Coffee enjoys global popularity, and there are many popular coffee drinks available.
Interestingly, recent nutritional science research has also demonstrated that coffee may have several potential health benefits.
In this article, we’ll explore 10 of these potential benefits and examine how strong the evidence for them really is.
What We’ll Learn
Strong evidence of benefit: There is relatively strong evidence of coffee having benefits for performance and productivity, mostly due to its caffeine content.
More “potential” benefits: Coffee has been associated with a lower risk of type 2 diabetes, all-cause mortality, and liver damage, among others. However, these are associations and not proven cause-and-effect relationships.
Understanding nuances: There may be differences in cardiovascular effects depending on whether the coffee is filtered or unfiltered. Additionally, there is mixed evidence for some of the findings, as discussed in the article.
Important Note: The content in this article is for informational and educational purposes only. It should not replace medical advice from your healthcare provider.
Some people don’t always operate with a clear, focused head first thing in the morning.
For this reason, many people enjoy a cup of coffee to “wake up” and get their mind working. But does coffee really help in this way?
According to research, it just might do that:
A 2017 randomized controlled trial gave 53 fasted participants cognitive performance tests after drinking either caffeinated coffee, decaffeinated coffee, or no coffee. The results found that caffeinated coffee significantly improved reaction time (1).
A 2016 randomized controlled trial found that, compared to decaffeinated coffee, caffeinated coffee “significantly improved” performance and several memory processes when undertaking work related to planning and creative thinking (2).
This effect appears to be related to the caffeine content of coffee, with caffeine being a central nervous system stimulant (3).
A typical cup of brewed coffee contains approximately 95 mg of caffeine, an amount shown to boost focus levels (4).
2) Coffee May Lower the Risk of Alzheimer’s Disease
Discussing the effect of a food or drink on chronic disease risk requires nuance and caution. However, a consistent body of evidence has shown a link between coffee consumption and a potentially lower risk of Alzheimer’s disease.
Recent findings include:
A 2024 systematic review and meta-analysis of 11 large observational studies, involving 389,505 participants, found that coffee consumption was linked to a 27% reduced risk of Alzheimer’s disease. The strongest risk reduction was observed at 2.5 cups per day (5).
A similar 2023 systematic review and meta-analysis examined the effect of daily coffee intake on Alzheimer’s disease risk. Following an analysis of 11 studies involving 6,121 individuals, the review found that 1-4 cups of coffee per day significantly reduced the risk of Alzheimer’s disease. However, individuals consuming over 4 cups per day had a slightly (4%) increased risk of Alzheimer’s, suggesting excessive coffee intake could increase risk (6).
Interestingly, another systematic review and meta-analysis published in 2024 supported these findings. This review included 38 large observational studies, and found 1 to 3 cups of coffee per day was associated with a reduced risk of dementia and Alzheimer’s disease. However, this protective effect was not seen in the very highest consumers of coffee (7).
It is important to note that this observational research doesn’t establish cause and effect. In other words, it shows an association rather than definitive proof.
Coffee contains a wide range of chemical compounds, including caffeine and polyphenols—often called “antioxidants” in the media—like chlorogenic acid. All coffee—whether freshly brewed or instant—contains polyphenols. These compounds may potentially have benefits for brain health (8, 9).
However, more research is necessary to provide greater clarity on these associations.
3) Coffee May Lower the Risk of Stroke
Another potential benefit linked to coffee is its possible role in lowering the risk of stroke.
Here is a summary of recent scientific research on stroke and coffee intake:
A 2025 systematic review and meta-analysis of observational studies examined the link between coffee and tea intake and all-cause and specific mortality. The review focused on individuals with type 2 diabetes and found a 5% reduced risk of stroke linked to the highest coffee consumption compared to the lowest. However, the evidence certainty was rated by the authors as “low” (10).
A 2022 umbrella review of meta-analyses focused on how diet impacts stroke incidence. The review found moderate to high certainty evidence for coffee having a protective effect on stroke and ischemic stroke risk (11).
Earlier systematic reviews from 2021 presented mixed evidence, with one showing that 3-4 cups of coffee per day was linked to a 21% lower risk of stroke (12). However, the other found no association between coffee intake and stroke (13).
Once again, these beneficial associations could back up the potentially beneficial effects that compounds in coffee like caffeine and chlorogenic acid can have. For instance, caffeine and chlorogenic acid—and other polyphenols in coffee—can have antioxidant and anti-inflammatory properties (14, 15).
In this regard, lowering oxidative and inflammatory processes which can damage our cells has been linked to a lower risk of developing multiple chronic diseases (16, 17, 18).
Scientific research has also focused on coffee’s potential role in helping lower rates of depression, but is there strong evidence in this area?
