How healthy is coffee?
Effect, benefits and potential risks
For many people, coffee is just as much a part of their morning routine as brushing their teeth. But how healthy is coffee? In recent years, scientists have taken a closer look at this popular hot drink. The result? In moderate amounts, coffee can definitely have positive effects on health. In addition to the quantity, the timing of consumption and individual tolerance are also important.
Contents
Why coffee does more than just wake you up ›
The health benefits of coffee ›
How much coffee a day is healthy? ›
When coffee can be unhealthy ›
More questions and answers about coffee ›
Conclusion: Coffee is better than its reputation ›
Recipes: (Matcha) Pumpkin Spice Latte ›
Why coffee does more than just wake you up
Coffee doesn’t just contain caffeine. The beans also provide numerous bioactive plant substances, including so-called polyphenols. These can have an antioxidant and anti-inflammatory effect and support metabolism. Generally speaking, coffee is considered one of the most extensively studied beverages in the world.
The main ingredients of coffee:
- Caffeine
- Polyphenols, in particular chlorogenic acids, terpenoids and alkaloids
- Magnesium
- Potassium
- B vitamins in small amounts
The health benefits of coffee
1. Coffee may reduce the risk of certain diseases
Studies suggest that regular coffee consumption may be associated with a lower risk of various chronic diseases. These include type 2 diabetes, cardiovascular disease and certain types of cancer, in particular liver cancer and endometrial cancer.
The exact causes have not yet been fully clarified. Experts now assume that the positive effects are not attributable to caffeine alone, but to the interaction of several hundred bioactive substances found in coffee. Antioxidant and anti-inflammatory properties may play an important role.
2. Coffee promotes concentration, performance and well-being
Caffeine blocks the action of adenosine in the brain, a messenger substance that triggers fatigue. This makes us feel more alert, better able to concentrate and react more quickly.
A cup of coffee can improve performance in the short term, especially during mentally demanding tasks.
Coffee drinkers also often report improved mood and increased motivation. However, too much caffeine can also cause restlessness and nervousness in people who are sensitive to it.
3. Coffee may support healthy ageing
A recent study by researchers at Harvard University indicates that women who regularly consumed coffee in moderation over many years are more likely to age healthily. Participants were more likely to be free from severe chronic diseases and cognitive impairments in old age.
How much coffee a day is healthy?
Most experts consider moderate consumption of around three to five cups of coffee per day or up to 400 milligrams of caffeine to be safe for healthy adults.
On the other hand, too much coffee can cause side effects, such as:
- Nervousness
- Heart palpitations
- Difficulty sleeping
- Restlessness
- Stomach problems
In exceptional cases, high coffee consumption may also promote inflammatory responses in the body, particularly in patients with pre-existing conditions or people who are sensitive to caffeine. If you are sensitive to coffee or caffeine, you should reduce your daily amount accordingly. If you have any pre-existing health conditions, it is best to consult your doctor.
When coffee can be unhealthy
Despite the potentially many positive effects, coffee is not suitable for everyone.
You should exercise caution if you have:
- Sleep problems
- Cardiac arrhythmias
- Significantly high blood pressure
- A sensitive stomach
- Caffeine sensitivity
- Or if you are pregnant or breastfeeding (consume caffeine only in small amounts)
Highly sweetened or high-fat coffee specialities with syrup, sugar or cream can also significantly reduce the health benefits.
New research suggests that the timing of coffee consumption may play a role in terms of health benefits. In a large study published in the European Heart Journal in 2025, people who drank coffee mainly in the morning had a lower risk of cardiovascular disease and lower overall mortality than non-coffee drinkers. This correlation was not evident amongst people who consumed coffee throughout the day.
However, the researchers stress that these are observational studies. A direct cause-and-effect relationship has therefore not been proven.
If you cannot tolerate coffee or don’t like the taste, tea can be a good alternative, especially green tea. It also contains caffeine, but its stimulating effect usually kicks in more slowly and lasts longer. This is why many people find tea to be a gentler way to wake up. Green tea also provides valuable plant substances such as catechins, which have an antioxidant effect. Both coffee and tea can be beneficial to your health.
A common misconception is that coffee dehydrates the body. In fact, coffee contributes to daily fluid intake. When consumed regularly, the body becomes accustomed to the mild diuretic effect of caffeine.
Yes, filter coffee tends to have more beneficial effects on the cardiovascular system than other forms of preparation.
