Tea, coffee, water, and fermented drinks are associated with healthy aging and longevity.
These beverages contain beneficial compounds, such as antioxidants or probiotics, that may help reduce inflammation and support heart, brain, and gut health.
On the other hand, sugary or alcoholic drinks may increase the risk of age-related chronic disease.
The Fountain of Youth is a thing of legend—there’s no drink out there that can extend your lifespan on its own. But still, some beverages are associated with healthier aging, since they contain compounds that may support your heart, brain, and gut—all factors linked to longevity. Here are five to try.
1. Green Tea
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Research has linked tea consumption, including green tea, to a lower risk of mortality. In one recent review, experts concluded that drinking about 2 cups of tea per day has links to a lower risk of death from cardiovascular disease, cancer, and all causes.
These longevity benefits could be attributed to the significant amount of catechins, a group of antioxidants, found in green tea. Catechins may help protect against oxidative stress, a phenomenon that contributes to aging and chronic disease by damaging cells and increasing inflammation levels.
One type of catechin in particular—epigallocatechin gallate (EGCG)—has been widely studied for its potential benefits concerning heart health, brain health, and healthy aging.
2. Coffee
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If you love starting the day with a cup of joe, you’re in luck. Research has linked moderate coffee consumption—typically around 2–4 unsweetened cups per day—with a lower risk of all-cause mortality, especially for those who drink coffee in the morning.
Coffee contains polyphenols and other antioxidants that may help protect cells from oxidative stress. Research has also linked regular coffee consumption with a lower risk of type 2 diabetes, cardiovascular disease, and liver disease, all of which are associated with aging.
Drinking coffee may also help protect against mental health issues, cognitive decline, and neurodegenerative diseases, such as Alzheimer’s and Parkinson’s disease. However, these studies have yet to determine a direct cause-and-effect relationship, so more research is needed.
3. Water
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Water may not be the trendiest anti-aging drink, but it’s one of the most important. Proper hydration supports the essential work that keeps your body functioning, from cushioning joints to supporting digestion and healthy kidney function.
A 2022 study concluded that greater water intake was linked to a lower risk of death, especially for women. Other research suggests that, as compared to those who are more hydrated, people with a lower hydration status may be more likely to show signs of accelerated aging, develop chronic diseases, and die at a younger age.
In general, women should drink about 9 cups of water each day, and men should drink 13 cups. If hitting your hydration goals is a struggle, consider putting fruits or herbs in your water, carrying a reusable water bottle with you, and serving water with all meals.
4. Black Tea
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Made from the same plant as green tea, black tea similarly has a number of health benefits that may support longevity.
Black tea is processed slightly differently, which creates unique antioxidants called theaflavins and thearubigins. Researchers have linked these antioxidants to a number of different potential health benefits. However, there’s strong evidence that black tea can support heart health and blood vessel function, likely by limiting inflammation and promoting a healthy collection of bacteria in the gut.
In a large study of adults in the United Kingdom, where black tea is most popular, people who drank at least two cups of tea daily had a lower risk of death from all causes, including cardiovascular disease.
5. Kefir
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Kefir is a fermented beverage with a yogurt-like texture. It’s a good source of probiotics—these microbes support gut health by contributing to the collection of good microorganisms in your digestive tract (called the gut microbiome).
Studies suggest the gut microbiome is involved in everything from digestion to immune health, and unhealthy gut microbiomes have links to conditions such as obesity, type 2 diabetes, and cognitive decline.
Though some studies have linked kefir to improvements in gut microbiome health, there isn’t much research on kefir and aging specifically. That being said, experts believe kefir’s probiotics and other fermentation compounds may support healthy inflammatory responses and protect against oxidative stress, which are important for healthy aging.
Drinks That May Work Against Healthy Aging
While certain beverages can promote healthier aging, others have been associated with age-related chronic diseases. Drinks to limit include:
Alcoholic beverages: Although red wine was once considered a longevity-promoting beverage, more recent research suggests there is no completely safe level of alcohol consumption. Even moderate alcohol intake has been associated with an increased risk of several cancers, including breast and liver cancer.
Sugar-sweetened beverages: Soda, sweet tea, and other drinks with added sugars have been linked to a higher risk of age-related health conditions, including type 2 diabetes and heart disease.
Energy drinks: Frequent consumption of energy drinks—which are often sugary and highly caffeinated—may disrupt sleep and put added strain on your cardiovascular system.
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