Drinking two to three cups of coffee daily may lower dementia risk by 18%

Alexey Outin, a cardiovascular surgery and medicine specialist, has stated that consuming coffee in moderation—specifically no more than two to three cups per day—can help reduce the risk of developing dementia. According to research findings cited by the expert, individuals who maintain this level of daily intake experience an 18 percent lower risk of dementia compared to those who rarely drink coffee.

Cognitive benefits beyond objective tests

Outin noted that he consistently informs patients about the advantages of coffee, while emphasizing the necessity of moderate consumption. He explained that these benefits extend beyond strictly objective diagnostic measures to include subjective complaints. Patients reporting a daily intake of two to three cups described noticeable improvements in memory and attention. Furthermore, testing revealed slight but consistent enhancements in cognitive functions among this group.

Impact of caffeine and timing on brain health

The physician clarified that excessive consumption, defined as four or more cups daily, offers no additional benefit. He also pointed out that decaffeinated coffee does not contribute to reducing the risk of cognitive decline. Regarding timing, Outin advised that coffee should be consumed only in the morning. Drinking it in the afternoon can negatively affect both the duration and quality of sleep.

This timing is critical because the lymphatic system, which serves as the brain’s primary cleaning mechanism, operates actively during deep sleep. The specialist suggested that chronic sleep disruption caused by evening coffee consumption could theoretically contribute to cognitive deterioration.

Coffee as part of a comprehensive strategy

Outin cautioned against overestimating the protective power of coffee, stating clearly that it is not a "magic cure" for preventing dementia. Instead, it represents just one component of a broader strategy for maintaining brain health. He emphasized that other factors exert a significantly stronger influence on dementia risk. These include controlling blood pressure levels, managing blood fat and sugar levels, engaging in regular physical activity, ensuring good sleep hygiene, maintaining social connections, and pursuing continuous learning.