Filter coffee
- Considered to be comparatively “heart-friendly”
- Paper filters remove most of the diterpenes (cafestol, kahweol). Diterpenes are substances found in the oils of the coffee bean and can raise LDL cholesterol (“bad cholesterol”). The two most important diterpenes in coffee are cafestol and kahweol.
- May have a positive effect on cholesterol levels compared to unfiltered coffee
French press, moka, Turkish coffee
- Unfiltered coffee contains more diterpenes
- Can raise LDL cholesterol levels if consumed in large quantities on a regular basis. In moderation, this is usually not critical for healthy people, but it should be taken into account if cholesterol levels are elevated.
Espresso
- Also contains more diterpenes than filter coffee
- Contains more caffeine per millilitre, but usually less than a large cup of filter coffee
- Is often better tolerated because it is consumed in small amounts
This depends on individual tolerance. If you can tolerate “normal” coffee well, you don’t have to switch. Decaffeinated coffee contains hardly any caffeine left (but usually not 0%), but many of the beneficial antioxidants are retained.
Benefits:
- Better for people who are sensitive to caffeine
- Can be drunk in the evening without significantly affecting sleep
- Similar health benefits have been observed for decaffeinated coffee in some studies
When buying decaffeinated coffee, it is best to look for coffee that has been decaffeinated without chemical solvents (e.g. using the CO₂ process or Swiss water process).
Conclusion: Coffee is better than its reputation
Current studies suggest that drinking coffee in moderate quantities can form part of a healthy lifestyle for most people. In addition to its stimulating effect, it provides valuable antioxidants and is associated with a lower risk of various diseases. Consumption in the morning seems to be particularly beneficial.
Anyone who drinks no more than three to five cups of coffee a day, makes sure they get enough sleep and only occasionally indulges in specialities such as Pumpkin Spice Latte and similar drinks can usually enjoy their coffee without a guilty conscience.
Recipes
When the days get shorter again, there’s nothing quite like a warm drink and aromatic spices such as cinnamon, cardamom and vanilla. Whether made with coffee as a basis or matcha green tea powder: we have the perfect recipes to bring a little autumnal warmth and comfort.
Pumpkin Spice Latte
Pumpkin Spice Latte is best seen as an occasional sweet treat and not as an everyday coffee drink. As long as you keep an eye on the quantity and ingredients, there’s no reason not to enjoy it.
Ingredients for 1 serving:
- 80 g pumpkin purée
- 250 ml milk or plant-based drink
- 1 tbsp almond butter
- 1 tsp cinnamon
- 1 tsp vanilla paste
- ½ tsp cardamom
- ½ tsp ground ginger
- 1 espresso
- Optional: 1 tbsp maple syrup or other sweetener
Preparation:
- Cut fresh pumpkin into cubes and cook in a little water until soft. Alternative: cook frozen pumpkin cubes until soft.
- Purée the pumpkin cubes and mix with the spices.
- Heat the milk, add it to the pumpkin mixture and stir well.
- Add the espresso.
- Sweeten to taste, garnish with milk foam and a pinch of cinnamon and serve immediately.
Matcha Pumpkin Spice Latte
If you don’t tolerate coffee or don’t like the taste, the version with matcha offers an exciting alternative.
Thanks to its special processing, Japanese green tea powder contains many valuable ingredients – similar to those found in coffee. Of particular note is the catechin epigallocatechin gallate (EGCG), which is found in significantly higher amounts in matcha than in conventional green tea. It can protect cells by binding free radicals.
However, despite the potential health benefits of matcha, the same also applies to this Pumpkin Spice variant: As long as you keep an eye on the quantity and ingredients, there’s no reason not to enjoy it.
Ingredients for 1 serving:
- 200 ml milk or plant-based drink
- ½-1 tsp matcha powder without additives
- 1 tbsp pumpkin purée (optional, but recommended)
- 1 tsp Pumpkin Pie Spice (cinnamon, nutmeg, ginger, cloves)
- 1 tsp ground ginger
- Optional: maple syrup or other sweetener to taste, cinnamon for decoration
Preparation:
- Pour the Pumpkin Pie Spice into a glass. Add the pumpkin purée if required.
- Heat 100 ml milk and dissolve the matcha powder in it.
- Heat the remaining milk with the ground ginger and froth.
- Add the matcha to the pumpkin and spice mixture and stir gently. Sweeten to taste.
- Top with the milk foam, sprinkle with cinnamon and serve immediately.