Coffee, Tea, or Brain Health?
Research in this area has been a topic of debate for quite some time. Although we will need more clinical trials to definitively add coffee or tea to our list of MIND diet foods, some studies suggest that these beverages could play a positive role in supporting cognitive function. A recent study published in Nutrition Reviews evaluated 33 studies including almost 400,000 participants aged 45-96 years with follow-up from anywhere from 1.3 to 28 years. This meta-analysis of studies suggests that moderate coffee and tea consumption may significantly decrease the risk of cognitive disorders, including Alzheimer’s disease and other types of dementia. This could offer exciting news for coffee and tea lovers, showing that these common beverages might play a protective role in brain health.
How Does it Work?
Caffeine in coffee and tea can temporarily boost brain function, improving focus and memory in the short term. It works by interacting with receptors in the brain, particularly in areas like the hippocampus, responsible for memory and learning and the pre-frontal cortex, where executive functioning tasks related to planning and decision-making occur.
Coffee’s caffeine, along with other beneficial compounds, can help increase alertness and cognitive performance generally last 3-5 hours after consumption, though this can vary depending on factors like individual tolerance, metabolism, and the amount of caffeine consumed.
Tea, with its caffeine and theanine, may promote cognitive function and relaxation, potentially enhancing focus and reducing stress. Catechins such as EGCG and flavonoids offer antioxidant and anti-inflammatory protection, helping to reduce brain stress and support long-term cognitive health by potentially protecting against the buildup of beta-amyloid proteins, which are linked to Alzheimer's disease. This combination of effects may offer long-term brain protection.
Study Key Takeaways:
Coffee:
Drinking about 2.5 cups was associated with a lower risk for Alzheimer’s disease. This translates to about the size of a 20oz “venti” drink at your local coffee shop (about 400 mg caffeine). The type of coffee does matter to some degree – Regular items such as brewed coffee and espresso generally contain the highest levels of caffeine, and the dark roast varieties tend to be the is richest in antioxidants.Tea:
Drinking about 1 cup per day of tea was associated with an 11% reduction in cognitive deficits. This amount contains about 50mg caffeine. Tea comes in several varieties, including black, green, and herbal. Among these, green tea and black tea are the highest in caffeine and catechins.Brain Health:
This meta-analysis of cohort and case-controlled studied showed that moderate consumption of coffee and tea was associated with lower risk for cognitive disorders. It’s important to remember that in the absence of randomized controlled clinical trials, these associations are not the same as causal relationships; in other words, we do not yet have enough research to say definitely say that drinking coffee or tea will improve cognitive performance or prevent Alzheimer’s disease.
⚠️☕️ Caffeine Precautions
The U.S. Food and Drug Administration recommends no more than 400mg/day for most adults. Pregnant women should limit caffeine to 200 mg/day. Children and teens should limit intake to no more than 100 mg/day. Excessive caffeine can cause side effects like dehydration, GI upset, sleep disturbances, anxiety, and heart palpitations.
Caffeine Counts:
Brewed coffee contains the highest caffeine content, about 95-200mg per 8 ounces
Energy drinks can contain up to 200mg per 8 ounces
Tea generally contains less caffeine than coffee, with black tea and green tea having the most, between 20-70mg per 8 ounces
Sodas have relatively low caffeine content compared to coffee and tea, about 30-55mg per 8 ounces
Decaffeinated coffee and herbal teas contain minimal or no caffeine
Caffeine is classified as a stimulant drug because of its effect on the central nervous system, where it works primarily by blocking the action of adenosine, a neurotransmitter that promotes relaxation and sleepiness. This can lead to increased alertness and reduced fatigue.
Regular use of caffeine can lead to dependence in some individuals. People who consume caffeine regularly may experience withdrawal symptoms such as headaches, fatigue, or irritability if they suddenly stop or reduce their intake.
Caffeine is a powerful stimulant that can disrupt sleep if consumed too late in the day. While it offers benefits for alertness and cognitive performance, it’s important to be mindful of its potential effects on sleep, especially for those with existing sleep difficulties or sensitivity to caffeine. In general, we recommend limiting caffeine after 2pm as the best option and especially avoiding 2 hours before bed.
To learn more about the 'Caffeine Perks and Pitfalls,' tune in to this podcast featuring The Official MIND co-author, Jennifer Ventrelle.
Lifestyle Considerations
We know that no one single food, beverage, or lifestyle activity will be solely responsible for your overall brain health. It’s possible that people who consume coffee or tea in the amounts stated in the above studies may also have healthier lifestyle habits, including lower rates of smoking and alcohol consumption, healthier nutrition habits, higher physical activity levels, and maintain healthier weights.
Ultimately, brain health is a result of a combination of factors, and it's up to you to determine whether coffee or tea could be a beneficial component to your overall healthy lifestyle.
How This Fits into Your MINDful Living Journey
We understand that brain health is influenced by many lifestyle habits, from what you eat to how much you move and sleep. While enjoying a cup of coffee or tea may be a good start, brain health is a holistic journey that includes nutrition, physical activity, social and mental engagement, and quality sleep.
In our 6-week program, we provide practical, evidence-based tips to help you adopt habits that are not only enjoyable but also proven to support cognitive function. Whether it’s drinking your favorite cup of coffee mindfully or incorporating activities that challenge your brain, we’ll guide you every step of the way.
Are you ready to start making brain-healthy changes today?
Join our MINDful Living: 6 Weeks to Better Brain Health Habits program and learn how small, actionable steps can make a big impact on your brain health. Let’s work together to create a healthier future for your mind!
The Program at a Glance:
Recipes, cooking demonstrations, and flexible meal planning tools
Expert-led education from the original MIND diet research team
MIND food tracker with 10 foods to eat and 5 foods to limit
Brain-healthy lifestyle strategies for optimal neuroprotection and maintaining a healthy weight
Exclusive support through an online community of like-minded individuals
Live Zoom Sessions begin
Wednesday Jan 22nd
10-11aPT | 12-1pmCT | 1-2pET
