Drinking coffee moderately can boost physical and mental performance, support brain health

Craving coffee in the mornings? If you're looking for more reasons to enjoy your daily cup of coffee, there are reasons why you don’t need to stop. Not only does coffee taste great, it also comes with a host of health benefits when consumed in moderation. In fact, a study in Neuroscience & Biobehavioral Reviews found that low to moderate doses of caffeine can boost alertness, attention and focus.

So, whether you're sipping your morning brew to wake up or grabbing a midday cup to keep you going, coffee can do a lot more than just perk you up. Here’s a look at the key benefits of drinking coffee and how much you should ideally consume to maximise these benefits:

• Boosts physical and mental performance: Caffeine is a natural stimulant that blocks adenosine (a neurotransmitter that makes you feel tired) and increases dopamine, enhancing alertness and concentration. Caffeine boosts adrenaline levels, improving physical performance, especially during exercise. Research has found that drinking more than 200 mg of coffee a day increases muscle strength and endurance. It is not surprising that many athletes consume coffee before workouts.

• Rich in antioxidants: Coffee is a major source of antioxidants, which help neutralise free radicals, reduce oxidative stress, and lower the risk of chronic diseases such as heart disease and certain cancers.

• Supports brain health: Regular coffee consumption is linked to a lower risk of diseases like Alzheimer’s and Parkinson’s disease. Caffeine and antioxidants in coffee contribute to brain health and slow the progression of these conditions.

• Enhances mood and reduces depression: Caffeine boosts neurotransmitters like serotonin and dopamine, improving mood and reducing the risk of depression. Studies suggest moderate coffee consumption is associated with a lower risk of depression and suicide.

• May reduce the risk of type 2 diabetes: Drinking coffee, particularly black coffee, is associated with a lower risk of developing type 2 diabetes. Antioxidants and anti-inflammatory properties in coffee help regulate insulin levels and improve metabolic health.

• Liver health: Regular coffee drinking is linked to a reduced risk of liver diseases such as liver cirrhosis and non-alcoholic fatty liver disease, and may protect against liver damage.

• Lowers risk of some cancers: Some studies show coffee drinkers have a lower risk of cancers such as liver cancer and colorectal cancer, possibly due to its antioxidant properties that reduce inflammation and protect cells from damage.

• Ideal amount: Studies suggest that 3-4 cups of coffee per day is optimal for most people to gain the health benefits.

• Maximum intake: It’s generally recommended not to exceed 400 mg of caffeine per day (about 4 cups of coffee), as too much caffeine can lead to jitteriness, anxiety, and disrupted sleep.

• People metabolise caffeine differently, so adjust your intake according to your body’s response. Avoid drinking coffee late in the day as it can disrupt sleep. Also remember that black coffee is the most beneficial and adding excessive sugar, syrups, or cream can reduce its health benefits and contribute to weight gain.

• Drinking coffee in moderation (around 3-4 cups per day) can provide numerous health benefits. However, it’s essential to listen to your body, monitor your caffeine intake, and enjoy coffee without overdoing it to maximise its positive effects.