Drinking two to three cups of coffee or one to two cups of tea daily may lower your risk of dementia by up to 18%, according to a new Harvard study. The key? It’s the caffeine that counts—but don’t rush to overdo it.
A new study published in JAMA suggests that your morning coffee or tea ritual might be doing more than just waking you up—it could be shielding your brain from dementia. Researchers found that moderate consumption of caffeinated coffee or tea is linked to a lower risk of cognitive decline later in life.
The study, which analyzed data from over 130,000 participants in the Nurses’ Health Study and Health Professionals Follow-up Study, revealed that those who consumed two to three cups of coffee daily had an 18% lower risk of developing dementia. Tea drinkers who enjoyed one to two cups per day saw a 14% reduction in risk. However, the benefits did not extend to decaffeinated versions of these beverages.
The Science Behind the Benefits
While the study highlights caffeine as a key factor, experts caution that it may not be the sole contributor. Dr. Daniel Wang, the study’s senior author and an assistant professor at Harvard T.H. Chan School of Public Health, noted that caffeine’s role in reducing inflammation, improving vascular function, and lowering oxidative stress could explain its protective effects.
Previous research has also suggested that caffeinated coffee and tea can support healthier aging and reduce the risk of conditions like heart disease. However, the study’s observational nature means that while there’s a strong association, causality hasn’t been proven.
Should You Increase Your Caffeine Intake?
Not so fast. Experts warn against overhauling your caffeine habits based on this study alone. Dr. Sara Mahdavi, an adjunct professor of nutritional sciences at the University of Toronto, emphasized that “more is not necessarily better.” Those with anxiety, insomnia, or heart conditions should be particularly cautious.
Dr. David Kao, a cardiologist at the University of Colorado Anschutz Medical School, echoed this sentiment, noting that other lifestyle factors—such as diet, exercise, and sleep—play a far more significant role in brain health than any single beverage.
What This Means for Your Daily Routine
The study’s findings offer reassurance to coffee and tea lovers: there’s no need to cut out caffeine for the sake of brain health. However, moderation remains key. The researchers did not observe benefits from decaffeinated versions, suggesting that caffeine itself—or another compound removed during decaffeination—could be responsible for the protective effects.
For those who don’t currently consume coffee or tea, the study doesn’t provide enough evidence to recommend starting. Instead, focus on broader brain-healthy habits: regular physical activity, a balanced diet rich in whole foods, good sleep hygiene, and social engagement.
Ultimately, while your morning cup of coffee or tea may offer some cognitive benefits, it’s just one piece of the puzzle. Maintaining a holistic approach to health remains the best strategy for long-term well-being.
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