Why coffee is good for your muscles too

The drink’s benefits for brain and heart health are well known, but new research suggests coffee may also boost muscle mass

For most of us, drinking coffee is an essential part of our morning ritual, either glugging down a mug before we head out the door or picking one up on the go. The near instant energy boost and spike in alertness is enough reason to drink it. But the health benefits are also ample. Research has shown that it can enhance our brain, heart and gut health.
Now, a fresh study suggests that coffee could also help maintain our muscle mass. As we age, our muscles progressively deteriorate by around five per cent a decade after age 30, causing us to become more weak and frail and leaving us more vulnerable to falls and fractures. 
But researchers, who looked at data on coffee intake and muscle mass among more than 8,000 adults in the US, found that those who consumed at least two mugs of coffee per day (or 240ml) had around a tenth more muscle compared to those who drank none.
“That effect would make a big difference to frailty and muscle strength, and it would make a big difference to metabolic health, so the tendency towards type 2 diabetes,” says Prof Keith Godfrey, head of nutrition, lifestyle and metabolism at the National Institute for Health and Care Research’s (NIHR) Southampton Biomedical Research Centre.
While this study doesn’t prove that coffee is directly behind this higher muscle mass, and much larger studies would be needed to confirm a link, the researchers believe there are plausible mechanisms behind their finding.
It may be because coffee increases autophagy, the process where our cells break down and recycle old parts, which is vital for maintaining muscle, the scientists suggested. Coffee’s anti-inflammatory properties could also be a factor, as inflammation is known to degrade muscles, the team noted.
A compound in coffee called trigonelline could also be to credit, says Prof Godfrey. His research suggests that levels of mitochondria (the energy powerhouse in cells) are lower in people with low muscle mass but trigonelline counteracts this.
The benefits don’t stop with our muscles. Research suggests coffee may also protect against type 2 diabetes and cancer. “Coffee just seems really good for every organ system,” providing you don’t choose the extra large, sugar and syrup-laden options, says Justin Stebbing, professor of biomedical sciences at Anglia Ruskin University.
Starting your day with a hit of caffeine boosts our focus and alertness in the short-term but it’s also been linked to improved cognitive health as we get older, including better memory and attention – though not all studies have found this effect.
Coffee may protect against a build-up of proteins in the brain called amyloid and tau, which are toxic and involved in dementia, research suggests. Scientists found that this was down to compounds called phenylindanes, which are produced when coffee beans are roasted and were shown to prevent the proteins from forming.
In the short-term, drinking too much coffee can trigger a raised heart rate. But drinking a few cups a day may offer protection for the organ in the long run.
One study found that, compared to people who didn’t drink coffee, for every cup of coffee drunk per week, there was a 7 per cent drop in the risk of heart failure and an 8 per cent reduction in stroke risk. Experts put this effect down to the more than 100 biologically active compounds (those that have a physiological effect on the body).
For example, polyphenols, a group of these compounds found in coffee and other plant foods, are thought to reduce inflammation, protecting the heart from damage.
While the evidence is not conclusive on which type of coffee is best for our health, unfiltered coffee contains oily compounds called diterpenes, which may raise cholesterol.
Having a diverse range of microbes living in your gut is the cornerstone of good gut health and coffee drinkers tend to have more diversity than non-coffee drinkers, research suggests.
Experts believe this may, in part, be because coffee is high in fibre, containing around 1.5g per cup, which feeds our microbes. For context, adults are advised to have 30g per day but most are only reaching 18g. The polyphenols in coffee are also thought to support gut health.
As well as making us feel instantly more alert, attentive and energised, coffee seems to have long-lasting mental health effects. 
One review found that the risk of depression was a quarter lower among those drinking four-and-a-half cups a day, compared to those who had less than one cup. Researchers suggested this may be down to caffeine increasing the expression of neurotransmitters in the brain, such as the “happy hormone” dopamine. 
However, tolerance to caffeine varies from person to person. As well as perking you up, coffee drinking can also lead to anxiety, restlessness and insomnia.
Studies have reported that certain cancers, including those affecting the liver, womb and mouth, are less common among coffee drinkers.
While the exact mechanism is unclear, experts believe two phytonutrients found in coffee, called cafestol and kahweol, could be behind this effect. They are among the most potent  chemicals that wipe out cancer-causing compounds.
Caffeic acid and chlorogenic acid are also thought to prevent cancer development by neutralising harmful chemicals called free radicals.
A healthy weight, exercise and nutritious diet are the most evidence-based approaches for reducing the risk of type 2 diabetes but drinking coffee could also offer some protection. 
One review found that people who drank one cup daily were eight per cent less likely to develop type 2 diabetes, compared to non-coffee drinkers. 
The scientists suggested that the acids in coffee may improve blood sugar levels, while its high magnesium content may offer further protection.
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