Is Coffee Good or Bad for Me? The Advice Is All Over the Place

A doctor weighs in on the health effects of that daily cup (or three) of joe

Adam Rosenbluth, M.D.,

AARP

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Published May 05, 2025

a person feeling jittery after some coffee

James Yates

Is coffee good for you or bad for you? It seems like every week there’s different advice!

I like the way you asked this question because it’s something we’ve all had to deal with.

Over the years, the benefits or possible downsides of coffee have swung back and forth. Where it stands matters to a lot of people since 72 percent of those age 60 years and older still enjoy their cup of joe. If you’re one, you’ll probably be happy to learn that the overwhelming weight of evidence currently points to coffee’s many health advantages.

Research has suggested that people who regularly drink coffee have a reduced risk of several health conditions, including heart disease and stroke, diabetes, kidney and liver disease, as well as colon cancer. In addition, drinking coffee has been linked to a lower chance of developing Parkinson’s disease. But these findings aren’t sure things. I want to explore what we know about coffee’s pros and cons.

One of the undeniable benefits for older adults trying to lose or maintain their weight is that the caffeine in coffee speeds up our metabolism, which in turn, helps to burn calories and suppress appetite. Some folks choose a mid-morning cup for an energy boost instead of a snack. But there’s a caveat: An 8-ounce cup of black coffee is only around 2.4 calories. I like mine with a splash of nonfat milk and that’s around 23 calories. But some specialty coffees with their heavy creams and sugary additives can be as high as 600 calories. This kind of coffee has few, if any, health perks, especially if you’re watching your weight or cholesterol levels.

Coffee also seems to have a positive effect on our brain’s activity. For example, one brain imaging study found that coffee enhances the connectivity in our memory and decision-making areas. In moderation, it can also have an anti-inflammatory effect on our body’s organs, including the brain, which may lead to a lower risk of conditions such Alzheimer’s and other types of dementia.

The relationship coffee has with headaches is a complicated one because caffeine narrows the brain’s blood vessels. Some people find relief from headaches from drinking coffee, particularly if they suffer from tension headaches. Other people find that it’s a trigger; this is more often the case with migraines. And, as some of us have experienced, we can get a headache if we miss our regular cup.

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Many patients ask me, “Well, Dr. Adam, how much coffee can I drink?” It really depends on the individual. According to the Food and Drug Administration’s guidelines, the average healthy adult can safely drink up to three to four 8-ounce cups, or 400 milligrams of caffeine a day. Keep in mind that some people, especially as we age, are more sensitive to caffeine’s effects.

If you drink too much coffee for your body’s tolerance, you may experience an increase in heart rate, palpitations, higher blood pressure, as well as heightened anxiety. You may also have trouble falling asleep.

To help with sleep, I suggest you skip caffeine after two o’clock in the afternoon. But again, that’s a generalization. I know people who can drink an espresso after dinner and go right to bed. Interestingly, though, a new study of more than 40,000 Americans found that those who drank three cups of coffee a day lived longer than people who didn’t drink coffee, but those who drank coffee throughout the day and into the evening didn’t have that advantage.

More from Dr. Adam

You might also want to watch your coffee intake if you have a sensitive tummy. Caffeine stimulates gastric acid and can irritate the stomach’s lining. Are you a fan of energy drinks? The amount of caffeine varies widely by product.

Some drinks may have as much 300 milligrams or more per serving. If you drink coffee too, you can easily go beyond your tolerance level. Remember that some sodas, black tea and green tea also contain caffeine.

Starting your day with a cup of coffee can be a healthy and energizing choice when you pay attention to how much you’re drinking and the way you enjoy it. Keep your coffee simple by avoiding sugar and drinking it black or with a bit of milk or an unsweetened milk substitute. Like most things in life, we don’t want to deny ourselves pleasure, but it’s not a good idea to overdo it, either.

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