Researchers have found another reason to enjoy your morning cup of coffee: According to a recent study published in JAMA, people who drink two to three cups of caffeinated coffee every day may have a lower risk of developing dementia compared to those who drink little or no caffeine.  

The study followed nearly 132,000 participants for up to 43 years and found that people with higher intakes of caffeinated coffee showed an 18% lower risk of dementia. They were also less likely to report signs of cognitive decline and performed better on tests of cognitive function. Similarly favorable results were found in participants who drank one to two cups of caffeinated tea every day. 

“It is an impressive analysis, particularly given the large sample size and the long follow-up period,” says Dr. Hugh Cahill, a neurologist at NewYork-Presbyterian the One and Columbia. “It’s encouraging to see such robust data supporting the potential neuroprotective benefits of our daily coffee or tea.” 

Health Matters spoke with Dr. Cahill about the study’s findings, how caffeine affects the brain, and other strategies to boost your cognitive health.  

Based on this study, would you suggest incorporating caffeinated coffee or tea into your daily routine?

I personally drink coffee.  Given the evidence of brain-health benefits, I would recommend it as part of a broader lifestyle strategy to help prevent dementia.  

However, people should keep in mind that the benefits of caffeine come with the risk of some negative effects, such as sleep disruptions, anxiety and digestive issues. Also, the study suggests there is an upper limit to the amount of caffeine that is beneficial. Having more than two or three cups of coffee per day, or one to two cups of tea, was not found to provide additional gains and may worsen those potential side effects.  

What effect does caffeinated coffee and tea have on the brain, and how might it explain the cognitive benefits seen in this study? 

There is likely more than one biological effect that’s responsible for these results. On a cellular level, caffeine creates a reaction that activates proteins involved in learning, memory formation, and the survival and growth of neurons. It also plays a vital role in vascular health by promoting the widening of brain vessels, which helps prevent ischemic strokes and vascular dementia. 

Beyond the effects of caffeine, coffee is a “botanical soup” containing other bioactive compounds like trigonelline, diterpenes, and melanoidins, which may independently support memory and cognitive function. 

Does caffeine have the same effect on your brain if you add cream and sugar to your coffee or tea?  

The study found that the benefits of caffeine were consistent among the participants, including people who added cream and sugar to their drinks. However, we know that maintaining a healthy weight and avoiding foods with added sugar helps prevent conditions like type 2 diabetes and hypertension, which can worsen certain cognitive disorders, like vascular dementia. By adding excessive sugar to your beverages, you may be hurting your long-term cognitive health, regardless of your caffeine intake. 

Would the benefits extend to other caffeinated beverages, such as soda or energy drinks?   

The study only compared the effects of caffeinated coffee and tea to decaffeinated versions. Other sources of caffeine, like energy drinks or soda, weren’t studied, and we don’t know whether other ingredients in those products, such as artificial sweeteners or preservatives, could counteract some of caffeine’s benefits.

Considering caffeine can disrupt sleep, could larger quantities negatively affect brain health over time?  

Caffeine certainly affects sleep, which is the primary time the glymphatic system in the central nervous system flushes toxins from the brain. While the study didn’t show that caffeine drinkers suffered long-term neurological consequences because of sleep disruptions, I recommend that people avoid consuming caffeine near bedtime to prevent it from affecting their sleep.  

In light of this research, is it safe for parents to allow kids to consume caffeine?  

The study did not look at the effects of caffeine on developing brains, but most major pediatric organizations recommend zero caffeine for children under 12 years old, primarily due to its effects on sleep, which is critical during those developmental years. 

Besides caffeine, what are some other lifestyle strategies to boost brain health?  

We know some people are caffeine-sensitive and don’t have the option to add coffee or tea to their diets. Even if you do drink caffeinated coffee or tea, consuming caffeine should be just one element of a broader lifestyle strategy to protect your cognitive health. Other powerful tools to support the brain include:  

• Balanced Diet: A diet that focuses on plant-based foods and limits processed foods can help protect your brain from memory problems.  Fish and extra virgin olive oil are both excellent sources of omega-3, a fatty acid that is important for brain function. Antioxidant-rich foods like berries have also been shown to improve memory and help prevent age-related neurodegenerative diseases.   

• Regular Exercise: It increases blood flow and oxygen to the brain and helps preserve vascular health and prevent stroke and other blood flow-related issues that could injure the brain over time. Exercise also supports the health of the hippocampus, which is a brain structure core to memory.  

• Sleep: Consistently getting between seven to nine hours of quality sleep allows your brain to cleanse metabolic waste and consolidate memories. Studies have found that poor sleep quality can raise the risk of dementia over time.  

• Community: Social interaction has also proven to improve neuroplasticity, which is the brain’s ability to change and adapt to experiences. Having conversations and maintaining relationships stimulates attention and memory, keeping your brain alert as you age.