Moderate Coffee Consumption Linked to Lower Risk of Heart, Metabolic Diseases

• New research suggests consuming three cups of coffee or 200–300 mg of caffeine daily may reduce the risk of developing cardiometabolic diseases compared to consuming little to none.
• Caffeine may improve cardiometabolic health by lowering inflammation, but excess caffeine is associated with negative side effects.
• There are other ways to support cardiometabolic health, such as focusing on exercise and improving sleep quality.

Cardiometabolic multimorbidity occurs when there are two or more diseases related to cardiovascular or metabolic health, including type 2 diabetes, coronary heart disease, and stroke.

As the global population ages, the rise of cardiometabolic multimorbidity has become a pressing public health issue.

While prior research has highlighted to the protective effects of coffee, tea, and caffeine against these diseases individually, their impact on the development of cardiometabolic multimorbidity has remained largely unknown.

Now, a large new study suggests that regular moderate coffee and caffeine consumption may decrease the risk of developing multiple cardiometabolic diseases in healthy adults, compared to consuming little to none.

The findings were published online ahead of print in the Journal of Clinical Endocrinology & Metabolism .

Studying the effects of coffee, tea on cardiometabolic health

The observational study explored how coffee, tea, and caffeine consumption might affect cardiometabolic health.

Researchers used data from the UK Biobank , which includes diet and health information from over 500,000 United Kingdom residents ages 40 to 69.

They focused on participants who had completed at least one dietary questionnaire, excluding those with pre-existing cardiometabolic conditions or incomplete data on coffee or tea consumption.

The final analysis examined the caffeine consumption of 172,315 participants and coffee and tea intake of 188,091 participants. Researchers differentiated between regular and decaf options and estimated participants’ usual intake by averaging their responses from multiple dietary questionnaires.

Participants were categorized based on the estimated average coffee and tea intake (0, 1, 2, 3, 4, 5, or more drinks per day) and estimated total caffeine intake per day in milligrams (mg) from regular coffee and tea, ranging from 0 to 100 mg daily to over 400 mg daily.

The study also analyzed 168 metabolites — substances produced during metabolism — to identify those associated with coffee, tea, and caffeine consumption and new cases of cardiometabolic multimorbidity among large subsets of participants.

New cardiometabolic multimorbidity was defined as having developed at least two of the following conditions:

• type 2 diabetes
• coronary heart disease
• stroke

Coffee, tea may lower risk of heart and metabolic diseases

Over a median follow-up period of 11.7 years, less than 1% of participants developed cardiometabolic multimorbidity.

Based on their initial caffeine intake, 135,844 participants (78.83%) consumed over 100 mg daily, with most (96.10%) consuming less than 400 mg daily.

The researchers observed that consuming coffee and caffeine at moderate estimated levels was linked to a lower risk of developing multiple cardiometabolic diseases.

Specifically, consuming three 8-ounce cups of coffee or 200–300 mg of caffeine daily was associated with a 48.1% or 40.7% lower risk of cardiometabolic multimorbidity, respectively, compared to nonconsumers or those with less than 100 mg of daily caffeine intake.

Researchers also identified 81 to 97 metabolites related to coffee, tea, and caffeine intake that may be associated with these health issues, which could help inform future research.

Based on their findings, the researchers concluded that regularly consuming moderate amounts of coffee and caffeine might help protect healthy adults from developing cardiometabolic multimorbidity.

Although the study’s results are promising, they should be interpreted cautiously.

As observational research, it cannot establish causality. The results also may not fully represent the general population, as the study only included UK residents and dietary data from less than half of the UK Biobank participants, who generally had healthier diets and slightly better health.

Additionally, the study did not account for dietary changes over time and only considered caffeine intake from coffee and tea, excluding other dietary sources.

What to know before increasing your coffee, caffeine intake

If you need more reasons to enjoy your daily coffee or tea, Alyssa Simpson , a registered dietitian in Phoenix, AZ, highlighted a few benefits.

“Moderate caffeine intake has several benefits beyond cardiometabolic health, including antioxidant and anti-inflammatory effects that may protect against liver disease , certain cancers, and neurodegenerative conditions,” Simpson told Healthline. Simpson wasn’t involved in the new study.

The Food and Drug Administration (FDA) states that 400 mg of caffeine — about four to five 8-ounce cups of coffee — is a safe daily limit for most healthy adults.

Simpson advised staying within this recommended limit. “ Excessive caffeine can lead to issues like sleep problems, migraine headaches , and increased eye pressure, and may be problematic for sensitive groups such as pregnant people , children, and adolescents,” she cautioned.

Anyone considering upping their caffeine intake, even to moderate daily levels, should be cautious about caffeine’s other potential side effects , such as:

• jitters
• rapid heartbeat
• temporarily increased blood pressure

To maintain a healthy caffeine habit, Simpson suggested opting for black coffee or green tea, avoiding excess added sugar or high-fat creamers, and choosing organic options when possible to reduce pesticide exposure.

It’s also advisable to enjoy caffeine earlier in the day to prevent sleep disturbances, she said.

For those who prefer sweeter beverages, consider using natural sweeteners , like 100% stevia or monk fruit extract, or minimally refined natural sugars , such as pure grade A honey or coconut sugar , in small amounts.

While caffeine has many benefits, Seema Shah, MPH , an integrative and functional registered dietitian in Long Beach, CA, told Healthline you don’t need to rely on caffeine alone to reduce your cardiometabolic disease risk. Sha wasn’t involved in the new study.

Instead, you could focus on the many other “powerful foods and behaviors” that can promote cardiometabolic health without the potential downsides of caffeine consumption, Shah said, such as:

• getting regular physical exercise and movement
• eating an anti-inflammatory diet filled with lots of colorful fruits and veggies
• getting good quality sleep
• managing stress
• having meaningful relationships to reduce loneliness

Takeaway

A new observational study suggests that moderate coffee or caffeine consumption might be linked to a reduced risk of developing multiple cardiometabolic diseases, including stroke, coronary heart disease, and diabetes.

The beneficial effects of caffeine could be due to its ability to reduce inflammation.

However, consuming too much caffeine can have negative effects. Caffeine consumption isn’t the only option to lower your cardiometabolic disease risk.

If you choose to enjoy caffeine, do so in moderation. Consider consulting your physician or a registered dietitian, especially if you have heart issues or other health conditions that may be impacted by caffeine intake.