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We're a country of coffee drinkers -- 66% of us have at least a cup daily. We're also tea lovers, but it has a much lower level of caffeine than coffee. An average cup of black tea serves up about 50 milligrams of caffeine, while a typical cup of coffee contains 90-200 milligrams. However, in addition to bioactive caffeine, both beverages offer a beneficial mix of polyphenols. They deliver neuroprotective, anti-inflammatory compounds that protect you against cognition problems.

Data on more than 130,000 people collected over 40 years was recently published in JAMA. It shows that drinking two to three cups of coffee or one to two cups of tea daily reduces the risk of cognitive decline and dementia. Folks with the highest intake of caffeinated coffee had an 18% lower risk of dementia compared to folks with little or no caffeine intake. Higher intakes of tea had similar results.

But there's a right way -- and a wrong way -- to get your caffeine and polyphenols: Drink filtered coffee to protect yourself from a spike in lousy LDL cholesterol. Don't drink super-sugary and saturated-fat-laden specialty coffees and teas that up your risk of heart disease and Type 2 diabetes. Use low-fat or plant-based milks. And adopt other brain-protective habits! Daily exercise, stress management and healthy sleep practices, along with a healthy plant-based diet, are needed to truly protect yourself from cognition problems and dementia.

For more than 39 additional brain-boosting tips, visit 4YOUngevity.com and see the research on reversing dementia from Alzheimer's disease and long COVID-19 using therapeutic plasma exchange at Lifespan-Edge.com.

Health pioneer Michael Roizen, M.D., is chief wellness officer emeritus at the Cleveland Clinic and author of four No. 1 New York Times bestsellers. Check out his latest, "The Great Age Reboot: Cracking the Longevity Code for a Younger Tomorrow," and find out more at www.4YOUngevity.com. Email your health and wellness questions to Dr. Mike at questions@4YOUngevity.com.

(c)2026 Michael Roizen, M.D.

Distributed by King Features Syndicate, Inc.

(c) 2026 Michael Roizen, M.D. Distributed by King Features Syndicate, Inc.