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• Less than 1 cup of coffee per day
• 1–2 cups of coffee per day
• 3–4 cups of coffee per day
• 5–6 cups of coffee per day

The study found that people who regularly drank 3-4 cups of coffee per day (writer proudly raises her hand) had the strongest brain structure when looking at several factors including preserved cortical thickness5, which is generally associated with higher intelligence.

The improvement was seen trending upward from those who drank no coffee to those who drank more, progressing at each tier but then leveling out once people hit 3-4 cups of coffee per day, suggesting a threshold for brain health and cognition benefits.

However, the study design wasn’t perfect. The authors noted that the study was performed on a relatively small and homogenous group. They also pointed out that those who drank more coffee tended to be healthier and more highly educated to begin with, and these potential confounding factors could not be ruled out. They also wrote that more research was needed to determine whether decaffeinated coffee has similar effects.

Even so, these initial findings add to a large body of evidence supporting the notion that coffee is good for your brain and overall health. 

Coffee has been shown to slow down cognitive decline6 and potentially reduce the risks of both Parkinson’s and Alzheimer’s disease7. Additionally, a 2017 meta-analysis of coffee’s health8 effects found coffee to reduce the incidence of cardiovascular disease and cancer, as well as neurological, metabolic, and liver conditions. Although not all of these studies considered the exact number of cups of coffee, several of them reference the 3-4-cup threshold for optimal benefits.

Whether you’re a regular patron of your neighborhood coffee shop, a frequenter of the office coffee station, or an avid at-home brewer, this new research suggests the habit is improving your brain structure—and going back for that third or fourth could have an even bigger effect.

Just be sure to cut off your caffeine consumption earlier in the day so you don’t disrupt your rest (which has negative effects on brain health), and stop sipping if you ever feel jitters, anxiousness, or a racing heart.

Try adding milk to your brew to reap even more health benefits, or throw in some collagen for a boost of protein.

Other ways to support brain health daily include prioritizing sleep, staying active, and learning new things. Incorporating a memory supplement into your routine can also be hugely beneficial, no matter your age. Look for one that features neuroprotective ingredients proven to support cognitive vitality and performance. Here are 16 of the best brain supplements for keeping your memory and overall brain health sharp without having to ever step foot in a coffee shop.