Coffee
A beverage containing over 1000 bioactive compounds; induces autophagy via chlorogenic acid. Three cups a day associated with 13% lower risk of death. Both regular and decaf provide benefits.
Active Compounds
Bioactive compounds found in Coffee, based on research from longevity science.
- Chlorogenic acid
Source: How Not to Age
- Caffeine
Source: How Not to Age
- Caffeic Acid
Caffeic acid found in coffee beans, tea, red grapes
Source: Nutrition, Food and Diet in Ageing and Longevity
- Polyphenols
May partly explain coffee's protective effects against neurodegenerative diseases
Source: The Longevity Diet
- 5-O-Caffeoylquinic Acid
Source: Young Forever
- Cafestol
Cafestol in unfiltered coffee affects cholesterol; paper filtering removes it
Source: How Not to Age
Health Benefits
Health conditions and aging processes that Coffee may influence, based on the source research.
Protects Against
- Nonalcoholic fatty liver disease
Those drinking 2+ cups/day had less than half the risk of chronic liver problems.
Source: How Not to Age
- Sarcopenia3+ cups/day
Coffee-drinking mice had 13% greater hind limb muscle mass and 18% greater grip strength after 1 month; epidemiological studies tie coffee to higher muscle mass index and less sarcopenia at 3+ cups/day
Source: How Not to Age
- Telomere Shortening
Coffee consumption positively associated with longer leukocyte telomere length in Nurses' Health Study
Source: How Not to Age
- UV-Induced Skin Damage
Coffee polyphenol consumption associated with skin photoprotection in middle-aged Japanese females
Source: How Not to Age
- Liver Disease2+ cups daily
Those who drank more than 2 cups of coffee daily had less than half the risk of chronic liver problems. Those drinking 4+ cups had 92 percent lower risk of dying from chronic liver disease.; People who drank more than 2 cups of coffee a day had less than half the risk of developing chronic liver problems. 4+ cups associated with 92% lower risk of dying from chronic liver disease in smokers.
Source: How Not to Die
- Liver Cancer2+ cups daily
People who drank the most coffee had half the risk of liver cancer.; People who drank the most coffee had half the risk of liver cancer compared to those who drank the least.
Source: How Not to Die
- Atrial fibrillation
Caffeine does not increase the risk of atrial fibrillation per systematic review (Caldeira et al. 2013; Cheng et al. 2014)
Source: How Not to Die
- Parkinson's disease
Coffee shown to protect against Parkinson's disease
Source: The Longevity Diet
- Liver inflammation
Coffee consumption associated with less liver inflammation (Norwegian researchers, 1986; replicated worldwide)
Source: How Not to Age
- Chronic liver disease>2 cups/day
Those who drank more than 2 cups/day had less than half the risk of developing chronic liver problems
Source: How Not to Age
Reduces Risk Of
- Aging3 cups per day
20+ studies following 10+ million individuals found 3 cups/day associated with 13% lower risk of death from any cause, translating to approximately an extra year of life.
Source: How Not to Age
- Type 2 diabetes
Source: How Not to Age
- Parkinson's disease
Source: How Not to Age
- Chronic kidney disease
Source: How Not to Age
- Cognitive decline
Complicated: no overall association may be obscured by deleterious effects of high consumption balancing out protective effects of low consumption
Source: How Not to Age
- Depression2+ cups/day
People who drank two or more cups of coffee daily appeared to have about only half the suicide risk compared to non-coffee drinkers; People who drank two or more cups of coffee daily appeared to have about half the suicide risk compared to non-coffee drinkers.
Source: How Not to Die
- All-Cause Mortality
Coffee drinking is associated with reduced total and cause-specific mortality (Freedman et al. 2012, NEJM)
Source: How Not to Die
- Liver Disease
Coffee provides liver protection
Source: How Not to Die
- Cancer
Coffee consumption is associated with reduced risk of cancers per meta-analysis (Yu et al. 2011)
Source: How Not to Die
- Alzheimer's disease3-4 cups per day for high AD risk
Highest coffee consumption showed approximately 30% reduction in AD risk
Source: The Longevity Diet
- Gout
Source: How Not to Age
- Skin Cancer
Source: How Not to Age
Biological Mechanisms
How Coffee works at a cellular level.
