Diet

A Cup of Coffee Every Morning: Just a Simple Preference?

Is your morning coffee just a favorite beverage, or could it be doing something more for your brain? According to a fascinating study from Australia’s AIBL (Australian Imaging, Biomarkers and Lifestyle) research group, higher daily coffee intake is associated with slower cognitive decline and less accumulation of amyloid-beta (Aβ) protein—a key pathological marker of Alzheimer’s disease.

This long-term observational study, spanning over 10 years, suggests that coffee may go beyond being a simple stimulant or routine—potentially becoming a brain-friendly lifestyle habit. In this post, we’ll break down the study findings, offer practical tips, and share a real-life story to make the science approachable and applicable.

☕ Coffee and Cognition—What’s the Connection?

The AIBL researchers tracked 227 cognitively healthy older adults for up to 126 months (around 10.5 years). They measured participants’ coffee intake, cognitive function over time, and brain imaging results (PET and MRI scans) to evaluate Aβ accumulation, a key Alzheimer’s risk indicator.

Here’s what they found:

People who drank more coffee:

Showed slower cognitive decline in executive function (problem-solving, planning), attention, and AIBL-PACC (a sensitive early Alzheimer’s cognitive measure).
Had a lower likelihood of progressing to mild cognitive impairment (MCI) or Alzheimer’s disease.
Experienced a significantly slower accumulation of Aβ in the brain.

In particular, individuals who consistently drank two or more cups per day had up to 8% slower cognitive decline and 5% less Aβ buildup than those who drank one cup or less.

🧠 Coffee’s Impact Confirmed by Brain Imaging

One of the study’s biggest strengths is the use of PET scans to directly measure Aβ levels in the brain.

More coffee = slower Aβ accumulation
There were no major differences in initial Aβ levels, but over time, those who drank less coffee had sharper increases in Aβ buildup.
No significant correlation was found between coffee intake and changes in brain volume (e.g., hippocampus, gray or white matter).

In other words, coffee may not prevent neuron loss outright, but could slow the key mechanism of Alzheimer’s—Aβ accumulation.

🧪 What Makes Coffee Brain-Friendly?

Coffee contains hundreds of bioactive compounds. Here are a few standout ingredients and their potential effects:

Compound	Mechanism of Action
Caffeine	Blocks adenosine receptors → promotes alertness, offers neuroprotection, may reduce Aβ production
EHT	Inhibits tau hyperphosphorylation, activates PP2A
Cafestol / Kahweol	Antioxidant, activates Nrf2 pathway
Chlorogenic acid	Anti-inflammatory, helps regulate blood sugar, protects mitochondria

These compounds may reduce inflammation, combat oxidative stress, and support protein clearance, contributing to slower Aβ buildup and less neurotoxicity.

✅ How to Apply This in Daily Life

How can you make the most of these findings in your daily routine?

Aim for two cups of black coffee daily (approx. 480 ml)
Avoid excess sugar or cream—they may worsen blood sugar control and inflammation
Skip late-day coffee—avoid it within 6 hours of bedtime to protect your sleep
Sensitive to caffeine? The effects of decaf still need more study, so use caution

👵 Real-Life Case: “My Mom Relies on Her Coffee”

Ms. Kim, 64, started giving her mother two cups of coffee per day after a diagnosis of mild cognitive impairment. Five years later, her mother’s memory hasn’t worsened, and her cognitive test scores remain stable.

“At first I wasn’t sure if it would work,” Kim says, “but now coffee is her daily boost of energy.”

While coffee alone won’t prevent dementia, it may serve as a simple and accessible tool for cognitive maintenance.

🧩 Conclusion: Coffee as a “Lifestyle Medicine” for Brain Health

The AIBL study provides solid evidence—through brain scans and long-term data—that coffee supports brain health. In a world where Alzheimer’s is still more preventable than treatable, this makes coffee a promising ‘everyday medicine.’

Still, don’t rely on coffee alone. Combine it with healthy habits like exercise, sleep, and a balanced diet for best results.

📚 Reference

Gardener, S. L., Rainey-Smith, S. R., Villemagne, V. L., Fripp, J., Doré, V., Bourgeat, P., … & Martins, R. N. (2021).
Higher coffee consumption is associated with slower cognitive decline and less cerebral Aβ-amyloid accumulation over 126 months: Data from the Australian Imaging, Biomarkers, and Lifestyle Study.
Frontiers in Aging Neuroscience, 13, 744872. https://doi.org/10.3389/fnagi.2021.744872

Health for All