Coffee Is Anti-Aging, Linked to Prevention of Dementia and Sarcopenia: Study

As we age, muscle mass gradually declines, and with it, sometimes cognitive function. But recent research suggests drinking coffee may help.

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Enjoying a cup of joe can offer more than just a pick-me-up: It has been shown to have numerous health benefits, especially for older people. Research has found that the natural molecule in coffee, trigonelline, can help improve sarcopenia (age-related muscle loss) and maintain muscle function during aging.

Muscle mass and function gradually decline as we age, potentially leading to sarcopenia. This can hinder mobility and even result in dependence and disability. The hallmarks of sarcopenia include a decline in nicotinamide adenine dinucleotide (NAD+) levels and mitochondrial dysfunction.

Recent Research

A study published in Nature Metabolism in March found that trigonelline is a precursor to NAD+. Increasing the therapeutic dose of trigonelline can raise the levels of NAD+ in the cells of sarcopenia patients. Supplementing trigonelline also enhanced mitochondrial activity, NAD+ levels, and muscle function in aged mice. Furthermore, long-term supplementation of trigonelline significantly increased grip strength in the forelimbs of aged mice.

However, the study also pointed out that sarcopenia is a multifactorial disease, and trigonelline cannot reverse all its causes. It must be combined with other nutrients that help maintain muscle, such as protein, vitamin D, or omega-3 fatty acids.

Nutrition and physical activity are important for older people to maintain healthy muscles. Assistant professor Vincenzo Sorrentino from the Health Longevity Translational Research Program at the National University of Singapore Yong Loo Lin School of Medicine, who participated in the study, stated in a press release that this research on trigonelline has increased the potential for achieving healthy longevity and addressing age-related diseases.

Trigonelline is found in plant-based foods such as coffee beans and fenugreek seeds.

A study involving 1,781 older Korean men indicated that coffee consumption was associated with a reduced risk of sarcopenia. Compared to those who drank less than one cup of coffee per day, individuals who drank at least three cups of coffee per day had a significantly lower probability of developing sarcopenia. However, the risk reduction was less pronounced among those who consumed one or two cups of coffee daily.

Understanding the Benefits and Drawbacks of Coffee Consumption

Many people drink coffee without considering its health benefits or risks. However, debates about coffee have been ongoing for a long time.

Coffee is a complex mixture containing approximately 1,000 chemicals. Human reactions to coffee or caffeine vary, and the effects can vary significantly depending on the amount consumed.

One study found that drinking three to five cups of coffee per day in midlife was associated with a 65 percent lower risk of developing dementia or Alzheimer’s disease in old age. Another study found that compared to light coffee drinkers (one to two cups per day), heavy coffee drinkers (more than six cups per day), non-coffee drinkers, and those who drank decaffeinated coffee had higher odds of developing dementia.

A study published in The New England Journal of Medicine in 2020 showed that consuming three to five cups of coffee daily was associated with a reduced risk of several chronic diseases. However, considering that excessive caffeine intake may have some adverse effects, it is recommended that adults who are not pregnant or breastfeeding limit their daily caffeine intake to 400 milligrams, while pregnant and breastfeeding women should limit their daily caffeine intake to 200 milligrams. Additionally, research has found that very high caffeine intake (more than 1,000 milligrams per week) is a risk factor for anxiety and depression.

Due to the differences in coffee bean varieties and extraction methods, the caffeine content can vary significantly. Therefore, when consuming coffee daily, checking the actual caffeine content listed on the product packaging is recommended.

It is also important to note that many commercially available coffees are often mixed with heavy cream and flavored syrups, which can add extra calories, sugar, and saturated fat, diminishing the health benefits of black coffee.

Iced Pumpkin Spice Latte

Johns Hopkins Medicine shared an easy-to-make and healthy coffee recipe on its website:

Ingredients:

• 1 cup brewed coffee
• ½ cup canned plain pumpkin
• ½ cup milk
• 2 teaspoons pumpkin pie spice (or ½ teaspoon each of cinnamon, ginger, nutmeg, and allspice)
• 1 teaspoon vanilla extract
• 4 ice cubes

Preparation: Blend all ingredients for a seasonally-inspired beverage. Adding pumpkin helps increase fiber intake, which is beneficial for gut health.

Note: It is advisable to use as little sugar as possible. If you must add a sweetener, consider using a small amount of pure maple syrup.