Association between coffee consumption, brain size, stroke risk, and dementia development
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A new study, associated with the University of South Australia, suggests that moderate coffee consumption could have beneficial effects on brain health, potentially offering protective effects against depression and slowing brain aging.
The study, which assessed the effects of coffee drinking on the brains of over 17,700 participants, found that moderate intake—up to about 2 to 3 cups per day (equivalent to roughly 200 to 400 mg of caffeine)—is considered beneficial. This range may lower the risk of depression and slow brain aging by several years, according to the findings.
However, exceeding about 400 mg of caffeine per day may increase the risk of anxiety, stress, and poorer mental health outcomes, especially in sensitive individuals. Individual caffeine tolerance varies, so consumption recommendations emphasize tailoring intake to one's sensitivity and lifestyle.
The study also found that higher coffee consumption (more than six cups a day) was associated with an increased risk for brain diseases, dementia, and stroke. It's worth noting that coffee may potentially cause anxiety, coffee jitters, and hypertension.
In contrast, the study also found that coffee provides brain protection, especially with dark roast. Additionally, coffee consumption decreases the risk of heart disease, particularly when filtering coffee is used.
The study also highlighted the positive effect of coffee on the gut microbiome. When the researchers talk about a cup, they mean eight ounces.
Another research initiative from the National Institutes of Health (NIH) found that higher RBC EPA + DHA (a type of omega-3 fatty acid found in fish oil) corresponds with larger total brain and hippocampal volumes. This suggests that higher levels of EPA and DHA from fish oil lead to larger total brain and hippocampal volumes.
In conclusion, for brain health optimization, staying within the moderate consumption range (up to 400 mg caffeine daily, roughly 2-3 cups of coffee) is advised. This balance supports mental wellbeing and cognitive aging without the risks associated with excessive caffeine use.
Coffee, one of the most popular drinks in the world, continues to be a subject of ongoing research. As always, it's essential to consult with a healthcare provider to determine what consumption is best for your individual needs.
