Can Coffee or Tea Help Protect Your Brain? What New Research Says About Caffeine and Dementia

For many of us, coffee or tea is part of a daily routine. But beyond the energy boost, could these beverages also support long-term brain health?

A new study recently published in JAMA adds to a growing body of evidence suggesting that moderate consumption of caffeinated coffee or tea may be associated with a lower risk of dementia and slower cognitive decline.

Here’s what that means — and what it doesn’t.

What Did the Study Find?

The research followed adults over time and evaluated patterns of caffeine consumption alongside measures of cognitive performance and dementia risk.

Key findings included:

• Moderate intake of caffeinated coffee or tea was associated with lower dementia risk

• Participants who consumed moderate amounts showed slower rates of cognitive decline

• Regular moderate intake appeared linked to better preservation of memory and executive function over time
  

Importantly, the benefits were seen with moderate consumption, not excessive intake.

What Counts as “Moderate”?

In most research, moderate caffeine intake typically means:

• About 1–3 cups of coffee per day

• Or the equivalent caffeine amount in tea
  

This usually falls in the range of 100–300 mg of caffeine daily, though individual tolerance varies.

More is not necessarily better — and high caffeine intake can cause sleep disruption, anxiety, heart palpitations, and elevated blood pressure in some individuals.

Why Might Caffeine Help the Brain?

Researchers believe several mechanisms may be involved:

1. Neuroprotective Effects

Caffeine blocks adenosine receptors in the brain, which may reduce inflammation and support neuronal activity.

2. Antioxidants

Both coffee and tea contain polyphenols and antioxidants that may protect brain cells from oxidative stress.

3. Improved Vascular Health

Better blood flow and reduced vascular inflammation may support long-term cognitive function.

4. Reduced Amyloid Accumulation (Possible Mechanism)

Some research suggests caffeine may influence pathways involved in amyloid plaque formation, which is associated with Alzheimer’s disease.

While these mechanisms are promising, research is ongoing.

Important: Association Is Not Causation

This study — like many in nutrition research — shows an association, not proof that caffeine prevents dementia.

People who drink moderate coffee or tea may also:

• Engage in healthier lifestyle behaviors

• Be more socially active

• Exercise more

• Have better cardiovascular health
  

All of these factors independently reduce dementia risk.

So caffeine may be part of the picture, but it is unlikely to be a standalone protective solution.

Should You Start Drinking Coffee for Brain Health?

If you already tolerate coffee or tea well, moderate intake is generally considered safe for most adults and may have additional health benefits, including:

• Reduced cardiovascular risk

• Lower risk of type 2 diabetes

• Improved alertness and mood
  

However, caffeine may not be appropriate for everyone, particularly those with:

• Uncontrolled hypertension

• Significant anxiety disorders

• Insomnia

• Certain heart rhythm conditions
  

If caffeine disrupts your sleep, the cognitive benefit may actually be lost — since sleep quality is critical for brain health.

What Matters More Than Coffee Alone

While moderate caffeine intake may support cognitive health, the strongest protective factors against dementia remain:

• Regular physical activity

• Blood pressure control

• Diabetes management

• Adequate sleep

• Social engagement

• Mediterranean-style diet

• Avoiding smoking
  

Brain health is cumulative and long-term.

The Bottom Line

Emerging research suggests that moderate consumption of caffeinated coffee or tea may be associated with lower dementia risk and slower cognitive decline. While this is encouraging, caffeine should be viewed as one small piece of a larger brain-health strategy.

At Woodside Internal Medicine, we take a comprehensive approach to cognitive health — focusing on prevention, vascular risk management, sleep optimization, and lifestyle medicine. If you have concerns about memory, brain health, or long-term cognitive risk, we’re here to help guide you with evidence-based recommendations tailored to you. Woodside Internal Medicine serves patients in Carmel, Zionsville, Westfield, Fishers, and the northern Indianapolis area, providing personalized primary care with a strong focus on preventive medicine and long-term cognitive health. Whether you’re concerned about memory changes or simply want to take proactive steps to protect your brain, our team is here to help guide you with thoughtful, evidence-based care.

Contact Woodside Internal Medicine today to schedule a visit or discuss your cognitive health goals.

Disclaimer: This article is for educational purposes only and is not intended to replace medical advice. Caffeine intake and cognitive health vary by individual. Please consult your healthcare provider for personalized recommendations.