Coffee Helps Prevent Muscle Loss and Frailty as You Age, Study Finds

Most people start their mornings with a cup of coffee because of its soothing taste and the energy boost it provides. But beyond its ability to wake you up on even the dullest mornings, a recent study published in the European Journal of Nutrition found habitual coffee consumption may protect you against frailty in old age. 

The study examined the relationship between coffee consumption and the risk of frailty among adults aged 55 and older in the Netherlands. Researchers assessed current and midlife (ages 40 – 65) coffee intake and found that those who drank more than four cups a day were less likely to become frail as they aged, says Ehsan Ali, MD, an internal medicine physician fellowship-trained in geriatric care and founder of Beverly Hills Concierge Doctor.

Even those who drank two to four cups daily over a seven-year period saw significant benefits, Ali notes. “In simple terms, according to the study, the more coffee people drink (within reason), the lower their chances of developing frailty in later life.”

At first glance, more than four daily cups of coffee might seem excessive, but it’s important to note that one cup of coffee in this study is equal to 125 milliliters, or roughly 4.2 fluid ounces. In the United States, a standard cup size is 8 fluid ounces, says Jennifer Bianchini, RD, a functional dietitian, mind-body wellness expert, and founder of Body to Soul Health. In other words, when the study mentions four cups of coffee a day, that’s actually closer to two American-sized cups. 

So, how exactly does coffee protect against age-related frailty? Here’s what experts have to say.

How does coffee protect against frailty in old age?

Emerging research suggests that coffee’s protective effects against frailty are likely due to several interconnected factors. Experts emphasize four main ways coffee promotes healthy aging: by reducing oxidative stress and inflammation, preserving muscle mass, and improving metabolic function. Here’s a closer look at how each of these factors helps prevent age-related frailty.

Antioxidant properties

Coffee is rich in antioxidants, which combat oxidative stress (an imbalance of free radicals and antioxidants that can lead to cell damage) linked to aging and frailty, Ali says. Furthermore, when oxidative stress increases, Bianchini says it triggers inflammation, accelerates aging, and increases the risk of chronic disease. 

Anti-inflammatory effects

Chronic inflammation is a known factor in frailty, but Ali says the bioactive compounds in coffee may help reduce systemic inflammation. Antioxidants are well-regarded for their anti-inflammatory effects, and the polyphenols in coffee also help reduce chronic inflammation, further decreasing the risk of age-related frailty, Bianchini says.

Muscle preservation

Studies suggest that coffee may help preserve muscle mass and strength, two vital factors in preventing frailty. “As we age, we lose muscle mass and have an increased risk of developing sarcopenia, the age-related loss of muscle tissue, but coffee intake may possibly slow or prevent the condition,” Bianchini says. This is because coffee’s bioactive compounds support healthy mitochondrial function and promote cellular renewal, both of which enhance muscle energy and strength, she explains.

Metabolic support

Ali says that coffee has been linked to better insulin sensitivity and metabolic health, which can indirectly lower the risk of frailty. Recent research has linked long-term insulin resistance to frailty, as it causes chronic inflammation, decreases muscle mass, and exacerbates oxidative stress.

That said, while the study points to an exciting potential connection between daily coffee consumption and healthy aging, the current findings are observational, meaning they show a relationship but not a direct cause-and-effect relationship, Bianchini says. 

Additional health benefits of coffee 

Beyond its potential role in reducing frailty, moderate coffee consumption is linked to several other health benefits:

Improves cognitive function

Coffee is known to boost alertness, improve focus, and support overall cognitive function by stimulating the central nervous system. Caffeine also has neuroprotective effects, with regular coffee consumption linked to a lower risk of neurodegenerative diseases like Alzheimer’s and Parkinson’s, Ali says. One study even found that higher coffee intake was connected to slower cognitive decline in executive functioning and attention span.

Enhances athletic performance 

Research suggests that caffeine may enhance athletic performance by increasing adrenaline, a hormone that prepares the body for stressful or challenging situations. This not only energizes the body, but the heightened adrenaline levels might also enhance endurance and reduce the perception of effort, or how hard you feel you’re working.

Supports longevity 

Moderate caffeine consumption has been linked to longevity, with studies showing a connection between coffee drinking and a reduced risk of early death. Specifically, Ali says that regular coffee intake can lower the risk of heart disease and stroke, as well as protect against liver conditions like cirrhosis and liver cancer.

How much coffee should you drink to reap these benefits?

Coffee affects everyone differently, so intake varies based on personal tolerance. Bianchini generally recommends one to two regular 8-ounce cups of coffee a day. “For most people, this amount provides plenty of antioxidant and anti-inflammatory benefits,” she explains. “Just remember that in the study, one cup of coffee is equivalent to approximately 4 ounces, which is about half of what we typically call a ‘cup’ in the United States, so if you’re drinking one to two standard U.S. cups (8 ounces per cup) you’re already getting all the benefits you need relative to this study.” 

For most healthy adults, consuming up to 400 milligrams of caffeine daily (about four 8-ounce cups of brewed coffee) is generally safe, but too much coffee can cause stomach upset, jitteriness, increased heart rate, anxiety, dehydration, and insomnia, Ali says. Therefore, it’s important to watch your individual tolerance and adjust your intake as needed.

As for the type of coffee, the study specifically examined regular brewed black coffee and its decaffeinated version. “Interestingly, higher decaf coffee intake was associated with a lower risk of frailty, which suggests it’s not just caffeine, but it may be the antioxidants and plant compounds in coffee that matter most,” Bianchini says.

However, sweetened coffees, blended drinks, or coffee with syrups and whipped cream are not the same thing, so Bianchini says it’s best to drink coffee in its simplest form — black or with a splash of regular or plant-based (additive-free) milk. “When you load coffee with syrups, whipped cream, flavored creamers, sugar, or artificial sweeteners, you completely change the health profile, and those extras spike blood sugar, contribute to inflammation, and cancel out the potential anti-inflammatory benefits of plain coffee,” she says.