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New Study: 2-3 Daily Cups of Coffee Could Benefit Heart and Metabolic Health
Individuals who consumed 200 to 300 milligrams of caffeine daily had a lower likelihood of developing coronary heart disease, type 2 diabetes, or experiencing a stroke.
There are some studies that coffee enthusiasts are sure to appreciate — and this one is no exception. According to new research, drinking several cups of caffeinated coffee or tea each day may reduce the risk of Type 2 diabetes, coronary heart disease, and stroke.
Published Tuesday in the Journal of Clinical Endocrinology & Metabolism, the study adds to the growing body of evidence suggesting that moderate coffee consumption may benefit heart health, as long as caffeine intake remains within healthy limits.
“Caffeine’s health effects can vary depending on the dose,” explained Chaofu Ke, co-lead author and associate professor in the Department of Epidemiology and Biostatistics at Soochow University in China. Ke and a team of researchers from China and Sweden analyzed data from the U.K. Biobank, reviewing the coffee and tea drinking habits of 188,000 participants aged 37 to 73. None of the participants had a history of cardiometabolic diseases — such as Type 2 diabetes, coronary heart disease, or stroke — at the study’s outset. The team followed up with them after 12 years.
The sweet spot, researchers found, was drinking two to three cups of coffee or up to three cups of tea a day. Those who consumed 200 to 300 milligrams of caffeine daily had a reduced risk of cardiometabolic diseases compared to those who drank less than 100 milligrams. Coffee drinkers saw the most benefit, with a nearly 50% lower risk, while those who got their caffeine from tea or a combination of both beverages had about a 40% reduction in risk. Tea drinkers experienced the most significant benefits from up to three cups daily, though the advantages diminished beyond that amount.
Even participants who consumed more than 400 milligrams of caffeine per day—about 4% of the group—didn’t experience negative effects on cardiometabolic health.
Moreover, among those who did eventually develop cardiometabolic conditions, regular moderate coffee consumption was still linked to a lower risk of developing additional related diseases.
Researchers also observed that moderate caffeine intake was associated with certain metabolites—compounds produced during digestion—that are linked to better heart health. “Caffeine may regulate these metabolites in a beneficial way,” Ke noted.
However, Dr. Luke Laffin, co-director of the Center for Blood Pressure Disorders at Cleveland Clinic, urged caution. “While this gives us some useful insights, we can’t make definitive conclusions,” said Laffin, who was not involved in the study. “Moderation is key. If someone is drinking a couple of cups a day, this suggests that amount may be protective.”
Laffin added that people with certain heart conditions should be cautious with caffeine, as excessive coffee can raise blood pressure in those with hypertension.
Other studies have shown both positive and negative links between caffeine and conditions such as dementia, stroke, and kidney health, while some suggest benefits for Type 2 diabetes and heart failure.
Dr. Stephen Kopecky, a preventative cardiologist at the Mayo Clinic, emphasized that how caffeine is consumed matters. “The takeaway shouldn’t be that more caffeine is better,” Kopecky said, noting that supplements or highly processed energy drinks with added sugars and other ingredients can have harmful effects.
The study also only included individuals who regularly consumed coffee or green or black tea—drinks that contain hundreds of compounds, not just caffeine. “It’s likely the combination of these components that makes the difference,” Kopecky added.
While the researchers adjusted for several heart disease risk factors, such as smoking, diet, and exercise, there may still be other unknown lifestyle influences affecting the results. As Laffin pointed out, "It's hard to control for every variable," though moderate coffee intake is generally safe for most people.
Kopecky agreed but advised against highly processed caffeinated beverages like energy drinks. As for coffee and tea, simplicity is best. “People should be mindful of what else they’re adding to their coffee, like sugary syrups and whipped cream,” Laffin cautioned. “Those extra calories can contribute to cardiometabolic diseases.”
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