First, let’s take a look at recent scientific findings:
A 2023 systematic review and meta-analysis of 29 observational studies, involving 422,856 participants, found a link between coffee intake and a reduced risk of depression. Compared to the lowest consumers of coffee, the highest consumers had an 11% reduced risk of depressive symptoms. Furthermore, a 4% reduced depression risk was observed when increasing coffee intake by 240-ml per day, which is a typical cup size (19).
An earlier 2021 umbrella review of meta-analyses looked at the impact of dietary factors on depression. The review found “moderate quality” evidence for coffee reducing depression risk by 11% per 500 ml per day. Discussing the findings, the researchers noted that more research is necessary, while touching upon coffee’s caffeine, chlorogenic acid, and phytonutrient content as potentially conveying positive effects against depression (20).
The above findings potentially interact with those from a 2020 systematic review of polyphenols on depression symptoms. This review found that out of 37 identified studies, 29 found evidence for a significant effect of polyphenol consumption on depression risk (21).
In regard to that last point, it is worth pointing out that 2007-2016 data showed that coffee was the predominant source of dietary polyphenols in the United States (22).
As with most other health conditions, depression is a complex condition with no singular cause. While the evidence for coffee intake potentially lowering the risk is promising, it shouldn’t be overstated.
5) Coffee May Boost Physical and Exercise Performance
Most people are aware of the energy-promoting properties of coffee thanks to its caffeine content. However, is there documented evidence that coffee can boost physical performance?
Several recent studies have been published on coffee intake and exercise performance, but many of these focus on caffeine rather than coffee specifically. However, since coffee is a rich source of caffeine, we’ll also include these caffeine-focused studies.
Here’s a recent research summary:
A 2024 randomized crossover trial in 20 healthy young males found that high caffeine (6 mg/kg body weight) significantly improved skeletal muscle reactivity compared to low caffeine (3 mg/kg) (23). Enhanced skeletal muscle reactivity could be a performance differentiator in high-level sports.
A systematic review published in 2022 found that caffeine intake enhances endurance, power, and strength regardless of habitual intake. In other words, regular use of caffeine does not lower the performance-related benefits of a single dose (24).
In a 2021 systematic review of caffeinated drinks and physical performance, researchers found that at least 3 mg of caffeine per kilogram of body weight had a significant impact on improving power, endurance, and overall performance (25). An earlier 2009 systematic review also found that caffeine was effective for sports performance at doses of 3-6 mg per kilogram of body weight (26). However, it is worth being aware that some of these sports drinks may contain other ingredients not present in coffee.
Coffee, Caffeine, Sports Performance, and Sleep
Given the subject of caffeine and performance, it is important to note that caffeine can potentially have negative effects. According to findings from a 2025 systematic review of nine randomized controlled trials, caffeine may be detrimental to sleep and thus recovery (27).
The authors added that, ideally, caffeine should be supplemented no later than six hours before sleep.
It is also worth considering that some people can experience a form of ‘caffeine withdrawal’ when cutting down on it.
6) Could Coffee Help You Live Longer?
Claims of life-extending abilities always sound rather bold, but several studies have been published on coffee’s impact on all-cause mortality.
Here is some of the recent research:
A 2025 systematic review and meta-analysis of observational studies found that, in participants with type 2 diabetes, the highest coffee intake was associated with an 18% lower risk of all-cause mortality compared to the lowest (10).
A previous 2022 systematic review of meta-analyses found that coffee consumption was linked to a consistent reduction in all-cause mortality (28).
Investigating the differences between caffeinated and decaffeinated coffee, a dose-response meta-analysis of observational studies found that both types of coffee were associated with reduced all-cause mortality (29).
Once again, while the findings from these studies are somewhat consistent and appear promising, such observational studies are unsuitable for proving a cause and effect relationship between coffee intake and mortality risk.
Additionally, one important factor to consider could be the difference between filtered and unfiltered coffee. Coffee contains compounds known as diterpenes, such as cafestol and kahweol, that can increase “bad” LDL cholesterol levels (30). Filtered coffee filters out these fats, so they don’t make it into the final cup of coffee.
This may potentially be something to consider for individuals trying to lower their cholesterol levels. Another potentially negative aspect of coffee can be that some drinks contain large amounts of sugar or fat, from sugary latte drinks to “bulletproof coffee.”
Research has investigated the link between coffee consumption and liver damage.
Recent findings include:
A 2022 systematic review and meta-analysis of randomized controlled trials found that coffee had no impact on markers of liver function (31). However, it did significantly increase adiponectin levels. Adiponectin is a hormone that can exert anti-inflammatory and insulin-regulating effects, as well as help the liver break down fats, potentially lowering the risk of non-alcoholic fatty liver disease (32, 33).
