New research from Harvard University indicates that moderate consumption of caffeine, particularly from coffee, may contribute to a longer and healthier life in women. The study, which tracked the caffeine intake of over 47,000 nurses over a 30-year period, found a significant association between caffeinated coffee consumption and healthy aging.
Healthy aging was defined in the study as living past the age of 70, being free from 11 major chronic diseases, and having no significant issues with physical function, mental health, cognition, or memory. The findings revealed that women who consumed caffeinated coffee, within a moderate range, were more likely to meet these criteria for healthy aging.
Sara Mahdavi, a postdoctoral fellow at the Harvard T.H. Chan School of Public Health and the lead author of the study, stated, “The findings suggest that caffeinated coffee — not tea or decaf — may uniquely support aging trajectories that preserve both mental and physical function.”
The study participants, aged between 45 and 60 at the start of the research, typically consumed an average of 315 milligrams of caffeine daily. The analysis showed that each additional cup of coffee beyond 80 milligrams of caffeine per day (roughly equivalent to one standard cup) was linked to a 2% to 5% greater likelihood of healthy aging, up to approximately 2.5 cups per day. Experts generally recommend limiting daily caffeine intake to no more than 400 milligrams, which is around four cups of coffee.
Mahdavi emphasized that “moderate coffee intake may offer some protective benefits when combined with other healthy behaviors such as regular exercise, a healthy diet and avoiding smoking.” She also noted that while the study adds to existing evidence suggesting a link between coffee and healthy aging, the benefits observed were relatively modest compared to the impact of overall healthy lifestyle habits and warrant further investigation.
Interestingly, the study found a negative association between the consumption of cola and healthy aging. Each additional small glass of cola consumed was linked to a 20% to 26% lower likelihood of healthy aging. This is likely due to the high calorie and sugar content in sodas, which can contribute to weight gain, obesity, and an increased risk of high blood pressure, high cholesterol, and heart disease.
The researchers accounted for various factors that can influence healthy aging in their analysis, including weight, smoking habits, alcohol use, physical activity levels, education, and protein intake. Mahdavi highlighted the study’s strengths, including its large sample size, the 30-year follow-up period, and the comprehensive information collected on nutritional and lifestyle habits every four years.
Mahdavi presented this research at NUTRITION 2025, the annual meeting of the American Society for Nutrition. Her team plans to further investigate how specific substances found in coffee might influence biological markers related to aging at the genetic and metabolic levels.
Coffee is known to be rich in antioxidants, which may enhance brain function. It has also been linked to increased alertness, aid in weight management, mood boosting, and a potential reduction in the risk of Type 2 diabetes and heart disease. However, Mahdavi cautioned that excessive caffeine intake can lead to negative effects such as insomnia, heart palpitations, digestive issues, and dependency.
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