Coffee Reduces Risk of Death?
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Coffee has always been quite the controversial drink.
Some of you may remember the myth about coffee sapping the calcium out of you.
While the caffeine in coffee can slightly decrease calcium absorption efficiency, if the daily recommended calcium intake of 2-3 servings of milk or alternatives (or 1000mg of calcium) is met, there should be no problem [2, 4].
If you’re still concerned, adding as little as 1-2 tablespoons of milk to your coffee should compensate [7].
You might encounter a four-time-per-day double-shot expresso drinking workaholic or someone who won’t even try tiramisu because they fear osteoporosis, the degenerative bone disease. Personally, I’m not a fan of tiramisu, but I do enjoy a cup or two of Joe: not only for the boost in can-do attitude but also because it may support long-term health.
Joe and Longevity
“Coffee drinking was associated with reduced risk for death from various causes” according to data from 10 European countries [6].
While this sounds like a bold statement, we must keep in mind it is an association and not causation. This means that coffee drinking on its own does not cause a reduced risk for death of various causes; It is one lifestyle habit, of many, that is more prevalent in people who have a decreased risk of death for various causes.
However, when looking at coffee drinkers and their health as a general trend, there seems to be more than just a jitter to the juice.
There is probable evidence for decreased risk of the following chronic conditions in coffee drinkers (about 4 cups/day) [5]:
- Some cancers (breast, colorectal, colon, endometrial, and prostate cancer)
- Cardiovascular disease
- Metabolic-related conditions (type-2 diabetes and metabolic syndrome)
- Neurological conditions (Parkinson’s Disease, Alzheimer’s disease, and depression)
What’s in the dirt?
While coffee is 99% water, about one cup of this ‘dirty water’ has the potassium content of ¼ of a banana [11] and is rich in antioxidants.
In fact, just 2 cups of coffee per day accounted for about 66% of the total antioxidant intake of a weekly Norwegian diet, when fruits and berries only accounted for about 11% [10]. This may not be surprising if you are aware of the statistics behind global fruit and vegetable intake.
Chlorogenic acids are the main antioxidants, which have the bonus of increasing insulin sensitivity and slowing glucose circulation after a meal (great for diabetics), but various other coffee components have demonstrated antioxidant and anti-inflammatory activity [5].
Coffee may even alter your gut microbiota in favor of anti-obese and anti-inflammatory species [5].
And of course, the primary reason coffee is one of the most consumed beverages in the world: Caffeine. Being a very powerful stimulant, caffeine keeps people awake and can improve strength and endurance during exercise, but it may not work the same for everyone [8].
Genetics and Caffeine Metabolism
CYP1A2 is a drug processing gene that accounts for 95% of caffeine processing in your body [1].
Depending on your genetic variant of CYP1A2, your caffeine metabolism can be faster or slower. This might explain why some people can have coffee all day and fall asleep fine, while others can have trouble sleeping if they have a cup after 2 pm.
With the slower CYP1A2 variant, less is more. The caffeine from one coffee might circulate through your body further than it would in someone without the slow variant, increasing the intensity and/or duration of the stimulants’ influence on your fatigue level and athletic performance [12].
That’s great for athletes with the slow variant, as it increases strength and endurance, but there are two sides to this coin.
Individuals with the slower CYP1A2 variant may have an increased risk of stroke [1] or hypertension [9] possibly due to caffeine’s capacity to prevent your stress hormone, cortisol, from dropping [3].
The genetic aspect is relatively new, but it has potential to tailor nutrition advice to an individual level through Nutrigenomix.
To Sum It Up
There seems to be no definitive negative long-term health influence of coffee, but there may be some positives. Coffee intake of about four cups/day has been associated with reduced risk of death from various causes.
Coffee can serve as a great source of antioxidants and anti-inflammatory compounds in the diet, but the caffeine content could increase the risk of cardiovascular conditions depending on an individuals’ genetic variant of caffeine metabolism.
- Lucas Roldos
Lucas Roldos
is currently completing his MSc in Human Nutrition at McGill University, where he received his BSc in Nutrition Science with a sports concentration and a minor in Neuroscience. His research examines motivation for healthy behavior.
Disclaimer: The information provided is meant to spread knowledge and induce interest for educational purposes. It is based on limited research. We try to pull the overall message of the literature, but further research may be necessary. What is done with the information or suggestions is solely the consumer's decision. The information provided is not meant to treat or diagnose any medical condition. References are provided for informational purposes only and do not constitute the endorsement of any website or other sources.
Reference:
[1] Cornelis, MC. et al. Coffee, CYP1A2 genotype, and risk of myocardial infarction. Journal of the American Medical Association. (2006). https://www.ncbi.nlm.nih.gov/pubmed/16522833
[2] Dieticians of Canada. Food Sources of Calcium. (2016) https://www.dietitians.ca/Your-Health/Nutrition-A-Z/Calcium/Food-Sources-of-Calcium.aspx
[3] Gavrieli, A. et al. Caffeinated coffee does not acutely affect energy intake, appetite, or inflammation but prevents serum cortisol concentrations from falling in healthy men. The Journal of Nutrition. (2011). https://www.ncbi.nlm.nih.gov/pubmed/21346100
[4] George SE, et al. A perception on Health Benefits of Coffee. Critical Reviews in Food Science and Nutrition. (2008). https://www.ncbi.nlm.nih.gov/pubmed/28693038
[5] Grosso G. et al. Coffee, Caffeine, and Health Outcomes: An Umbrella Review. Annual Review of Nutrition (2017). https://www.ncbi.nlm.nih.gov/pubmed/28826374
[6] Gunter MJ. Et al. Coffee Drinking and Mortality in 10 European Countries. Annals of Internal Medicine (2017). https://www.ncbi.nlm.nih.gov/pubmed/28693038
[7] Heaney, RP. et al. Effects of caffeine on bone and the calcium economy. Food and Chemical toxicology. (2002). https://www.ncbi.nlm.nih.gov/pubmed/12204390
[8] Naderi A. et al. Timing, Optimal Dose and Intake Duration of Dietary Supplements with Evidence-Based Use in Sports Nutrition. Journal of Exercise Nutrition & Biochemistry. (2016). https://www.ncbi.nlm.nih.gov/pubmed/28150472
[9] Palatini, P. et al. CYP1A2 genotype modifies the association between coffee intake and the risk of hypertension. Journal of Hypertension. (2009). https://www.ncbi.nlm.nih.gov/pubmed/19451835
[10] Svilaas, A. et al. Intakes of antioxidants in coffee, wine, and vegetables are correlated with plasma carotenoids in humans. The Journal of Nutrition (2004). https://www.ncbi.nlm.nih.gov/pubmed/14988447
[11] USDA National Nutrient Database. Basic Report: 09040, Bananas, raw. (2016). https://ndb.nal.usda.gov/ndb/foods/show/2159?fgcd=&manu=&lfacet=&format=&count=&max=50&offset=&sort=default&order=asc&qlookup=banana&ds=Standard+Reference&qt=&qp=&qa=&qn=&q=&ing=
[12] Womack, CJ. et al. The influence of a CYP1A2 polymorphism on the ergogenic effects of caffeine. Journal of the International Society of Sports Nutrition (2012). https://www.ncbi.nlm.nih.gov/pubmed/22420682