A comprehensive observational study by Tufts University’s Friedman School of Nutrition Science and Policy, analyzing nearly 20 years of data from 46,000 U.S. adults, found that drinking one to three cups of caffeinated coffee per day is associated with a significantly lower risk of death and cardiovascular-related mortality provided the coffee is consumed without excessive sugar or saturated fat. Researchers discovered that coffee with minimal additives yielded approximately 14% lower all-cause mortality compared to non-coffee drinkers, while coffee loaded with cream and sugar did not convey the same benefit.

The study drew from nine cycles of NHANES surveys (1999–2018) linked to National Death Index records, categorizing coffee based on caffeine content and amounts of sugar and saturated fat. Low-sugar coffee (under 2.5 g per cup) and low-fat intake (under 1 g) were key to retaining benefits. Individuals who consumed 1 cup per day saw a 16% reduction in mortality risk, rising to 17% with two to three cups. Drinking more than three cups did not increase benefits and appeared to plateau, especially concerning heart-related deaths

The health implications are attributed to coffee’s bioactive compounds insulin-sensitizing agents, antioxidants, and anti-inflammatory constituents that may combat disease. However, adding sugar and cream appears to offset these gains. Researchers caution against high-calorie additives that may turn coffee into a less healthy choice.

Complementary studies reaffirm these findings. One reported a 14% lower mortality risk with moderate black coffee consumption among American adults. Another 30-year Harvard linked study tracking nearly 50,000 women (Nurses’ Health Study) associated 315 mg of caffeine daily around three small cups with a 2–5% higher chance of “healthy aging” (living past 70 free of chronic disease, cognitive impairment, and functional decline). This benefit was specific to caffeinated coffee and not seen with tea, decaf coffee, or soda.

Further reviews suggest that moderate coffee drinking may extend healthy lifespan by about 1.8 to 2 years and lower mortality risk by approximately 17% benefits observed equally in men and women. Additional research has linked morning coffee consumption with a 31% reduction in cardiovascular disease risk and a 16% drop in all-cause mortality compared to non-coffee drinkers.

In summary, drinking one to three cups of black or minimally sweetened coffee per day is consistently linked with greater longevity and healthier aging, but overindulgence or excessive additives can undermine these benefits. The evidence supports viewing moderate black coffee as part of a balanced, healthy lifestyle.

Reference:

1. Zhou, Bingjie, Mengyuan Ruan, Yongyi Pan, Lu Wang, and Fang Fang Zhang. “Coffee Consumption and Mortality among United States Adults: A Prospective Cohort Study.” The Journal of Nutrition, published online May 12, 2025. https://doi.org/10.1016/j.tjnut.2025.05.004.

(Input from the various sources)

(Rehash/Sakshi Thakar/MSM)