13 Health Benefits of Coffee That May Surprise You

Coffee is one of the most widely consumed beverages in the world. And in ages past, people used to assume it was bad for you. Outdated research linked it to certain health problems, like heart disease. But newer research is revealing a different story. Still, it’s estimated that only 16% of consumers in the U.S. are aware of coffee’s science-backed health benefits. So here’s a list of all the ways coffee might actually be quite good for you. 

1. High in antioxidants

Coffee is one of the biggest sources of antioxidants in the U.S. diet — even more than fruits and vegetables. Antioxidants help protect your body from illness and chronic health conditions. They do this by fighting free radicals, which are molecules that can damage your cells. When too many free radicals build up in your body, something called oxidative stress can occur. This can cause many different types of illness and disease.

The roasting process of coffee beans reduces the antioxidant content. But it also creates other compounds that can work as antioxidants, which helps balance out this loss.

2. Lower overall risk of death

Coffee can help you live longer. A lot of research has suggested that drinking coffee can decrease your risk of death. 

One study found that drinking moderate amounts of coffee — between 2 to 4 cups per day — provided the greatest reduction in risk of death. Another showed that drinking coffee was linked to lower mortality rates, but only in people who drank coffee in the morning. 

Different studies report varying statistics. But most find that people who drink coffee daily have a 7% to 15% lower risk of premature death compared to those who don’t drink coffee.

3. Improves overall mood

Caffeine increases dopamine activity in your brain. Dopamine is a chemical (neurotransmitter) that can help improve your overall mood. 

A recent study found that people who drink coffee are less likely to experience depression. But it’s important to note that this association was found only with caffeine intake up to 90 mg, which is about 1 cup of coffee. No association was found when caffeine intake exceeded 90 mg.

Another much larger study found that drinking 2 to 3 cups of caffeinated, unsweetened coffee was linked to a lower risk of both depression and anxiety. While the research on the amount of coffee needed is mixed, overall it seems to have a positive impact on mental health and mood. 

4. Improves energy levels

This one likely comes as no surprise, since many people drink coffee to help them wake up, stay awake, or boost their energy.

The caffeine in coffee is a stimulant. It blocks the effects of hormones — like adenosine and melatonin — that make you feel tired. So drinking caffeinated coffee essentially tells your body, “You’re not tired.” This is why it’s recommended to avoid caffeine before bedtime. 

The stimulant effect of caffeine in coffee may be especially helpful for athletes. It can delay feelings of fatigue and improve endurance. This leads to overall better exercise performance. 

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5. Protects the liver

There’s a lot of research showing that coffee is good for liver health. It does this in a variety of ways, many of which are related to its antioxidant and anti-inflammatory effects. Studies have shown that coffee:

• Improves liver enzymes, which are markers of liver inflammation

• Helps your liver break down sugar and prevent fat buildup 

• Protects against metabolic dysfunction-associated steatotic liver disease (MASLD), formerly known as non-alcoholic fatty liver disease (NAFLD)

• Reduces the risk of fibrosis, which can happen as any type of fatty liver disease progresses

• Reduces the risk of liver cancer and end-stage liver disease, known as cirrhosis

• Lowers your risk of dying from liver disease

According to the current research, these liver benefits are usually seen when you drink more than 2 cups per day. And the benefits seem to apply to both regular and decaf coffee.

6. Supports kidney health

Coffee can also protect your kidney health. Just like with the liver, this is likely related to its antioxidant and anti-inflammatory effects. One study found that drinking coffee can help lower the risk of:

• Chronic kidney disease (CKD)

• End-stage kidney disease (ESKD) 

• Protein leaking into your urine, which means better overall kidney function

• Kidney stones

7. Can help with headaches

Coffee can be both good and bad for headaches.

There’s evidence that drinking coffee can help treat headaches, especially migraines. This benefit is likely related to its caffeine content, which narrows blood vessels in your brain. This can reduce blood flow and relieve pressure, which can improve pain.

But there’s a catch. If your body is used to regular caffeine intake and you suddenly stop, it can lead to a headache caused by withdrawal. This is related to its caffeine content. So, withdrawal headaches can happen with other caffeinated drinks as well. 

8. May protect against Alzheimer’s disease

Several studies over recent years have shown that coffee can lower the risk of Alzheimer’s disease. 

A study from 2021 found that drinking coffee may help slow the buildup of a protein in your brain called Aβ-amyloid. Too much of this protein is what leads to Alzheimer’s disease. Another study from 2024 also reported that drinking three or more cups of coffee per day lowered the risk of Alzheimer’s disease, especially in women with high blood pressure. And most recently, a large study from 2026 found that drinking caffeinated coffee reduced a person’s risk of dementia by 18%. The biggest benefits were seen with 2 to 3 cups of caffeinated coffee per day. This benefit wasn’t seen with decaf coffee.

9. May lower the risk of Parkinson’s disease

There’s plenty of research linking the caffeine in coffee to a reduced risk of Parkinson’s disease. An analysis of 13 studies — totaling over 900,000 people — found that drinking around 3 cups of coffee per day provided the maximum protection from Parkinson’s. 

A more recent study reported that the benefits of coffee for Parkinson’s disease risk are less clear. Researchers still found that caffeine in coffee can help protect your brain. But there was less evidence that it can delay the onset of Parkinson’s. The study suggested that the benefits of coffee for Parkinson’s disease may specifically apply to people with a genetic predisposition for it. Because of this, it didn’t support using caffeine supplements as an overall protection strategy. 

