Coffee lovers, tea devotees—rethink your routine. New research suggests your daily brew might shield your mind from dementia, with caffeine’s protective effects strongest in those who sip two to three cups of coffee or one to two cups of tea daily. A 37-year study tracking 132,000 adults found that regular consumption of caffeinated coffee or tea was linked to slower cognitive decline and a 14–18% lower risk of dementia, particularly in people under 75. The findings, published in JAMA, challenge the notion that decaf alone offers similar benefits. Lead researcher Dr. Yu Zhang emphasized that the study doesn’t advocate starting a coffee habit cold turkey but rather reinforces the value of existing routines.
The study’s scope was vast, drawing from two major health datasets: the Nurses’ Health Study (86,000 women) and the Health Professionals Follow-Up Study (45,000 men). Participants self-reported their coffee and tea intake every 2–4 years, revealing a clear pattern. Those drinking the most caffeinated coffee had an 18% reduced dementia risk compared to light drinkers, while tea drinkers saw a 14% drop. The magic number? About 300mg of caffeine daily—roughly two to three cups of coffee or one to two cups of tea. Even high-risk groups, including carriers of the APOE4 gene (a major Alzheimer’s risk factor), showed protective trends.
But the science isn’t all about caffeine. Dr. Kellyann Niotis, a neurologist, notes that coffee and tea contain polyphenols, antioxidants, and anti-inflammatory compounds that likely work in tandem with caffeine. “Removing caffeine also strips out other bioactive substances,” she explains. Yet the study’s limitations are clear: it didn’t account for tea types, brewing methods, or added sugars. And while total caffeine intake correlated with lower dementia risk, the role of other lifestyle factors—like sleep, exercise, and mental engagement—remains underexplored.
Key points: The optimal dose is 300mg of caffeine daily via coffee or tea; caffeine’s benefits may be amplified by other compounds in these drinks; and while the study highlights potential, dementia prevention requires a holistic approach.
How might your daily brew fit into a broader strategy for brain health.
What if the answer to dementia isn’t just what you sip but how you live? How might your daily brew fit into a broader strategy for brain health?
Questions & Answers
Does coffee help prevent dementia?
Yes, studies suggest coffee may lower dementia risk. Moderate intake (2-3 cups daily) is linked to better cognitive health. Benefits may come from antioxidants and caffeine.
Can tea reduce dementia risk?
Yes, tea may lower dementia risk. It contains antioxidants and anti-inflammatory compounds. Regular tea drinking is associated with improved brain function and reduced risk.
Information sourced from industry reports and news outlets.
