For many of us, the working day starts with a coffee or perhaps a calming cup of tea. Beyond comfort and alertness, new evidence suggests these familiar routines may also support long-term brain health.

A major study published in JAMA has found that moderate consumption of caffeinated coffee and tea is associated with a lower risk of dementia and better cognitive performance later in life.

Keep reading as we explain the key findings from the study and provide some practical takeaways.

What did the research look at?

Researchers analysed long-term health data from over 131,000 participants, followed for up to 43 years – one of the largest and longest studies of its kind. The study examined:

• Caffeinated coffee intake
• Decaffeinated coffee intake
• Tea consumption
• Cognitive performance and dementia risk over time

Participants regularly reported their diet and health, allowing researchers to assess long-term lifestyle patterns rather than short-term habits.

The key findings: Coffee and tea were linked to better brain health

Higher consumption of caffeinated coffee and tea was associated with:

• Lower risk of developing dementia
• Reduced self-reported cognitive decline
• Slightly better objective cognitive performance

Interestingly, decaffeinated coffee did not show the same benefits, suggesting caffeine itself may play an important role.

The “sweet spot”: moderation matters

The strongest protective associations were seen at:

• 2–3 cups of caffeinated coffee per day, or
• 1–2 cups of tea per day
• Drinking more than this did not appear to provide additional benefit.

This reinforces an important wellbeing message: more isn’t always better – balance matters.

Why might caffeine support cognitive health?

Coffee and tea contain bioactive compounds that may support brain function, including:

• Caffeine – improves alertness and may influence brain pathways linked to Alzheimer’s disease
• Polyphenols and antioxidants – help reduce inflammation and oxidative stress
• Vascular benefits – improved blood flow and metabolic health, both important for brain ageing
• Because dementia develops gradually over decades, small lifestyle factors may collectively make a meaningful difference.

What does this mean for workplaces?

While coffee alone won’t prevent dementia, the findings reinforce a broader message: Everyday lifestyle choices influence long-term brain health.

For organisations focused on employee wellbeing, this aligns with wider health priorities:

• Supporting healthy routines at work
• Encouraging regular breaks and hydration
• Promoting balanced nutrition and sleep habits
• Recognising cognitive health as part of overall wellbeing

In hybrid and desk-based environments especially, maintaining cognitive performance and long-term brain health is increasingly important.

Practical takeaways

• Moderate coffee or tea consumption is unlikely to be harmful for most people
• Around 2–3 coffees or 1–2 teas daily may offer cognitive benefits
• Benefits appear linked to caffeine, not decaf
• Lifestyle factors work together – diet, sleep, activity and stress all matter

Brain health isn’t determined by one single behaviour. However, studies like this show that small daily habits – even something as simple as your morning coffee – may contribute to healthier ageing over time.

So your next tea break might be doing more than boosting productivity – it could also be supporting your future cognitive wellbeing.