Coffee
One of the best-studied beverages in longevity research. Moderate intake is linked in large cohorts to lower all-cause mortality — and the benefit comes from the whole bean (polyphenols), not the caffeine.
How it works
Coffee works mainly via caffeine, which blocks the fatigue-signalling adenosine receptors, raising alertness and focus. It also delivers plenty of polyphenols (e.g. chlorogenic acid) with antioxidant effects. Observational studies link moderate intake to lower all-cause mortality.
Dosage
Cohort studies show the lowest mortality at roughly 3–4 cups/day. Decaf retains most of the polyphenol benefits.
Considerations
Important: the longevity associations come from the whole matrix (chlorogenic acid, polyphenols) — not caffeine alone (see the caffeine entry). The data are observational, not causal proof. Unfiltered coffee (French press, espresso) contains cafestol, which can slightly raise LDL cholesterol — filtered coffee avoids this. Mind individual caffeine tolerance and sleep.