This interacts with a 2021 umbrella and systematic review and meta-analysis on coffee consumption and non-alcoholic fatty liver disease. The review found that, while coffee intake wasn’t linked to lower NAFLD in general, coffee consumption in patients with NAFLD was associated with significantly lower levels of fibrosis—the development of harmful scar tissue (34).
Another 2021 systematic review and meta-analysis of observational studies linked coffee intake to a 35% decreased risk of significant liver fibrosis (35).
Meanwhile, preliminary research on coffee’s major polyphenol, chlorogenic acid, suggests that different chlorogenic acids may have liver protective effects (36).
Future research on coffee intake and liver health may provide greater clarity on these potential benefits and mechanisms.
8) May Reduce the Risk of Type 2 Diabetes
Recent research has also explored whether coffee intake can potentially reduce the risk of developing type 2 diabetes.
Here is a summary of scientific findings over recent years:
A 2024 systematic review and meta-analysis of 15 observational studies found that high coffee intake was associated with a significantly reduced risk of developing type 2 diabetes incidence (37).
Another systematic review and meta-analysis published in 2021 found a significantly (27%) reduced risk of type 2 diabetes in individuals with the highest coffee consumption compared to the lowest (38).
A further systematic review and meta-analysis from 2018 found similar results, with the highest coffee intake being associated with a 29% reduced risk of developing type 2 diabetes (39).
Potentially explaning these findings, a 2018 systematic review showed that long-term clinical studies indicated caffeinated coffee improved glucose metabolism. In their discussion, the authors noted that the polyphenol chlorogenic acid appears to lower blood glucose levels in animal studies (40).
9) How Might Coffee Intake Impact Cardiovascular Disease Risk?
Research suggests that coffee may potentially lower the risk of developing cardiovascular disease, but there are important nuances to consider.
First, let’s look at what recent research found:
A 2025 systematic review found that the highest coffee intake was associated with a 15% lower risk of cardiovascular disease and an 18% reduced risk of coronary heart disease (41).
However, a 2021 systematic review of randomized controlled trials demonstrated that boiled—but not filtered—coffee raised “bad” LDL cholesterol (LDL-C) and apolipoprotein B levels. Elevated levels of these markers of cardiovascular risk are associated with an increased risk of cardiovascular disease (42). As previously mentioned, this is because diterpenes in unfiltered coffee increase LDL-C levels (30).
Additionally, a 2020 systematic review and meta-analysis of randomized controlled trials found that coffee intake can increase LDL-C levels (43).
Cancer as a disease is not just one thing; there are many types of cancer, and most are suspected to have multiple potential causes.
That said, while definitive statements should not be made, research does show that coffee may be linked with a reduced risk of certain cancers:
A 2025 umbrella review of 28 meta-analyses looked at the associations between various lifestyle factors and oral cancer risk. The review found that moderate and high coffee intakes were linked to a lower risk of oral cancer (44).
Analyzing the impact of coffee on glioma risk, a 2022 systematic review and dose-response meta-analysis found that every daily cup of coffee was associated with a 3% lower risk of glioma, a type of tumor that can form in the brain or spine (45).
A large 2021 systematic review of observational studies also found strong associations between coffee consumption and a lower risk of liver cancer (46). This finding was repeated by a 2020 umbrella review of observational study meta-analyses, which also found a link between coffee intake and lower endometrial cancer risk (47).
It is possible that the biologically active compounds in coffee, such as caffeine, chlorogenic acid, and various other phytonutrients may have health-protective properties in regard to cancer risk and other health conditions (48).
However, there are some nuances to understand:
Research on coffee consumption and cancer risk is mixed, and it depends on the specific type of cancer. For instance, an umbrella review of systematic reviews found inconsistent evidence for coffee reducing the risk of colorectal cancer (49). Additionally, a 2024 systematic review of large observational studies found a link between coffee intake and an increased risk of lung cancer (50).
These findings are associations from observational research, and they are not strong enough to demonstrate cause and effect.
While ongoing research may provide greater clarity, the current evidence does not support strong claims for coffee “protecting” against cancer. A 2021 review of the evidence summed this up nicely by noting that “more epidemiologic research needs to be conducted before solid science-based recommendations can be made“(51).
Coffee Has Several “Potential Benefits”, But Not All Are Proven Benefits
Coffee has some generally accepted benefits, such as its provision of caffeine, and this compound’s impact on performance.
Many of the potential benefits of coffee listed in this article should be treated exactly as that: potential. As the primary dietary source of polyphenols in the United States diet, compounds that are thought to offer health benefits, it is plausible that coffee may confer some of these benefits.
However, more research is necessary to gain a greater understanding of the potential benefits coffee is linked with. At this point, the existing evidence does not currently support strong statements of benefit.