10. Supports heart health

Research suggests that drinking up to 3 cups of coffee a day may lower your risk of heart disease.

Studies conducted over the last 20 years report that moderate coffee consumption is associated with a lower risk of:

• High blood pressure

• Heart failure 

• Irregular heartbeat, known as atrial fibrillation

• Death from heart disease 

Researchers also found lower cholesterol levels with filtered coffee specifically. 

11. Lower risk of Type 2 diabetes

Results from 3 large studies showed that people who drink coffee may be less likely to develop Type 2 diabetes. Researchers reported that people who:

• Increased their coffee intake by more than 1 cup had an 11% decreased risk of Type 2 diabetes

• Decreased their coffee intake by more than 1 cup had a 17% greater chance of developing the disease

Interestingly, similar benefits weren’t found with caffeinated tea. This suggests that it’s coffee — and not caffeine — that makes a difference. Additional research has noted that adding sugar or artificial sweeteners to coffee significantly reduces this benefit. Interestingly, cream didn’t affect the reduction in risk.

12. May reduce gout flares

There’s some controversial evidence about the role of coffee in gout, a form of arthritis. One review of nine studies found that coffee reduced uric acid levels in the blood. Uric acid buildup is what leads to gout symptoms. Another study reported that coffee may reduce your risk of gout, but not because of its effects on uric acid. 

The most recent review of the research found that coffee — but not tea — reduces uric acid levels and your risk of gout. So for now, coffee is considered a helpful addition to the gout diet.

13. Prevent COVID-19

In the post-COVID-19 pandemic era, coffee has also been highlighted as a possible dietary strategy to help prevent COVID. Research has found that the components in coffee — both decaf and regular — can help prevent infection with COVID. This benefit applies to multiple variants of the virus. About 1 to 2 cups of coffee per day seemed to be the most beneficial. 

Is decaf coffee good for you?

The health benefits of coffee aren’t all tied to its caffeine content. This means that even decaf coffee can provide some health benefits. 

While caffeine is the most studied component of coffee, it’s certainly not the only one. Roasted coffee contains a mixture of over 1,000 bioactive compounds. Each of these compounds contributes to its antioxidant, anti-inflammatory, and anticancer effects. Coffee is also a good source of vitamin B3 and magnesium.

That said, some of the listed health benefits of coffee are specific to its caffeine content. Examples include Parkinson’s disease, headaches, and kidney stones.

Other benefits are related to both regular and decaf coffee alike. Examples include Type 2 diabetes, Alzheimer’s disease, and liver disease. 

What are the risks of coffee?

In general, drinking coffee in moderate amounts is safe for most people. But coffee can pose health risks in high amounts. This is related to high caffeine intake.

Symptoms of too much caffeine can include:

• Anxiety

• Irregular heartbeat

• High blood pressure

• Upset stomach

• Trouble sleeping or insomnia

• Headaches

• Nausea or vomiting

• Feeling shaky

For these reasons, people with certain health conditions may need to limit or avoid caffeine. Examples may include those who have anxiety, high blood pressure, or difficulty sleeping.

Some people have asked whether the process of making decaf coffee can pose health risks. There are many different methods to remove the caffeine from coffee beans. Some methods use chemical solvents, carbon dioxide, or even just water. According to the National Coffee Association, all of these methods are safe and don’t interfere with the health benefits of decaf coffee.

It’s also essential to pay attention to the ingredients that are added to your coffee. What starts as a nutrient-dense drink can easily become high in calories, saturated fat, and sugar. Drinking plain black coffee is the safest way to avoid any health risks associated with added ingredients. But many people don’t like the taste of black coffee. Thankfully, there are many ways to spruce up your coffee without compromising its health benefits. 

Here are some tips for making your coffee:

• Skip traditional coffee creamers and use plain milk or half-and-half instead

• Sweeten with small amounts of natural sweeteners like maple syrup or honey instead of cane sugar

• Avoid artificial sweeteners such as aspartame and sucralose 

• If you like flavor, use spices like cinnamon or vanilla extract instead of syrups

How much coffee should you drink each day?

There’s no specific amount of coffee you should drink each day. And if you’re not a coffee drinker, you don’t need to add it to your diet just because it has health benefits. 

For people who do drink coffee, the amount you drink each day should be based on:

• Personal preference

• How you respond to caffeine

• Your reasons for drinking it 

You may notice in the sections above that some health benefits are tied to a specific amount of coffee. So if you’re targeting a specific health goal, take note of how much is suggested. 

It also helps to know that the FDA has set a maximum recommended limit of 400 mg of caffeine per day. This is equal to about 3 to 4 12-oz cups of coffee per day. Consuming more than this may lead to negative side effects. 

People who drink decaf coffee wouldn’t be limited to this amount, as decaf provides very little caffeine. A single cup of decaf coffee typically has about 2 mg to 5 mg of caffeine. This is compared to 95 mg to 165 mg in one cup of regular coffee.

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Written by:

Joanna Foley, RD

Joanna Foley, RD, is a registered dietitian (RD) and the owner of joannafoleynutrition.com, a private nutrition consulting business. She has previously worked as a clinical dietitian and outpatient renal dietitian.

Edited by:

Katie E. Golden, MD

Katie E. Golden, MD, is a board-certified emergency medicine physician and a medical editor at GoodRx.

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