In the news: New Findings on Berries, Coffee & Healthy Aging

Results from several recent trials suggest that a break-fast which includes berries and a cup of java can support healthier aging.

Berries For Better Physical and Mental Health

The first study(1) was conducted in older people (aged 60-80) who had mild cognitive impairment or at least two cardiometabolic disorders known to up dementia risk.

Participants received either supplemental anthocyanins (320 mg) or placebo daily for 24 weeks. Anthocyanins are one type of flavonoid concentrated in berries.

The anthocyanin-supplemented group had reduced biomarkers of inflammation and improved cardio-metabolic scores (a composite of blood sugar and lipid levels) compared to placebo takers. The effects were greater in those with higher inflammation levels to begin with.

The amount of anthocyanins supplemented in the trial was roughly equivalent to that found in about 1.6 cups of blueberries, 2/3 cups of blackberries and ¼ cup of blackcurrants.

The second study(2) looked at associations between overall flavonoid intake – flavonoids from fruits, vegetables and and some beverages-- and ‘undhealthy’ aging outcomes in about 23,,000 women and 62,000 men who participated in the earlier Nurses Health Study and the Health Professionals Follow-up Study.

Women with the highest intake of flavonoids vs. the lowest consumers had a 15% lower risk of becoming frail, a 12% reduced risk of impaired physical function, and a 12% lower frisk of developing poor mental health.

The foods and beverages that were linked with lower risk of all these ‘unhealthy’ outcomes included tea, red wine, apples, blueberries, and oranges.

Men who ate/drank the most flavonoids lowered their risk of poor mental health by 15%. Although no other benefits were seen for men, the difference in outcomes may be due to the study design rather than a true difference in how flavonoids affect women vs. men.

Coffee Boosts Energy & Healthy Aging Too

Several studies published in the last few months have seemingly affirmed the health benefits of 1-3 cups of coffee daily, and shed light on how best to take your coffee (without excess sugar and cream) and what timing may be most favorable to reap its benefits (morning rather than all day long).

Findings, from a large Harvard study of more than 47,000 women participants followed for more than three decades, were presented at an annual nutrition society meeting in early June.

They reported that women consuming higher vs. lower caffeine (mostly from coffee) were more likely to be a ‘healthy ager,’ defined as being 70 or older, in good physical and mental health, and free of 11 chronic diseases. Drinking tea or decaf coffee didn’t have a clear connection to healthy aging in this study, although both beverages contain cell-protecting, anti-inflammatory compounds.

Another large study(3) from Tufts reports that drinking 1-3 cups of coffee daily is associated with about a 15% lower risk of dying within the next 9-11 years. The caveat? Hold the excess sugar and cream, because that benefit evaporated when adding more than ½ tsp of sugar and or more than about 3 ½ tbsp of whole mlk or 1 tbsp of half-n-half.

Finally, Tufts researchers asked whether it makes a difference when coffee is consumed(4). They observed two patterns of coffee drinking among the over 40,000 participants. Drinking coffee (regular or decaf) in the morning lowerd the risk of dying from cardiovascular disease or from any cause. Drinking coffee all day, on the other hand, was not protective.

References

1. Borda MG, et al. Anthocyanin supplementation in adults at risk for dementia: a randomized controlled trial on its cardio-metabolic and anti-inflammatory biomarker effects. Geroscience. Epub May 2, 2025.
2. Bondonno NP, et al. Associations between flavonoid-rich food and flavonoid intakes and incident unhealthy aging outcomes in older United States males and females. Am J Clin Nutr. 121:972-985, 2025.
3. Zhou B, et al. Coffee Consumption and Mortality among United States Adults: A Prospective Cohort Study. J Nutr. 2:S0022-3166, 2025.
4. Wang X, et al. Coffee drinking timing and mortality in US adults. Eur Heart J. 46:749-59, 2025.