If sipping your morning coffee or afternoon tea feels like a small daily pleasure, science now suggests it may come with brain-health benefits too. A major long-term study published in JAMA examined data from more than 130,000 adults tracked for up to 43 years and found that moderate consumption of caffeinated coffee (about 2–3 cups daily) or tea (about 1–2 cups) was associated with a significantly lower risk of developing dementia and slower cognitive decline compared to people who drank little or none of these beverages.
What the Research Shows
The study pooled data from two large U.S. cohorts the Nurses’ Health Study and the Health Professionals Follow-up Study which together included over 131,000 participants who filled out dietary questionnaires repeatedly over decades. Researchers documented more than 11,000 cases of dementia during follow-up. They found that:
- Participants who consumed the highest levels of caffeinated coffee had up to an 18 % lower risk of dementia compared with those who drank little or none.
- Similar relative benefits – though slightly smaller were observed in drinkers of caffeinated tea.
- Decaffeinated coffee did not show the same protective association, pointing to caffeine and other bioactive compounds as likely contributors.
- The association “plateaued” at moderate intake levels – meaning that more than 2–3 cups of coffee daily didn’t further lower risk.
These results reinforce earlier evidence linking moderate coffee and tea consumption to brain health, though experts stress that association isn’t proof of causation. Lifestyle factors like physical exercise, overall diet, sleep quality, and social engagement also play huge roles in cognitive ageing.
Why Coffee and Tea Might Help
Scientists believe the potential benefits stem from a mix of caffeine and antioxidant-rich compounds like polyphenols found in coffee and tea. These substances may help by:
- Reducing inflammation and oxidative stress in the brain, which are thought to contribute to neurodegeneration.
- Improving vascular and metabolic health, potentially supporting better blood flow to the brain.
- Possibly influencing biomarkers linked to inflammation and immune function (seen in other longitudinal research).
While the exact mechanisms are still under investigation, these findings add to a growing body of research suggesting that caffeine and other compounds in your cup are more than just an energy boost.
How This Fits Into Your Wellness Routine
Here’s how you can think about incorporating these insights into a balanced lifestyle:
✔️ Moderation matters – Two to three cups a day appears to offer the most benefit, without increasing risk.
✔️ Choose caffeinated options– if your doctor agrees, since decaf didn’t show the same effects in this study.
✔️ Don’t rely on coffee/tea alone – Brain health is multifaceted. Prioritize exercise, healthy eating (e.g., fresh produce, lean proteins, omega-3s), stress management, and good sleep alongside your favorite brew.
Recent science suggests that the simple habit of enjoying 2-3 cups of coffee or tea daily may help reduce the risk of dementia and support cognitive health as you age. However, it’s just one piece of the puzzle. Pair your cuppa with a holistic wellness routine – and remember that research continues to evolve as we learn more about how lifestyle factors shape long-term brain function.
Reference: Coffee and Tea Intake, Dementia Risk, and Cognitive Function
