A new study following nearly 50,000 women over 30 years has found that drinking caffeinated coffee in midlife might help women age better.
It’s not just about getting a boost of energy in the morning—regular coffee may support physical strength, mental clarity, and emotional wellbeing as women grow older.
The study was led by Dr. Sara Mahdavi from Harvard University and the University of Toronto.
Her team looked at how much caffeine women consumed in their 40s and 50s and how that might relate to their health as they got older.
They discovered that women who drank more regular coffee—not tea or decaf—were more likely to stay healthy in their 70s and beyond.
To do this research, scientists used data from the well-known Nurses’ Health Study. This long-term study has been collecting health and diet information from tens of thousands of women since 1984.
Every four years, these women filled out detailed questionnaires about their eating habits, including how much coffee, tea, soda, and decaf coffee they drank. The research team also looked at other health factors such as body weight, smoking, alcohol use, education, exercise, and protein intake.
Healthy aging in this study meant more than just living a long time. The researchers had a high standard. A “healthy ager” had to live past 70 and also be free of major chronic diseases such as cancer, diabetes, or heart disease. These women also needed to be physically active, mentally alert, emotionally stable, and have no memory issues or signs of cognitive decline.
By 2016, out of the nearly 50,000 women followed, 3,706 met all the conditions for healthy aging. On average, these women consumed about 315 milligrams of caffeine per day in midlife, mostly from regular coffee. That’s about three small cups or one and a half large cups by today’s standards.
The study showed that for each extra small cup of coffee (about 8 ounces) consumed daily in midlife, women had a 2% to 5% higher chance of being in the healthy aging group.
These benefits appeared to level off after about five small cups a day (which equals roughly 2.5 large cups). Importantly, tea and decaf coffee did not seem to offer the same benefits. In fact, women who drank more cola had a 20% to 26% lower chance of healthy aging.
Why might coffee help? Coffee has many natural compounds besides caffeine. These include antioxidants and anti-inflammatory substances, which may support brain and body health. But not all caffeine is equal. Soda, for example, contains added sugar and other ingredients that may harm health, which could cancel out any benefits from caffeine.
Dr. Mahdavi emphasized that drinking coffee is just one part of a healthy lifestyle. Other habits—like eating a balanced diet, staying active, and not smoking—are much more powerful in shaping long-term health. Still, this study suggests that moderate coffee drinking in midlife could play a small helpful role when paired with other good habits.
It’s important to note that while coffee might be safe and beneficial for many people, it’s not for everyone. Some people have a lower tolerance for caffeine due to their genes, which could lead to problems like anxiety or sleep issues if they drink too much. So while two cups a day is likely safe for most people, more isn’t always better.
Looking ahead, the researchers plan to study the specific natural compounds in coffee that may affect aging, especially in women. They hope this can lead to personalized advice about diet and healthy aging, based on individual biology and genetics.
In summary, this long-term study found a link between moderate coffee intake in midlife and better health in older age among women. While the benefits were modest, they add to growing evidence that regular coffee might help protect mental and physical wellbeing.
However, the key to healthy aging still lies in the bigger picture—staying active, eating well, and avoiding harmful habits. Coffee, it seems, might just be a small but helpful part of that puzzle.
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