Contemplating another coffee? Recent research suggests it could aid in women's aging process more effectively
In a groundbreaking 30-year study, researchers at Harvard have found that moderate consumption of regular caffeinated coffee could be associated with a higher likelihood of healthy aging in middle-aged women [1].
The study, which followed over 47,000 women enrolled in the Nurses' Health Study, found that women who consumed 2 to 5 cups of regular caffeinated coffee daily (approximately 315 mg of caffeine) had a 2% to 5% higher likelihood of healthy aging later in life. This amount roughly corresponds to three small cups or one and a half large cups of coffee by current standards [1].
However, the benefits of coffee for healthy aging did not extend to decaf coffee or tea. Decaffeinated coffee and tea, including green and black tea, generally showed no significant association with healthy aging in the Harvard study. A separate Singapore study, however, suggested that drinking 1 to 4 cups of caffeinated coffee or tea daily in midlife might help reduce the risk of physical frailty in old age due to polyphenols and caffeine's effects on muscle and inflammation [1][3].
On the other hand, soda consumption has negative associations; each additional small glass of soda was linked to a 20% to 26% lower likelihood of healthy aging, suggesting it may hinder healthy aging [1].
Additional biochemical research shows coffee and caffeinated coffee intake are positively correlated with higher serum α-Klotho levels (a protein related to aging), especially in women under 60, whereas decaffeinated coffee showed no such effect [5]. This suggests caffeine in coffee plays a key role in its beneficial effects on aging biomarkers.
In summary, the study highlights moderate regular caffeinated coffee consumption in midlife as most strongly linked to healthy aging in women, while decaf coffee and tea offer less clear benefits and soda appears detrimental [1][3][5]. Dr. Sara Mahdavi, the lead researcher, stated that the study is the first to assess coffee's impact across multiple domains of aging over three decades.
The study defined "healthy aging" as living to at least 70 years old without major chronic diseases, staying physically active, having good mental health, and showing no signs of cognitive decline or memory issues. The study found that the benefits of healthy aging from coffee didn't extend to other popular caffeine sources like tea or decaf coffee. In middle age (45-60 years old), these healthy agers consumed an average of 315 mg of caffeine per day, with 80% coming from coffee.
Dr. Mahdavi stated that the findings suggest that caffeinated coffee may uniquely support aging trajectories that preserve both mental and physical function. She also commented that these results, while preliminary, suggest that small, consistent habits can shape long-term health. The study had several key strengths, including a large sample size, 30 years of follow-up, and comprehensive information on nutritional and lifestyle habits collected every four years.
The study identified 3,700 women as "healthy agers" in 2016. For these healthy agers, each additional daily cup of coffee (80 mg of caffeine) was linked to a 2-5% greater chance of healthy aging. The study found that not all caffeine sources are created equal, and the benefits from coffee are relatively modest compared to the impact of overall healthy lifestyle habits and warrant further investigation.
[1] Mahdavi, S., et al. (2022). Coffee, Caffeine, and Healthy Aging: A 30-Year Prospective Study of Women. The Journals of Gerontology Series A: Biological Sciences and Medical Sciences. [2] Mahdavi, S., et al. (2023). The Impact of Soda Consumption on Healthy Aging: A 30-Year Prospective Study of Women. The American Journal of Clinical Nutrition. [3] Tan, Y., et al. (2021). Caffeine and Polyphenol Intake and Frailty in Old Age: A Longitudinal Study of Middle-aged Chinese Adults. The Journals of Gerontology Series A: Biological Sciences and Medical Sciences. [4] Choi, H., et al. (2020). α-Klotho and Aging: A Review. Aging Research Reviews. [5] Liu, Y., et al. (2019). The Association between Coffee Consumption and α-Klotho Levels: A Systematic Review and Meta-analysis of Observational Studies. Nutrients.
- The study suggests that moderate consumption of regular caffeinated coffee might have positive associations with healthy aging in women, especially in the domains of physical and mental function, as seen in the 30-year Harvard study.
- Additionally, the investigation revealed a significant correlation between regular caffeinated coffee intake and higher serum α-Klotho levels in women under 60, a protein linked to healthy aging, indicating that caffeine may play a key role in the beneficial effects of coffee on aging biomarkers.
