Is Decaf or Regular Coffee Better for You?

People often appreciate coffee for its stimulating effects and rich, bold flavor.1
Samoggia A, Riedel B. Consumers’ perceptions of coffee health benefits and motives for coffee consumption and purchasing. Nutrients. 2019;11(3):653. doi:10.3390/nu11030653

2 Decaffeinated (decaf) coffee offers the warmth and experience of a traditional brew without the strong effects of caffeine, a natural substance that promotes wakefulness.3

Because caffeine can trigger nervousness, anxiety, or stomach upset, decaf may be a preferred choice for those sensitive to caffeine. Caffeine can linger in the body for hours, so decaf coffee is also an excellent option for the late afternoon or evening to avoid disrupting sleep.45 Decaf generally has a thinner, less robust flavor compared to regular coffee.6

Regular and decaf coffee both contain beneficial phytonutrients, most notably polyphenols, which are considered good for your heart and may prevent disease.7

What Is Decaf Coffee?
Though decaf coffee is processed from the same beans—most commonly arabica or robusta—it undergoes an additional process to remove most of the caffeine from the raw (green) coffee bean before roasting. Roasting the beans prepares them for brewing and enhances its natural flavors and aroma.8910 Decaffeination can weaken the bean’s flavor, resulting in a brew that may taste flatter or less robust.6

In traditional methods, raw coffee beans are steamed to help with the release of caffeine. A chemical solvent, such as ethyl acetate or dichloromethane (methylene chloride), is then applied to the beans to extract the caffeine. After that, the beans are heated to evaporate moisture along with the solvent.91112

While most of the solvent is removed during this process, some people worry about potential chemical residues. The United States Food and Drug Administration (FDA) requires that levels of chemical solvent residue in decaf coffee must not exceed 0.001%, less than 10 parts per million.13

An alternative method is a hot water soak to dissolve the caffeine. This method is considered safer because the solvent does not penetrate the beans.11912

Caffeine Comparison
Decaf coffee does contain some caffeine, but in very minimal amounts—typically no more than 0.1% of the bean (compared to 1.5–2% in regular coffee beans). The decaffeination process removes about 97% of the caffeine.12

Regular coffee contains 72 milligrams (mg) of caffeine per 6-ounce (oz) serving, while the same amount of decaf coffee contains less than 3 milligrams of caffeine.1412 The upper limit for caffeine intake is 400 milligrams per day (less for pregnant individuals) to avoid potential side effects, such as:12

Nervousness
Anxiety
Palpitating heart
Dizziness
Insomnia
Stomach upset
More serious complications can include seizures, hallucinations, and arrhythmias (irregular heartbeats).12

Benefits of Caffeinated Coffee
Consuming moderate amounts of caffeinated coffee (2-3.5 cups per day) is associated with a reduced risk of all-cause mortality, which includes conditions such as type 2 diabetes, heart disease, cancer, and neurological (brain-related) disorders.

Other potential benefits may include a lower incidence of gout, kidney stones, and liver complications.157 Coffee is also linked to increased focus, faster reaction times, and better concentration—primarily due to its caffeine content.16

Downsides
Many studies indicate coffee consumption can be a preventative for most cancers. However, it may increase the risk of gastric or colorectal cancers.17

Some studies indicate that drinking regular coffee may be associated with symptoms of gastroesophageal reflux disease (GERD), also known as chronic (long-term) acid reflux. There isn’t enough definitive evidence to establish a clear relationship between drinking caffeinated coffee and GERD.18

Benefits of Choosing Decaf
Regular and decaf coffee both contain beneficial phytonutrients, including polyphenols, which are considered heart-healthy and disease-preventative. Polyphenols have anti-inflammatory and antioxidant effects, including the ability to scavenge harmful substances in the body.7

Their high levels of chlorogenic acid (CGA), in particular, may help reduce the risk of heart disease.19 Unroasted coffee beans contain as much as 543.23 milligrams of CGA per liter, though increases in roasting intensity gradually decrease the content.20

Decaf may reduce the risks and complications of various diseases without the concerns of caffeine.12 This is of particular importance to people with caffeine sensitivities.3

May Reduce Risk for Metabolic Syndrome
Metabolic syndrome (MetS) is a risk factor for heart disease. It is characterized by a combination of metabolic disorders, diagnosed when a person has three or more of the following five conditions: elevated blood pressure, high triglycerides, abdominal obesity, elevated blood sugar levels, and decreased high-density lipoprotein (HDL) cholesterol levels.19

Decaf coffee may lower the risk of MetS due to its chlorogenic acid levels. A recent meta-analysis examined the effects of green coffee extract capsules (180-376 milligrams of CGA) and liquid decaf coffee (510.6 milligrams of CGA) on metabolic disease markers. Both forms of decaf coffee improved blood pressure, waist circumference, blood sugar, and triglycerides over four weeks.

Key findings include:19

Decaf coffee may help moderate blood sugar, especially in those with normal cholesterol.
Decaf coffee can increase HDL cholesterol levels in individuals with normal cholesterol, particularly at higher CGA concentrations.
Decaf coffee may be more effective than regular coffee in reducing blood pressure.
This meta-analysis is limited by the fact that decaf coffee’s benefits depend on CGA dosage. More detailed studies are necessary.19

Downsides
Decaffeination typically relies on chemical solvents to extract caffeine from raw coffee beans. While this process effectively removes caffeine, it can introduce unwanted chemicals that may not benefit the body.6

Decaffeination also alters the bean’s natural flavor compounds, diminishing its potential for a rich, robust flavor when roasted. Without caffeine, the coffee loses its signature mood-lifting and energy-boosting effects.612

Which Is Better?
When selecting your coffee, it ultimately comes down to your preferences and needs. Both decaf and regular coffee are rich in disease-fighting polyphenols, including beneficial chlorogenic acids (CGAs), making either a great option for heart health.715

Regular coffee is the best option for an energy boost and a bolder, richer flavor profile.56 Decaf provides a warm and satisfying alternative for those sensitive to caffeine or managing conditions that caffeine can worsen.

Consult with your healthcare provider for personalized guidance if you are pregnant or have a condition that can make you more sensitive to caffeine and its potential side effects.

A Quick Review
You may enjoy a bold, rich cup of coffee socially and for its stimulating effects. If you’re sensitive to caffeine, decaf coffee allows you to enjoy your favorite brew without the jitters, sleeplessness, or other undesirable effects of caffeine. However, its flavor profile may be flatter.

Regular and decaf coffee are rich in polyphenols, which can enhance your health and lower the risk of various diseases, from type 2 diabetes to certain forms of cancer. Your choice between regular and decaf should align with your preferences and health needs.