Ever wonder why experts say you should drink more coffee? Turns out, your daily brew might be the secret weapon to better health, energy, and a longer life.

Daily moderate coffee fights cancer and lengthens life.

Key points

• Dietary factors are recognized for their ability to modulate the incidence of cancer.
• Coffee is one of the most widely consumed beverages in the Western world.
• The protective effects of coffee are due to its ability to reduce chronic inflammation and oxidative stress.
• Coffee has protective effects on several, but not all, cancers.
  

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Why You Need To Drink More Coffee

Cancer is one of the leading causes of morbidity and mortality worldwide. It’s the second most common global cause of death after ischemic heart disease. The epidemiology of cancer is complex, influenced by risk factors that range from genetic predispositions to many modifiable lifestyle factors.

Dietary factors are recognized for their ability to modulate the incidence of cancer. We’re all well aware of the value of consuming fruits, vegetables, whole grains, and lean protein. Specific nutrients can confer protective effects.

Coffee is one of the most widely consumed beverages in the Western world. More than 10 million tons of coffee are produced each year. In the US, this translates to the consumption of approximately 400 million cups per day or over 146 billion cups annually. The ubiquity of coffee consumption has sparked extensive research into its health implications, particularly its potential impact on chronic age-related neurological diseases.

A recent state-of-the-art analysis synthesized existing evidence from observational, interventional, and genetic studies on the impact of coffee consumption and confirmed the potential of moderate coffee consumption to extend health span and promote longevity.

The current evidence suggests that coffee consumption reduces the risk of many, but not all, cancers. Past conclusions about the benefits and risks of coffee consumption on cancer risk and cardiovascular disease incidence were frequently inaccurate due to discrepancies caused by factors such as smoking status and body mass index.

Coffee is a complex beverage.

A typical cup of java is composed of more than 100 biological and chemical components. The composition of bioactive chemicals varies significantly depending on the bean variety (Arabica and Robusta), condition (instant versus ground coffee), roasting degree, preparation method (espresso, Americana, latte, mocha), caffeine content (caffeinated and decaffeinated), and brewing method (boiled, unfiltered, and filtered).

The compounds present have a range of significant bioactive properties, including diterpenes, magnesium, trigonelline, quinides, lignans, alkaloids, and phenolic compounds. The diterpenes cafestol and kahweol have anti-inflammatory and potential anti-cancer properties.

They can also raise cholesterol levels in vulnerable individuals. Magnesium contributes to muscle and nerve function, blood sugar control, and bone health. Trigonelline has anti-diabetic effects and neuroprotective properties.

Quinides are formed during the roasting process and improve glucose metabolism and insulin sensitivity. Lignans have antioxidant properties and may reduce the risk of cardiovascular disease and cancer.

Chlorogenic acids are powerful antioxidants that can reduce inflammation and oxidative stress. Caffeine has stimulant effects that can improve mental alertness and cognitive performance. Research in my laboratory, as well as others, has demonstrated that coffee can reduce the risk of both Parkinson’s and Alzheimer’s disease.

How does coffee protect us?

The protective effects of coffee are due to its ability to reduce chronic inflammation and oxidative stress. Unfortunately, oxidative stress and the inflammation that results from it are unavoidable. If you are alive and eating and breathing oxygen, then you are generating oxidative stress.

Coffee, particularly antioxidants, reduces oxidative stress. Coffee’s benefits go beyond having antioxidants. Caffeine alters the chemistry of many of the cell types that are relevant to cancer formation, including epithelial cells, fibroblasts, and cancer stem cells.

Caffeine modulates the behavior of genes that control apoptosis, cell cycle regulation, and DNA repair. Caffeine upregulates the expression of tumor suppressor genes and downregulates genes associated with cancer cell lines. Caffeine can induce a cell to stop dividing and inhibit cancer cell proliferation.

Protective effects on several, but not all, cancers.

Caffeine may reduce the risk of skin cancer by enhancing DNA repair and reducing UVB-induced skin damage. It can also override the DNA damage-induced cell cycle arrest, potentially reducing the risk of skin cancer. Further, these actions may also protect against the formation of metastases.

Chlorogenic acids modulate glucose and lipid metabolism. Coffee consumption may reduce the risk of cancers linked to the metabolic syndrome, such as liver and colorectal cancers. Men who drank coffee showed a lower incidence of digestive system cancers and prostate cancer.

Recent studies have demonstrated no evidence of an association between heavy coffee consumption and esophageal cancer or pancreatic cancer. Cafestol and kahweol are present in unfiltered coffee and have both anti-inflammatory and anti-carcinogenic properties.

These two coffee diterpenes can also work synergistically with several anti-cancer drugs. However, they also raise cholesterol levels, so some individuals should avoid consuming too much coffee.

Coffee or caffeine can alter circulating levels of sex hormone binding globulin, estrogen, C-peptide, and adiponectin. Coffee can lower blood levels of estrogen, which may be relevant for hormone-related cancers, such as breast and endometrial cancers.

Coffee is not effective for all cancers, and earlier studies suggested that it might increase the risk of lung cancer. However, this apparent link disappeared when later studies considered smoking habits and obesity.

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The type of coffee preparation, such as unfiltered coffee, which contains higher levels of carcinogenic diterpenes, might shift the balance for some cancers. Coffee consumption did not alter the incidence of CNS tumors, thyroid cancer.

References
For more information: How coffee affects the brain.

Setor K. Kunutsor SK, et al., (2025) Coffee consumption, cancer, and healthy aging: epidemiological evidence and underlying mechanisms. GeroScience, 47:1517–1555 , https://doi.org/10.1007/s11357-024-01332-8

Al-Ansari MM, Aboussekhra A (2014) Caffeine mediates sustained inactivation of breast cancer-associated myofibroblasts via up-regulation of tumor suppressor genes. PLoS ONE. 4;9:e90907. https://doi.org/10.1371 journal.pone.0090907.

Oyelere AM, et al., (2024) Coffee consumption is associated with a reduced risk of colorectal cancer recurrence and all-cause mortality. Int J Cancer. 154:2054–63. https://doi.org/10.1002/ijc. 34879.

Huang C, et al., (2024) Association between coffee and tea consumption and ovarian cancer incidence: a prospective analysis in the PLCO dataset. Int J Cancer. 2024. https://doi.org/10. 1002/ijc.34982.

Written by Gary Wenk Ph.D.
Originally appeared on Psychology Today