Could this common beverage help you age better?

Women who drink several cups of caffeinated coffee daily during middle age are more likely to reach their 70s without major chronic diseases or cognitive decline, according to new research from Harvard University at a major nutrition conference.

The 30-year study of nearly 50,000 female nurses found that those who consumed an average of 315 milligrams of caffeine per day — roughly three small cups of coffee — had significantly better odds of "healthy aging" compared to women who drank little or no coffee.

"Women who consumed moderate amounts of caffeinated coffee in midlife were more likely to age in good health," said Dr. Sara Mahdavi, the study's lead author and a postdoctoral fellow at Harvard T.H. Chan School of Public Health. "That's not to say coffee is a cure-all, but for those who already drink and tolerate it well, it appears to be a positive part of a healthy lifestyle." 

The research, presented at the American Society for Nutrition's annual meeting in Orlando, tracked participants from the landmark Nurses' Health Study beginning in 1984 when they were between ages 45 and 60.

By 2016, about 3,700 women met the researchers' strict criteria for healthy aging: living to at least 70 without developing any of 11 major chronic diseases including heart disease, stroke, Type 2 diabetes or cancer, while maintaining good physical function, mental health and cognitive abilities.

Each additional daily cup of coffee was associated with a 2-5% higher likelihood of healthy aging, up to five cups per day. More than 80% of the beneficial caffeine intake came from regular coffee consumption.

The benefits appeared specific to caffeinated coffee. Decaffeinated coffee and tea showed no significant association with healthy aging, while cola consumption was linked to a 20-26% lower chance of aging well.

"Coffee is uniquely rich in bioactive compounds," Mahdavi explained, noting that the beverage contains chlorogenic acids and micronutrients that may reduce inflammation and support glucose metabolism — factors critical to healthy aging.

The findings align with previous research linking moderate coffee consumption to reduced risk of cardiovascular disease and diabetes. A major 2014 analysis of 21 studies found that drinking four cups of coffee daily was associated with 16% lower all-cause mortality risk.

The Food and Drug Administration recommends limiting caffeine intake to 400 milligrams daily for most adults — equivalent to about four to five cups of coffee. Pregnant women should consume no more than 200 milligrams daily, according to health guidelines.

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