9 Health Benefits Of Coffee, Based On Science - Healthline

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Evidence Based9 Unique Benefits of Coffee

Medically reviewed by Amy Richter, MS, RD — Written by Rachael Ajmera, MS, RD — Updated on June 16, 2025

Boosts energy
Lower risk of diabetes
Brain health
Weight management
Reduce depression
Liver protection
Healthy heart
Life expectancy
Fitness
Takeaway

Coffee does more than boost your energy. A few daily cups of coffee may also lower your risk of type 2 diabetes and depression, support weight management, and help you live a longer life. Just keep in mind that experts recommend limiting caffeine if you’re pregnant or nursing.

Coffee is a beloved beverage known for its ability to fine-tune your focus and boost your energy levels.

In fact, many people depend on their daily cup of joe right when they wake up to get their day started on the right foot.

In addition to its energizing effects, coffee has been linked to a long list of potential health benefits, giving you all the more reason to get brewing.

This article takes an in-depth look at 9 of the top evidence-based benefits of coffee.

1. Boosts energy levels

Coffee contains caffeine, a central nervous system stimulant that can fight fatigue and increase energy levels.

This is because caffeine blocks the receptors of a neurotransmitter called adenosine, which increases the levels of other neurotransmitters in your brain that regulate your energy levels, including dopamine.

One small study found that consuming caffeine increased time to exhaustion during a cycling exercise by 12%, and participants also reported lower levels of fatigue.

2. May be linked to a lower risk of type 2 diabetes

Some research suggests that consuming coffee regularly could be associated with a decreased risk of developing type 2 diabetes over the long term.

In fact, one review of 30 studies found that each cup of coffee people consumed per day was linked to a 6% lower risk of developing type 2 diabetes.

This is thought to be due to coffee’s ability to preserve the function of the beta cells in your pancreas, which are responsible for producing insulin to regulate blood sugar levels.

3. Could support brain health

Although studies have shown mixed results, some research suggests that coffee may help protect against certain neurodegenerative disorders, including Alzheimer’s disease and Parkinson’s disease.

According to one review of 13 studies, people who regularly consumed caffeine had a significantly lower chance of developing Parkinson’s disease. What’s more, those who consumed caffeine also had a slower progression of Parkinson’s disease over time.

Additionally, several studies have demonstrated that moderate coffee consumption could be associated with a lower risk of dementia and cognitive issues.

4. May promote weight management

According to some research, coffee could alter fat storage and support gut health, which may be beneficial for weight management.

For example, one review of 12 studies concluded that higher coffee consumption could be associated with decreased body fat, especially in men.

In another study, increased coffee intake was linked to decreased body fat in women.

Furthermore, one study found that people who drank one to two cups of coffee daily were 17% more likely to meet recommended physical activity levels than those who drank less than one cup daily. However, more studies need to be done to say this is due to the coffee rather than an association.

5. Linked to a lower risk of depression

Some studies have found that drinking coffee could be associated with a lower risk of depression.

One study in over 14,000 students found that drinking at least 4 cups of coffee each day was associated with a lower risk of depression, compared with drinking just 1 cup per day.

6. Could protect against liver conditions

Coffee could support liver health and protect against liver disease.

A recent study found that coffee consumption was associated with decreased liver stiffness, which is a measure healthcare professionals use to assess fibrosis, the formation of scar tissue in the liver.

7. May support heart health

Some research shows that drinking coffee may benefit heart health.

In fact, one review found that drinking 3 to 5 cups of coffee daily reduced the risk of heart disease by 15%.

Another review of 21 studies showed that drinking 3 to 4 cups of coffee daily was associated with a 21% lower risk of stroke.

Also, one study of more than 21,000 people found that increased coffee intake was associated with a decreased risk of heart failure.

However, keep in mind that caffeine could affect blood pressure levels. People with unmanaged blood pressure may need to limit or moderate their caffeine intake.

8. Could increase longevity

Some research suggests that coffee could help extend longevity, thanks to its many potential health benefits.

For example, one review of 40 studies concluded that drinking two to four cups of coffee daily was associated with a lower risk of death, regardless of factors like age, weight status, and alcohol consumption.

Similarly, another study in 1,567 people found that drinking caffeinated coffee was linked to a lower risk of death after 12 and 18 years of follow-up. Furthermore, drinking at least 1 cup of coffee per day was also associated with a lower risk of death from cancer.

Interestingly, one test-tube study showed that coffee extended the life span of yeast by protecting against free radicals and DNA damage.

However, more research is needed to determine whether this could also apply to humans.

9. May enhance athletic performance

Coffee is often used as an ergogenic aid by athletes looking to improve performanceand increase energy levels.

An ergogenic aid is also called a performance enhancer.

A study of 126 older adults found that drinking coffee was associated with improved physical performance and faster gait speed, even after the researchers adjusted for factors like age, belly fat, and physical activity levels.

Additionally, a large review of 46 studies reported that moderate caffeine consumption may slightly improve power output and time-trial completion time.

The bottom line

Coffee is a popular beverage that researchers have studied extensively for its many health benefits, including its ability to increase energy levels, promote weight management, enhance athletic performance, and protect against chronic disease.

Keep in mind that some people may need to limit their intake, including people who are pregnant or breastfeeding, children and adolescents, and people with certain health conditions.

Still, drinking coffee in moderation — about 3 to 4 cups per day — has been associated with several health benefits and is generally considered safe for most adults.

Just one thing

Try this today: Switching up your sweetener is one way to maximize the benefits of your daily cup of joe.

Instead of using sugar or flavored syrups, opt for a naturally derived low calorie sweetener like stevia, or add a dash of cinnamon for flavor.

How we reviewed this article:

SourcesHistoryHealthline has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and medical journals and associations. We only use quality, credible sources to ensure content accuracy and integrity. You can learn more about how we ensure our content is accurate and current by reading our editorial policy.

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Evidence Based

This article is based on scientific evidence, written by experts and fact checked by experts.

Our team of licensed nutritionists and dietitians strive to be objective, unbiased, honest and to present both sides of the argument.

This article contains scientific references. The numbers in the parentheses (1, 2, 3) are clickable links to peer-reviewed scientific papers.

Medically reviewed by Amy Richter, MS, RD — Written by Rachael Ajmera, MS, RD — Updated on June 16, 2025

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