The Surprising Health Benefits of Coffee Explored
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Chapter 1: Coffee as a Potential Superfood
Research continues to reveal the connection between coffee consumption and enhanced health or longevity.
Every single day, approximately one billion individuals across the globe consume a specific psychoactive substance known for its significant physiological effects. This compound boosts nitric oxide levels in the bloodstream, promotes vasodilation, and, of course, helps you feel more alert. Are you guessing what it is? Indeed, it's caffeine—arguably the most beneficial recreational substance we've encountered.
I might be influenced by my New England roots, but one lesson I’ve learned is that enjoyable things often come with negative consequences for our health. I understand that some people genuinely enjoy exercising or solving crosswords, but let’s be honest—most pleasurable indulgences, like French fries, smoking, or binge-watching shows, are typically frowned upon. You would probably raise an eyebrow if a study claimed that eating ice cream in bed could lower your heart attack risk, and I would too. That’s why I’m always on the lookout for those rare lifestyle choices that are both enjoyable and beneficial.
So far, the evidence points strongly to three: quality sleep, safe sexual activity, and coffee.
Stay tuned for articles covering the first two. Today, however, we’re diving deep into the remarkable benefits of coffee.
This discussion was sparked by a recent paper published in the Journal of Clinical Endocrinology and Metabolism, which may be the most extensive study to date exploring not just the correlations between caffeine intake and health outcomes, but also how coffee works its magic. Source: Lu et al. JCEM 2024.
Initially, it’s important to note that this isn't the first research to suggest that coffee can be advantageous. A meta-analysis from 2013 reviewed 36 studies involving over a million participants, uncovering a U-shaped relationship between coffee consumption and cardiovascular risk. The optimal intake was found to be three to five cups per day, with those consuming this amount experiencing about a 15% decrease in cardiovascular disease risk when compared to non-drinkers. Source: Ding et al. Circulation 2013.
However, while caffeine is a key ingredient in coffee, the beverage encompasses much more. It is a complex blend of various chemicals, phenols, and chlorogenic acids. Remember, caffeine can also be sourced from tea and energy drinks. How then do we determine where the true benefits lie?
The aforementioned study utilized the extensive UK Biobank dataset to investigate this. The biobank gathered data from over half a million participants from the UK between 2006 and 2010, collecting comprehensive information including surveys, blood samples, and medical imaging. They then tracked the health outcomes of these individuals over time, creating an incredible resource for research.
For this particular study, nearly 200,000 participants were identified who met specific criteria: they were free from cardiovascular disease at the start, completed detailed surveys regarding their coffee and tea consumption, and had sufficient follow-up data. A subset of this group, just under 100,000, also had metabolomic data available, making this study particularly intriguing.
Before we delve into the metabolome, let’s discuss the key findings regarding coffee, tea, or caffeine intake in relation to cardiovascular disease. It’s crucial to recognize that those who consume coffee regularly may differ significantly from non-drinkers, which could explain some of the observed benefits.
So, what are these differences? Individuals who drink more coffee tend to be older, less likely to be female, and somewhat more active. They consume less processed meat, but also fewer vegetables. Some of these traits—like being female—are generally linked to a lower cardiovascular disease risk, while others, like older age, are not. The authors adjusted for these and various other factors, including alcohol consumption, BMI, and kidney function, to isolate the effects of coffee drinking itself.
The results from the fully adjusted model reveal that, compared to non-drinkers, those who consume higher amounts of coffee, tea, or caffeine exhibit a nearly 40% reduction in cardiovascular disease risk over time.
When examining the benefits across different consumption levels, the U-shaped curve reappears, indicating that the ideal intake sits at around three cups of coffee or tea daily, translating to approximately 250 mg of caffeine. (For reference, a typical energy drink contains about 120 mg). Source: Lu et al. JCEM 2024.
If these findings are accurate, understanding the underlying reasons is crucial. To investigate this, the researchers explored the metabolome. Essentially, our bodies continuously process the proteins and compounds we consume, converting them into metabolites. By employing advanced measurement techniques, scientists can analyze hundreds or even thousands of metabolites from a single blood sample. This provides insights not only into our diet but also into which metabolites correlate with better or poorer health outcomes.
In this study, researchers measured 168 distinct metabolites, discovering that nearly half—80 of them—were significantly altered in individuals who consumed more coffee.
The following figure summarizes these findings, though it may appear complex. Source: Lu et al. JCEM 2024.
To interpret it: the inner ring illustrates how certain metabolites relate to cardiovascular disease, while the outer rings show their connections to coffee, tea, or caffeine. The most intriguing findings emerge where the outer and inner rings display notably different colors.
For instance, coffee, tea, and caffeine intake appear to significantly impact VLDL metabolites—often deemed "bad" cholesterol. Increased consumption correlates with lower levels of this cholesterol, which is beneficial since higher levels are linked to cardiovascular disease. This suggests a potential causal pathway from coffee consumption to heart health.
This trend extends to saturated fatty acids, where higher levels are associated with cardiovascular disease, and coffee consumption seems to lower these levels. Conversely, lower histidine (an amino acid) levels elevate cardiovascular risk, yet coffee intake appears to increase histidine levels.
Is this all too good to be true? While it’s difficult to say definitively, the consistency of research supporting coffee’s health benefits is striking. Nonetheless, it’s worth noting that there’s a clear distinction between a plain cup of coffee and a sugary, whipped cream-laden beverage.
Despite this, coffee remains a cherished part of my trifecta of enjoyable activities that are, for reasons still being explored, beneficial to our health. So, as you savor your second, third, or even fourth cup of coffee today, take comfort in knowing it may be doing more good than harm.
This commentary was originally published on Medscape.com.
Chapter 2: The Science Behind Coffee and Cardiovascular Health
This video discusses the compelling reasons to incorporate coffee into your daily routine, highlighting its health benefits.