Public health officials frequently tell us DON’T! Don’t smoke, don’t drink alcohol, don’t eat processed foods. It’s relatively rare for researchers to say DO this thing that you really like. Well, we’ve got good news for coffee and tea drinkers, especially if you like a little jolt in the morning. Caffeine from coffee and tea appears to have cardiometabolic benefits…if you get enough!
How Much Caffeine from Coffee and Tea Is Enough?
The research was published in the Journal of Clinical Endocrinology and Metabolism (Sept. 17, 2024).
The authors describe their results:
“In this prospective, population-based cohort, we found that coffee and caffeine intake at all levels were inversely associated with the risk of new-onset CM [Cardiometabolic multimorbidity] in participants without cardiometabolic diseases, and the lowest risk was concentrated on moderate coffee and caffeine intake. Moderate coffee or caffeine intake was inversely associated with almost all developmental stages of CM.”
What Is “Cardiometabolic Multimorbidity?”
Here is how the authors of this study on caffeine from coffee and tea describe “CM.”
“Cardiometabolic diseases, mainly including type 2 diabetes (T2D), coronary heart disease (CHD), and stroke, have posed huge burdens on both individuals and healthcare systems worldwide. Up to 2019, more than 600 million people had suffered from cardiometabolic diseases globally. As the population ages, the coexistence of at least 2 cardiometabolic diseases, termed cardiometabolic multimorbidity (CM), is becoming an increasing public health concern.”
Did you understand that?
In plain English, we are talking about three very nasty health problems:
- Coronary heart disease is also known as coronary artery disease (CAD). Another way to describe it is “clogged heart arteries” or atherosclerosis. As arteries in the heart narrow, blood flow is restricted. Chest pain (angina pectoris), shortness of breath and fatigue are common symptoms. If a blood clot lodges in a clogged coronary artery, we have a heart attack! Each year there are over 800,000 heart attacks in the US.
- Next, there’s stroke. An ischemic stroke is when a blood clot lodges in an artery in the brain. When blood flow is restricted in the brain it rapidly leads to tissue destruction. There are roughly 800,000 strokes each year in the US. The vast majority are ischemic strokes.
- Type 2 diabetes or metabolic disease affects over 30 million Americans. It increases the risk for heart disease, dementia, kidney and nerve damage, stroke and vision loss.
The authors of the research article about the benefits of caffeine from coffee and tea report that over 600 million people around the world suffer from cardiometabolic disease. That means an awful lot of folks are dying from CM (cardiometabolic multimorbidity).
Can Caffeine from Coffee and Tea Be Beneficial?
The investigators behind this research reviewed data from the UK Biobank. This is a brilliant research protocol involving over half a million volunteers. They were recruited between 2006 and 2010. These selfless individuals answered a lot of questions. They gave the researchers all sorts of biological samples and were followed for many years.
In this particular study, nearly 200,000 participants were followed for a median of almost 12 years. None had heart disease or diabetes at the beginning of the study. Moderate caffeine intake reduced the risk of at least two cardiometabolic outcomes such as coronary artery disease and or stroke or type 2 diabetes.
How Much Caffeine Did It Take?
The investigators defined “moderate” coffee or caffeine intake as 3 drinks of coffee or 200-300 mg of caffeine daily. It was these individuals who had the lowest risk of developing cardiometabolic multimorbidity (CM).
There was what we call a U-shaped curve linked to caffeine intake. That means people who consume no caffeine from coffee or tea have a higher risk of CM. People who consume 6 to 10 cups of coffee or tea have a greater risk of CM. The sweet spot seems to be around 3 to 5 cups of a caffeine-containing beverage.
Of course, some people are very sensitive to caffeine. They may be what are called “slow metabolizers.” These individuals are slow to eliminate caffeine from their bodies. That means a little coffee goes a long way. If they drink a cup of coffee in the middle of the day, it may linger into the evening and they have may a hard time falling asleep.
If you cannot handle caffeine because it makes you anxious or jittery, don’t worry. There are lots of other healthy beverages that don’t contain caffeine. Herbal teas without caffeine can also be healthful.
The Bottom Line on Caffeine from Coffee or Tea:
We are tired of the naysayers describing coffee as a guilty pleasure. We think of both coffee and tea as health drinks. These beverages have antioxidant ingredients. They are rich in flavonoids and polyphenols. That means they have anti-inflammatory activity. Caffeine from coffee and tea improves insulin sensitivity. That means a lower risk of type 2 diabetes.
If you would like to read more about caffeine from coffee or tea, here are some articles you may find of interest:
What Are the Health Benefits of Coffee and Chocolate?
Why Does Coffee Make You Poop With Regularity?
Is Drinking Coffee Good or Bad for You?
Caffeine Consumption Cuts Risk of Type 2 Diabetes
Study Shows No Need to Shun Coffee to Keep Heart Rhythm Regular
Men Who Drink Coffee Reduce Risk of Prostate Cancer Recurrence
Of course, when in doubt about caffeine from coffee or tea, please consult a physician or other health care provider.
Share Your Experience:
Please share your own experience with caffeine from coffee or tea in the comment section below.
Are you a slow metabolizer? In other words, does caffeine cause you more problems than benefits? We would like to hear your story.
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