Scientists have found that drinking two to three cups of coffee a day may significantly reduce your risk of developing dementia, but drinking more won’t help protect your brain any further.
A tracked 131,821 American nurses and health professionals for up to 43 years, starting when they were in their early 40s. During this time, 11,033 people – around 8% – developed dementia. But those who drank moderate amounts of caffeinated coffee or tea were notably less likely to be among them.
The protective effect was strongest in people aged 75 or younger, who saw their dementia risk drop by 35% if they consumed around 250mg-300mg of caffeine daily – roughly two to three cups of coffee. Crucially, drinking more than this didn’t provide any extra benefit.
Women in the study reported drinking around four and a half cups of coffee or tea per day when they joined, while men drank around two and a half cups. Those who drank more caffeinated coffee tended to be younger, but they also , and – factors that all have been found to increase dementia risk.
Interestingly, people who drank more decaffeinated coffee showed faster memory decline. Researchers believe this is probably because people switched to decaf after developing , , or – all of which are themselves linked to cognitive decline and dementia.
Why caffeine might protect the brain
There are sound why caffeine could help keep our brains healthy. It works by blocking adenosine, a chemical that dampens the activity of brain messengers like and . These brain messengers (or neurotransmitters) can become less active as we age and in conditions such as Alzheimer’s disease, so caffeine’s stimulating effect may help counteract this decline.
Caffeine also appears to work through , including reducing inflammation and helping regulate blood sugar metabolism. People who did not have dementia (yet?) but drank more than two cups of coffee daily throughout their lives had lower levels of the , abundantly found in people’s brains who have Alzheimer’s disease.
Coffee and tea also contain with antioxidant and blood vessel benefits which can all protect the ageing brain.
The American study found that only one to two cups of tea were linked to the best protection against dementia, which may reflect the fact that people in the US overall. Green tea wasn’t examined separately, although suggest it also protects against dementia.
Why does more caffeine stop being helpful? The researchers suggest it may be down to how our bodies break down coffee. Very high doses can also disrupt sleep and increase anxiety, which undermines any brain benefits.
A principle established back in 1908, known as the , shows that when we become too stimulated – whether from anxiety or too much coffee – our mental performance .
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