The Best Beverages for Brain Health
- Austin Perlmutter MD
- Sep 30
- 3 min read
Why Coffee and Tea are Standouts
By Austin Perlmutter, MD
The average adult drinks around 10-11 cups of beverages a day. What we drink can be relatively neutral, healthful or harmful to our brains. What you sip each day may do more for your brain than you realize. While sugary sodas and alcohol can chip away at cognition, coffee and tea consistently rise to the top as brain-friendly beverages. Today, we’re breaking down the latest science on these two remarkable beverages, and exactly what the research tells us about dosing and potential areas of concern.
1. Coffee
Coffee is one of the most popular beverages consumed in the US, with about 75% of adults reporting being coffee drinkers and about half of adults drinking the stuff daily. Older adults and men tend to drink more, and the average coffee intake per person is around 9 pounds a year. Yet American consumption pales in comparison to countries like Finland, Norway and Iceland, where it can be more than double this.
When it comes to coffee and brain health, there’s some debate around specifics. This may be in part due to variability in coffee preparations and the effect of caffeine at different doses and on the biology of the person consuming the beverage. For example, let’s note that coffee has very different meanings to different people. An American double fudge pumpkin spice blended “coffee” might contain 400 calories, mostly from added sugar, while the default coffee beverage in Italy, an espresso, could have less than 5.
A recent meta analysis suggested that coffee and caffeine may have protective effects on mood, while another suggested a protective effect on cognition from consumption of 2.5 cups of coffee a day. Longitudinal observational data also suggest that moderate coffee consumption may be protective against cognitive decline.
The key mechanisms linking coffee consumption to brain function include alterations in neurotransmitters like dopamine, the immune and antioxidant functions of coffee polyphenols and the potential for increasing neuroplasticity through increase in molecules like BDNF.
For those who choose to drink coffee, it’s important to set limits on caffeine consumption (usually 400 mg or less per day). Who shouldn’t drink coffee? The caveats here are mainly around caffeine. Some people metabolize caffeine differently, some people may experience activation of anxious symptoms or jitteriness with caffeine, and caffeine can be a major sleep disruptor if consumed too late in the day (which is not a good thing for brain health). Pregnant or breastfeeding women need to be more cautious with caffeine as well. For most, 2–4 cups per day, ideally before mid-afternoon if caffeinated, may be the sweet spot. While there is less research on decaf coffee, it may still provide some brain benefit.
2. Tea
People have been drinking tea for thousands of years. Recently, the health effects have been the subject of many recent publications both as a beverage and in examination of the individual nutrients within the brew. For example, a 2019 umbrella review found evidence for diverse benefits at 2-3 cups of green or black tea a day, while a 2024 meta-analysis confirmed value, but at a lower dose of 1.5-2 cups daily. Recent work has confirmed a potential cognitive benefit from habitual tea consumption of green and black teas, with potential for maximum value around the 2-3 cup amount, although a 2025 analysis specific to matcha green tea failed to find benefit.
Like coffee, tea is loaded with molecules called polyphenols that may be partially responsible for the associated benefits. Epigallocatechin gallate (EGCG] is the dominant polyphenol in green tea and has been independently studied for its potential to modulate metabolic pathways, brain inflammation oxidative stress and more. L-theanine, an amino acid found in tea, has been shown to relate to improved brain function in some human studies, and is reported to exert an anti-stress effect.
When it comes to considerations around tea drinking, the most common again relates again to limiting caffeine consumption. Black tea is typically highest in caffine, and certain subtypes or blends (e.g., breakfast tea) can contain higher amounts than others. When possible, it’s good to know how much caffeine is in your tea, and if it’s not clear, consider drinking lower caffeine or herbal teas especially in the afternoon. While tea does contain oxalates, the relative risk of kidney stones is low for most people. If you choose to drink tea, research suggests 2-3 cups of green or black tea a day earlier in the day may be most optimal.
What about the worst foods and beverages for brain health? If you'd like to keep learning/reading, here's a blog I wrote on that exact topic
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A version of this article appears on PsychologyToday.com
