Drink Coffee, Live Longer? The Surprising Benefits of Morning Coffee

Highlights 

• Morning coffee consumption, particularly 1 to 3 cups daily, was associated with a 16% reduction in all-cause mortality and a 31% reduction in cardiovascular mortality, independent of other dietary factors.
• Studies suggest coffee’s bioactive compounds, including caffeine and chlorogenic acids, may reduce oxidative stress, support metabolic health, and extend average lifespan by up to 1.8 years.

According to current statistics, nearly one billion people drink coffee every day, collectively consuming over 400 billion cups annually. Beyond being a daily ritual for many, coffee has long been a subject of health research, with scientists exploring its potential benefits and risks. Now, according to a new study published in the European Heart Journal, scientists found that drinking coffee in the morning may significantly lower the risk of all-cause mortality and cardiovascular disease-related deaths.  

Study Design

To ensure a diverse and representative sample of the U.S. population, the study analyzed 40,725 adults from the National Health and Nutrition Examination Survey (NHANES) over 19 years (1999–2018). Then, to validate the drinking patterns observed in this cohort, the study evaluated 1,463 individuals in the Women’s and Men’s Lifestyle Validation Study.  

Coffee consumption was classified into two patterns: the morning-type, where coffee was primarily consumed in the early part of the day (4:00 a.m. to 11:59 a.m.), and the all-day-type, where coffee was consumed throughout the day.

Participants’ mortality outcomes were tracked using the National Death Index, with cause-specific mortality data categorized into cardiovascular-related and cancer-related deaths. The median follow-up period was 9.8 years, allowing for long-term observations of health impacts.

Morning Coffee Consumption Reduces Mortality Risk

Hazard ratios (HRs) were calculated using Cox proportional hazards models, a statistical tool commonly used in survival analysis. This approach estimated the risk of death for coffee drinkers compared to non-coffee drinkers, adjusting for potential confounders like age, sex, BMI, smoking status, education level, income, physical activity, and overall diet quality. The models also accounted for caffeinated versus decaffeinated coffee intake to separate caffeine’s effects from other bioactive compounds in coffee.

The study revealed that morning coffee consumption was associated with a 16% reduction in all-cause mortality and a 31% reduction in cardiovascular-related mortality compared to non-coffee drinkers. Accordingly, moderate coffee consumption, defined as drinking between one to three cups per day, was particularly linked to these reductions, showing the strongest protective effects. Interestingly, the all-day coffee drinking pattern did not demonstrate significant reductions in mortality risks, suggesting that coffee’s protective effects may be dependent on the timing of consumption.

One theory the study’s investigators noted suggests that the reduced mortality benefits associated with morning coffee consumption may be linked to circadian rhythm regulation. They point to a study demonstrating that drinking coffee in the afternoon or evening can lower nighttime melatonin production by 30%, a hormone critical for regulating the body’s internal clock. 

Notably, evidence suggests that suppressed melatonin levels are associated with circadian rhythm disruption, increased oxidative stress, elevated blood pressure, and a higher risk for cancer and cardiovascular disease. Thus, as these factors are known contributors to accelerated aging and the progression of chronic diseases, the reduction in melatonin from late-day coffee consumption may help explain why morning coffee intake was more strongly linked to lower mortality in the study.

What We Know About Coffee and Longevity

Emerging research continues to elucidate coffee’s potential role in promoting longevity. Notably, one comprehensive review found that regular coffee consumption was linked to an average increase of 1.8 years in lifespan, suggesting coffee may offer more than just a temporary energy boost. 

Studies also show that coffee is packed with several beneficial bioactive compounds, with chlorogenic acids having an extremely high concentration. Chlorogenic acid belongs to a group of molecules called polyphenols, potent antioxidants that effectively eliminate free radicals and quench oxidative stress. Moreover, research suggests that chlorogenic acids help reduce the risk of multiple metabolic diseases like diabetes, liver disease, and obesity. 

Besides chlorogenic acids, caffeine is the other principal ingredient in coffee that researchers believe helps confer its health benefits. Some research shows that it can lower the risk of neurodegeneration in humans, enhance learning and reaction time, and protect against harmful brain disorders like Alzheimer’s and Parkinson’s. 

There is still much to learn about coffee’s health and longevity benefits, but what we do know is exciting. That being said, it is important to note that individual responses to coffee can vary significantly based on genetic factors, caffeine metabolism rates, and pre-existing health conditions. 

Thus, more research is needed to fully elucidate the mechanisms and confirm whether coffee consumption universally supports longevity. As coffee remains one of the most widely consumed beverages worldwide, understanding its long-term effects could have meaningful implications for public health.