How to live longer: Doctor shares exactly how much coffee you need to 'mitigate' ageing

"The majority of large-scale population studies have demonstrated that consuming moderate amounts of coffee, typically three to five cups a day, is related to a lower likelihood of early death," registered Dietitian Nutritionist and Medical Advisor at Welzo, Kezia Joy, explained.

And the science suggests this pattern holds across different countries, age groups and lifestyles.

In terms of how this works, Kezia points to an array of powerful compounds.

"Bioactive compounds such as polyphenols and antioxidants present in coffee contribute to reducing inflammation and oxidative stress within the body," she explained.

As major driving factors in heart disease and diabetes, the body needs to control inflammation and oxidative stress to live disease-free.

Observational studies can't definitively prove coffee causes longer life, yet decades of consistent findings suggest it's a genuinely helpful part of a healthy lifestyle.

It appears the benefits of coffee become even more pronounced as we get older, with seniors seeing real improvements in brain function, insulin sensitivity, and heart health.

This makes coffee particularly helpful for women navigating the challenges of postmenopause, who face heightened cardiometabolic risks.

"The antioxidants and anti-inflammatories present in coffee may serve to mitigate many age-associated changes," she said.

That said, our bodies become more sensitive to caffeine as we age, so Kezia advises that everyone should weigh up their sleep patterns, medical history, and personal circumstances when deciding whether coffee fits into their healthy ageing plan.

For most healthy adults, she recommends sticking to three to four cups daily, claiming that this sweet spot balances the cardiovascular and metabolic benefits while minimising any downsides.

But timing matters too, especially for older people whose bodies process caffeine more slowly. Having your coffee earlier in the day helps protect your sleep, which is crucial for cognitive health and immune function.

Some people need to be particularly careful with coffee, with Kezia urging those with heart rhythm disorders, uncontrolled high blood pressure, anxiety, or sleep problems to think twice.

"While coffee has many potential health benefits, these should be considered as part of an individual's overall health plan, not as a blanket recommendation," she said.