Can coffee really improve your health?

A hot cup of coffee every morning - the perfect start to the day for many. But is coffee just a stimulant or is it perhaps even a health booster? Scientific studies are constantly coming up with exciting findings. A recent study suggests that three cups of coffee a day could significantly reduce the risk of serious illness. But how reliable are these results really? And what mechanisms are behind them?

Coffee as a health booster? What the science says

According to a new study, people who consume around 200 to 300 milligrams of caffeine a day - equivalent to around three cups of coffee - could reduce their risk of diabetes, heart disease or strokes by up to 48%. That sounds almost too good to be true.

In fact, coffee is rich in polyphenols and chlorogenic acid - both antioxidants with anti-inflammatory properties. These substances can help neutralize free radicals, regulate blood sugar levels and even lower blood pressure. This explains why coffee is repeatedly associated with positive health effects.

Is coffee the real reason for the positive effects?

As impressive as the results are: Most studies on coffee are purely observational. This means that they can show correlations, but cannot prove a direct cause-and-effect. So the question remains: is it really the coffee that makes you healthy, or do coffee drinkers simply have a healthier lifestyle?

In fact, data shows that coffee drinkers walk an average of around 1,000 more steps a day than people who don't drink coffee. They often eat more vegetables, consume less highly processed foods and tend to have a healthier weight. In the current study, many of these factors were taken into account - including exercise, BMI and blood pressure - but some influence remains.

Coffee and its effects on the body

Nevertheless, there is evidence that coffee could be more than just a companion to a healthy lifestyle. The researchers analyzed 168 different metabolites - i.e. metabolic products in the blood that are associated with better or worse health. The result: almost half of these markers were more favorable in coffee drinkers.

Particularly interesting: people who regularly drink coffee or other caffeinated drinks such as tea had significantly lower levels of VLDL cholesterol - the type of cholesterol that is most strongly associated with cardiovascular disease. The researchers also found lower levels of saturated fatty acids and higher levels of histidine - also indicators of a healthier cardiovascular system.

Conclusion: A building block for a healthy life - but no miracle cure

Despite all this promising evidence, one thing remains clear: coffee alone does not make anyone healthy. Exercise, a balanced diet, restful sleep, stress management and social contacts are still the cornerstones of a healthy life.

But coffee could be a valuable supplement that has a positive effect on the body in many ways. And those who enjoy their daily cup of coffee may now be able to enjoy it just that little bit more.

Sources:

• Grosso, G. et al. (2017). Coffee consumption and risk of cardiovascular disease, cancer, and all-cause mortality: A dose-response meta-analysis of prospective cohort studies. American Journal of Clinical Nutrition.

• van Dam, R. M. et al. (2020). Coffee, Caffeine, and Health. New England Journal of Medicine.

• Ding, M. et al (2015). Long-term coffee consumption and risk of cardiovascular disease: A systematic review and a dose-response meta-analysis of prospective cohort studies. Circulation.