Studies have found out how much caffeine is needed to reduce the risk of type 2 diabetes, heart disease and stroke.

According to new research published in the Journal of Clinical Endocrinology & Metabolism, regular consumption of coffee and caffeine may protect against several cardiovascular and metabolic diseases.

The study found that people who regularly drink coffee or consume caffeine, especially in moderate amounts, have a lower risk of developing multiple cardiometabolic diseases (CM), which means having at least two heart or metabolic problems at the same time.

Cardiometabolic diseases are a group of conditions that involve cardiac, metabolic, and other abnormalities. Some examples of cardiometabolic diseases include: heart attack, stroke, diabetes, insulin resistance, non-alcoholic fatty liver disease, hypertension, and circulatory disease.

According to the study, as people around the world are living longer, the number of individuals suffering from multiple cardiometabolic diseases is becoming a major public health issue.

The researchers found that coffee and caffeine may offer some protection during nearly all stages of cardiometabolic disease development.

“Drinking three cups of coffee or 200-300 mg of caffeine per day may help reduce the risk of developing cardiometabolic diseases in healthy people,” said lead author Chaofu Ke, from Suzhou Medical College in China.

How much coffee should you drink?

The study showed that people who consumed moderate amounts of caffeine (about three cups of coffee or 200-300 mg of caffeine per day) had a 48% lower risk of developing cardiometabolic disease compared to those who consumed less than 100 mg of caffeine per day or did not drink coffee at all.

The researchers based their findings on data from the UK Biobank, a large dietary study that included more than 500,000 participants aged 37-73 years.

The analysis focused on 1,72,315 participants who had no cardiovascular or metabolic diseases at the start of caffeine intake, and 1,88,091 participants who had coffee and tea intake.

Participants’ health outcomes were identified using their self-reported medical information, primary care data, hospital records and a death registry linked to the UK Biobank.

The study found that coffee and caffeine intake at any level was associated with a lower risk of developing cardiometabolic diseases. Moderate coffee or caffeine intake was particularly associated with the lowest risk.

“These findings suggest that encouraging people to drink moderate amounts of coffee or consume caffeine as part of their diet may be beneficial for preventing cardiometabolic diseases,” Kay said.

What makes this study different?

Although several studies have shown that coffee, tea and caffeine may reduce the risk of certain cardiovascular or metabolic diseases, their effects on many diseases are not yet well understood.

The researchers highlighted that people with the same cardiometabolic disease had twice the risk of dying compared to those without such a disease.

In contrast, people with multiple cardiometabolic conditions have a 4 to 7 times higher risk of mortality.