By Abby Howard, Student Pharmacist and Karen Kier, Pharmacist
On behalf of the ONU HealthWise team

Bob Dylan is considered one of the best songwriters of our time. In April of 1976, he released a song only in Japan called One More Cup of Coffee. The song could be found on his 4th album titled Desire. The recording is famous for the backup vocals by Emmylou Harris.

Bob Dylan is a talented singer and songwriter, and he is so multifaceted.  He is a painter and a sculptor, preferring metals as his medium. He won the 2016 Nobel Prize in Literature for his expansive and expressive songwriting.  He was inducted into the Rock and Roll Hall of Fame in 1988 and received Kennedy Center Honors in 1997. 

Is one more cup of coffee or tea good for your brain? Could your coffee and tea intake decrease your risk for dementia? 

Alzheimer's disease currently affects more than 6 million people in the U.S. and is projected to nearly double by 2050. Understanding risk factors and early prevention is crucial in delaying cognitive decline and the development of dementia. 

Coffee contains natural compounds that may help protect your brain by lowering inflammation including caffeine, polyphenols, and chlorogenic acid. In addition to caffeine, tea also has polyphenols, including epigallocatechin gallate (EGCG). 

A study published in the Journal of the American Medical Association (JAMA) on March 17, 2026, evaluated the consumption of coffee and tea in individuals in the U.S. The study followed them for an average of 38 years. 

A total of 131,821 participants were monitored from 1980 to 2023 and assessed for dietary intake and cognitive decline. Participants reported how often they consumed caffeinated beverages, and cases of dementia were identified through physician diagnoses. The researchers identified 11,033 cases of dementia in the study population. 

The researchers evaluated high caffeine intake of both coffee and tea versus decaf versions. The study looked at several outcomes, but the primary purpose was to look at dementia, cognitive decline, and overall cognitive performance. 

Higher caffeinated coffee intake was highly associated with a lower dementia risk, a lower risk of cognitive decline, and better cognitive performance. Higher intake of caffeinated tea showed similar results. The most pronounced differences were observed with an intake of  2 to 3 cups per day of caffeinated coffee or 1 to 2 cups per day of tea.

You want to aim for a moderate intake of caffeine; more is not always better. Consuming 300 mg of caffeine per day was associated with a lower risk of dementia. This is equal to about 2 to 3 cups of caffeinated coffee per day. It is important to choose healthy sources of caffeine, like black or lightly sweetened coffee, and avoid high-sugar energy drinks for your caffeine intake. 

Not all teas are the same when it comes to caffeine. The highest level of caffeine can be found in matcha (tea leaf powder) at 60-70 mg per serving.  Black tea contains 40-70 mg, oolong tea at 30-55 mg, green tea at 20-45 mg, and white tea is low at 15-40 mg. Decaffeinated and herbal teas are usually caffeine-free. 

Another consideration is the timing of your caffeine intake. If you consume your coffee or tea too close to bedtime, it can interrupt your sleep. Caffeine can increase heart rate and blood pressure. It can make certain conditions like high blood pressure, heart rhythms, or anxiety worse. Talk to your healthcare provider if you have one of these conditions before consuming caffeine. 

So, one more cup of coffee can be good!