Drinking nearly black coffee every day may help you live longer, according to one study.
Experts explain that the antioxidants in coffee help fight inflammation that contributes to chronic diseases.
Discover how to make your coffee (and when to drink it) to maximise the benefits.
Millions begin their mornings with a fresh cup of coffee. Yet with countless ways to brew and personalise it, one question stands out: is there a healthier way to drink coffee than the rest? Research suggests the answer may be yes. A study published in The Journal of Nutrition followed more than 46,000 U.S. adults for nearly a decade, tracking their self-reported coffee habits—regular or decaf, with or without sugar and milk, and in what amounts. Researchers then compared this data to the National Death Index to explore how different coffee choices might influence mortality from all causes, including cancer and heart disease.
The findings point to a specific way of preparing and drinking coffee that may help extend life. To unpack the results, experts like David Perlmutter, M.D., neurologist and fellow of the American College of Nutrition, and Michelle Routhenstein, M.S., R.D., cardiology dietitian at Entirely Nourished, weigh in on what this means—and how to enjoy coffee for longevity
After analysing the data, researchers discovered that drinking one to three cups of coffee a day was linked to a lower risk of death from all causes—particularly when the coffee was black or contained very little added sugar and saturated fat. As neurologist David Perlmutter, M.D., fellow of the American College of Nutrition (not involved in the study), explained, the benefits were most evident with minimal additions.
Specifically, the study found that consuming black coffee—or coffee with less than 2.5 grams of sugar (just over half a teaspoon) and under one gram of saturated fat from milk or cream per 8-ounce cup—was associated with a 14% reduction in overall mortality compared to not drinking coffee at all
The catch here is that the study also found that most Americans add around 3.2 grams of sugar and a half gram of saturated fat to each mug, which means the majority of coffee drinkers are less likely to get its life-extending benefits. “This is the problem with so many coffee speciality drinks that seem to be so popular,” Dr. Perlmutter said.
How coffee may support longevity
Plenty of research highlights coffee’s health benefits. When consumed without added sugar or fat, it naturally provides antioxidants such as polyphenols and chlorogenic acid, explained Dr. Perlmutter. “These compounds help combat inflammation and oxidative stress,” he noted—two key drivers of chronic disease. That’s why coffee may lower the risk of type 2 diabetes, cardiovascular disease, and cognitive decline, “all of which influence lifespan,” he concluded. Beyond longevity, coffee offers other advantages too, including sharper alertness, a boost to metabolism, and support for brain health, Dr. Perlmutter added.
How to drink coffee to improve your health
The study supports drinking one to three cups of black or minimally altered coffee each day. Dr. Perlmutter advised keeping sugar below 2.5 grams and saturated fat under 1 gram per cup by choosing low-fat milk or plant-based creamers. Still, even with these guidelines, there are potential side effects to consider.
Consuming too much coffee—typically more than four cups daily—can lead to anxiety, elevated blood pressure, heart palpitations, digestive discomfort, and insomnia, explained Michelle Routhenstein, M.S., R.D., a cardiology dietitian at Entirely Nourished. She also cautioned that very high intake may slightly reduce calcium absorption, which could affect bone health. For those who are pregnant, breastfeeding, or under medical guidance regarding caffeine, it’s essential to follow your doctor’s recommendations
To avoid over-caffeination, Dr. Perlmutter recommends setting a “coffee curfew”—a cutoff time after which you stop brewing. “I generally suggest 2 p.m. to reduce coffee’s impact on sleep,” he explained. Research also indicates that limiting coffee to the morning, rather than drinking it throughout the day, may further support longevity.
Source: Kayla Blanton