- PromotesAutophagy
Both regular and decaf coffee rapidly trigger autophagy. Autophagy-promoting properties are independent of caffeine content.
- PromotesmTOR Suppression
Both caffeinated and decaffeinated coffee downregulated mTOR in mice to similar extent
- InhibitsStomach Fat Oxidation
Turkish coffee cuts MDA levels from a meat meal by more than half
- PromotesImproves Gut Microbiota
Coffee consumption impacts gut microbiota composition in human volunteers
- PromotesActivates Nrf2
Coffee, broccoli and spices are strong inducers of electrophile response element-dependent transcription (Nrf2 pathway) in vitro and in vivo.
- PromotesAntioxidant properties that reduce body fat
Green coffee bean extract markedly reduced fat mass and body weight. The antioxidant properties of coffee may have contributed.
- PromotesAMPK activation
Dosage Recommendations
Specific amounts mentioned in the research literature.
- 3 cups per dayfor Aging
20+ studies following 10+ million individuals found 3 cups/day associated with 13% lower risk of death from any cause, translating to approximately an extra year of life.
Source: How Not to Age
- 3+ cups/dayfor Sarcopenia
Coffee-drinking mice had 13% greater hind limb muscle mass and 18% greater grip strength after 1 month; epidemiological studies tie coffee to higher muscle mass index and less sarcopenia at 3+ cups/day
Source: How Not to Age
- 2+ cups dailyfor Liver Disease
Those who drank more than 2 cups of coffee daily had less than half the risk of chronic liver problems. Those drinking 4+ cups had 92 percent lower risk of dying from chronic liver disease.; People who drank more than 2 cups of coffee a day had less than half the risk of developing chronic liver problems. 4+ cups associated with 92% lower risk of dying from chronic liver disease in smokers.
Source: How Not to Die
- 2+ cups dailyfor Liver Cancer
People who drank the most coffee had half the risk of liver cancer.; People who drank the most coffee had half the risk of liver cancer compared to those who drank the least.
Source: How Not to Die
- 2+ cups/dayfor Depression
People who drank two or more cups of coffee daily appeared to have about only half the suicide risk compared to non-coffee drinkers; People who drank two or more cups of coffee daily appeared to have about half the suicide risk compared to non-coffee drinkers.
Source: How Not to Die
- 2 cups/dayfor Parkinson's disease
At least nineteen studies show coffee consumption is associated with about one-third lower Parkinson's risk. Caffeine equivalent of two cups a day significantly improved movement symptoms within three weeks.; Caffeine and risk of Parkinson's disease: caffeine activates neuroprotective PI3K/Akt pathway. A randomized controlled trial found caffeine improved motor deficits in Parkinson's patients.; Coffee consumption associated with reduced Parkinson's disease risk
Source: How Not to Die
- 3-5 cups/dayfor Obesity
Consumption of 3-5 cups/day of coffee for three weeks showed weight control in 100 obese patients. The antioxidant properties of coffee may have contributed to the observed decrease in body fat and body weight.
Source: Nutrition, Food and Diet in Ageing and Longevity
- 3-4 cups per day for high AD riskfor Alzheimer's disease
Highest coffee consumption showed approximately 30% reduction in AD risk
Source: The Longevity Diet
- >2 cups/dayfor Chronic liver disease
Those who drank more than 2 cups/day had less than half the risk of developing chronic liver problems
Source: How Not to Age
- 3 cups/dayfor All-Cause Mortality
More than 20 studies following 10+ million individuals: 3 cups/day associated with 13% lower risk of death from any cause, translating to approximately an extra year of life
Source: How Not to Age
Tips & Recommendations
Avoid 'low acid' coffee as it has low chlorogenic acid content due to slow roasting that destroys th
Source: extraction_test
Recipes with Coffee
Sources
- How Not to Age
- Nutrition, Food and Diet in Ageing and Longevity
- The Longevity Diet
- Young Forever
- How Not to Die