Published online May 1, 2025. doi:https://doi.org/10.1016/j.tjnut.2025.05.004


[14] U.S. Food and Drug Administration. Spilling the beans: How much caffeine is too much? U.S. Food and Drug Administration. Published August 28, 2024. https://www.fda.gov/consumers/consumer-updates/spilling-beans-how-much-caffeine-too-much


[15] UCLA Small amount of caffeine OK in pregnancy. Uclahealth.org. Published February 14, 2022. https://www.uclahealth.org/news/article/small-amount-of-caffeine-ok-in-pregnancy

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