- Coffee contains antioxidants and anti-inflammatory compounds that support health.
- Regular coffee intake may help lower chronic disease risk and support brain and liver health.
- Skip the added sugars and creamers to reap the most health benefits.
Enjoying a morning cup of joe is something that most of us have in common. In fact, roughly 75% of adults in the United States drink coffee every single day. And while some may argue that you shouldn’t drink coffee, decades of research—spanning millions of participants—show that regular coffee drinkers often have better health outcomes than those who skip it.
Dietitians agree. “Coffee is packed with over 1,000 bioactive compounds, including many with antioxidant and anti-inflammatory properties,” says Elizabeth Harris, M.S., RDN. “Numerous studies have linked regular coffee drinking with better health outcomes and increased longevity.”
Keep reading for more science-backed benefits of coffee, plus the healthiest ways to enjoy your morning brew.
7 Hidden Benefits of Coffee
Rich in Antioxidants
Coffee is one of the largest sources of antioxidants in the diet, largely because many people don’t eat enough fruits and vegetables., The polyphenols in coffee help protect your cells from oxidative stress—damage caused by unstable molecules such as free radicals. Over time, oxidative stress can drive inflammation and contribute to chronic disease. A diet rich in antioxidants—from coffee as well as other whole foods—helps to neutralize free radicals and reduce this oxidative burden.
May Help Lower Inflammation
Coffee also offers anti-inflammatory benefits. “Research shows that drinking coffee, particularly unsweetened coffee, is associated with lower markers of inflammation, including C-reactive protein (CRP),” says Jenny Finke, M.S., RDN. Evidence suggests that drinking two to three cups of coffee per day may help reduce inflammation, which is important for supporting metabolic health and lowering the risk of chronic disease.,
It May Reduce Risk of Type 2 Diabetes
Drinking coffee may also offer protective benefits against diabetes. “Even though caffeine can temporarily reduce insulin sensitivity, there’s a large body of evidence that links drinking coffee with a lower risk of developing type 2 diabetes,” Harris explains.
Coffee’s plant compounds—particularly chlorogenic acid and caffeic acid—may help the body use insulin more effectively and reduce inflammation, both of which are crucial for maintaining healthy blood sugar levels. “Many studies show that each cup of coffee you drink per day is linked with better blood sugar and metabolic health—even when you choose decaf,” says Finke.
May Protect Against Neurodegenerative Diseases
While many people rely on coffee to boost focus and attention in the short term, it may also support long-term brain health. “The caffeine in coffee seems to offer neuroprotective benefits, and regular coffee drinkers often have a lower risk of Parkinson’s and a later onset of symptoms,” says Finke.
The antioxidants in coffee may also help reduce inflammation in the brain, a key driver of cognitive decline. Early research suggests that drinking about two to three cups of coffee per day is associated with a lower risk of Alzheimer’s disease.
These findings are promising, but more research is needed to fully understand how coffee may influence cognitive decline and neurodegenerative diseases.
Supports Liver Health
Your liver might also benefit from your daily brew. “Regular coffee consumption has been linked to a lower risk of several liver conditions, including nonalcoholic fatty liver disease (NAFLD) and liver cancer,” says Finke. Studies suggest that coffee contains several anti-inflammatory compounds—such as caffeine and chlorogenic acid—that may help reduce liver inflammation and support healthy liver enzyme levels, both of which are important for overall liver function.
According to Finke, the liver-related benefits appear to increase with the number of cups consumed per day, reaching their peak at around three to four cups.
Lowers Risk of Heart Disease
“Studies show that people who drink a few cups [of coffee] a day often have better cardiovascular outcomes than those who don’t,” says Finke. Research shows that people who drink one to four cups of coffee per day tend to have a lower risk of heart disease and stroke., It’s thought that the antioxidant and anti-inflammatory compounds in coffee help to support healthy blood vessels and reduce oxidative stress.
Might Help with Bowel Regularity
A cup of coffee can be a great way to get your bowels moving in the morning. Caffeine stimulates the muscles of the colon and can prompt a bowel movement shortly after drinking it. This effect occurs in both people with and without constipation, and researchers believe it’s related to coffee’s impact on the digestive tract and certain gut hormones.
Responses vary, but for many, this gentle nudge in the morning is a welcomed benefit of their daily cup.
How Much Coffee Should You Drink per Day?
“Most health experts recommend consuming no more than 400 milligrams of caffeine per day,” says Harris. For context, one 8-ounce cup of coffee contains 92 mg of caffeine, while a 1-ounce shot of espresso has roughly 63 mg.,
If you’re pregnant or breastfeeding, it’s recommended to limit caffeine intake to 200 mg per day, unless your medical provider advises otherwise.
Caffeine can also affect people with anxiety or insomnia, often worsening symptoms—especially when it’s consumed later in the day or above 400 mg daily. If this applies to you, try smaller servings, avoid caffeine in the afternoon and evening, or switch to decaf.
Tips for the Healthiest Brew
- Limit Added Sugars and Heavy Creamers. Coffee itself is naturally calorie-free and contains no added sugars, but adding syrups, sugars and high-saturated-fat creamers can offset its health benefits. If you like your coffee on the sweeter side, try adding natural alternatives like stevia or monk fruit sweetener instead of sugar.
- Choose Lighter Roasts. Lighter roasts generally retain more antioxidants compared to darker roasts.
- Boost Flavor with Spices. Cinnamon, nutmeg or a splash of vanilla extract add sweetness and warmth without added sugar.
- Limit Blended and Dessert Coffees. These drinks are often loaded with added sugar and saturated fat, which negatively impact health when consumed in excess. Enjoy them occasionally, but consider them a treat rather than a daily habit.
Our Expert Take
Your morning cup of coffee may do more than just give you a boost of energy. Research shows that it can support overall health—reducing the risk of chronic disease, promoting regular bowel movements and providing antioxidants and anti-inflammatory compounds. To maximize these benefits, be mindful of your caffeine intake, limit added sugars and heavy creamers and enjoy dessert-style coffee drinks in moderation.
