15 Surprising Science-Based Benefits of Coffee – Drink it or Skip it? Benefits and Risks

Coffee is a beverage drunk all over the world. 

Though early research thought it to be a concerning substance, that has since changed completely.

Recent studies have provided strong evidence of the many health benefits coffee has for wellness and overall wellbeing.

people drinking coffee.
It might be time to invest in an espresso machine – Photo by Nathan Dumlao

From decreased disease to increased life expectancy, the advantages are abundant!

Check out the most surprising 15 science-based benefits coffee drinkers get.

The Potential Benefits of Coffee

The sky’s the limit with a moderate intake of coffee, about 2 to 5 cups per day.

Here are 15 amazing, science-based benefits of drinking coffee.

Boost Your Workout

Studies have found that having a cup of black coffee about an hour before working out can enhance your performance by about 12%.

Caffeine can activate adrenaline, which prepares you for flight or fight, physical activity.

Reduced Risk of Stroke

Not only do some studies state that individuals may have a lower risk of heart disease, but studies also show that coffee drinks have a 20% lower risk of stroke.

There may be mild increases in blood pressure that diminish over time.

Reduced Risk of Parkinson’s Disease

Caffeine lowers your chance of developing Parkinson’s altogether

Studies have found the risk reduction to be 30 to 60%. Individuals consuming decaf do not experience these benefits.

It may also help individuals with it gain better control of their movements

Reduced Risk of Alzheimer’s Disease

Coffee can help protect the brain from inflammation and damage.

Several studies have found that coffee drinkers have up to a 65% less chance of develop Alzheimer’s disease.

Reduce Food Cravings

Caffeine, rich in magnesium and potassium, can help regulate the insulin in the body, regulating glucose levels.

This control in blood sugar levels can then reducing your cravings for sugary foods and snacks.

Lower Risk of Diabetes

Studies have seen that coffee drinkers have a significantly lower risk of developing type II diabetes. 

This may be due to its positive impact on blood sugar and insulin.

Lower Risk of Cancer

Coffee may be protective against certain types of cancers in the body, particularly in the liver and colon.

Caffeine can lower your risk of liver cancer by up to 40% and of colorectal cancer up to 15%, the third and fourth leading causes of cancer in the world.

Lose Weight

Caffeine can help your body break down body fat to use for fuel.

Studies have found that individuals that drink coffee before a workout burn more fat than those who didn’t. 

Raise Alertness

Drinking a moderate amount of coffee per day can help raise alertness and increase the speed of your reaction time.

Studies have found that caffeine improves memory, mood, vigilance, energy, and general mental function.

Raise Immune System Health

Coffee contains a variety of antioxidants that work to protect the body against free radicals. 

They can also help boost cell health and strengthen the body.

Raise Your Mood

Caffeine can activate neurotransmitters such as serotonin, dopamine, and noradrenaline, all leading to an elevated mood.

People who drank at least 2 cups of coffee a day were tied to a lower risk of suicide.

Protect Liver

As stated above, the risk of liver cancer decreases exponentially with the consumption of caffeine.

Additionally, research has found that coffee drinkers have high enzyme levels in a healthy range within the liver.


On average, people consuming a western diet get more antioxidants from coffee than from fruit and vegetables consumed.

It contains essential nutrients such as B2, B3, B5, and potassium, and manganese.

Increase Lifespan

With all the protection against various diseases, it stands that drinking coffee can help you live longer.

Some studies have found that coffee drinkers had a reduced risk of death of over 20% in both men and women 18-24 years.

Strengthen DNA

Breakages in DNA strands have lowered with the consumption of caffeine.

This can be a mechanism in which caffeine helps prevent cancers and other illnesses in the body.

Had best first thing in the morning – Photo by Clay Banks

The Potential Risks of Coffee

You can overdose (but it’s difficult to do) – you’d have to drink about 23 liters very quickly.

Can affect sleep schedule – if you have insomnia, it’s best to avoid, or at least drink under 400 milligrams.

Cheap coffee can be toxic – make sure you get your grains from clean, reputable sources to avoid contaminants.

May raise blood pressure – caffeine may raise blood pressure momentarily, though this effect wears off if consumed regularly.

Is Coffee Right for Me?

If you are not pregnant, sensitive to caffeine, or prone to insomnia, you may want to take up a coffee habit.

Too much of any good thing can become bad so drink within the recommended amounts!

Drinking moderate amounts (2-5 cups) can have incredible benefits.

Some individuals already prone to jitters, anxiety, or sleep problems, may want to limit intake or avoid it together.

Remember, coffee itself is a healthy beverage but the added sugar, flavored creams, and syrups are not.

Try to sweeten with a healthy sweetener like stevia, use vanilla extract for flavor, and sprinkle cardamom or cinnamon on for a little kick.

The Takeaway

Coffee can help prevent many serious diseases, increase the capability of your muscles during a workout, give you energy and alertness, and can help you manage your weight.

With good quality coffee, the benefits are immense!

Black coffee is healthy; that grande double chocolate chip frappe from Starbucks is not.

Sweeten your coffee with a healthy natural sweetener like stevia, use vanilla extract instead of artificial flavors, and get that caffeine fix.

Remember, health starts from the inside out.

Fuel yourself with good food, work out well, and take care of your mind to increase your overall wellbeing, bit by bit, one day at a time!

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