Trigonelline is an alkaloid, a precursor to NAD+ nicotinamide adenine dinucleotide, a molecule that plays an important role in energy production in cells, especially in mitochondria — the energy centers of cells.
As we age, the efficiency of our mitochondria in energy production decreases, partly due to NAD+ levels. This decline is associated with various age-related conditions, such as sarcopenia, characterized by the loss of muscle mass and strength.
Consider trigonelline in the body as a key to kick-starting the energy factory in muscle cells. Like a key turning a lock and revving an engine, trigonelline helps activate mitochondria, improves energy production, and enhances muscle function, especially with aging. This provides continuous and efficient operation of the body.
Such effects have been observed in different animal species, including humans, where higher levels of trigonelline in the blood were associated with better muscle strength and function. Conversely, low levels were associated with sarcopenia or muscle loss.
From this discovery, daily consumption of coffee, which is a rich source of trigonelline, may be a simple and natural way to support muscle health and reduce some aspects of aging.
However, the exact amount of coffee needed to achieve these benefits is not specified in the study, as trigonelline content can vary significantly depending on the type and preparation method of coffee.
Typically, moderate consumption of black coffee (approximately 3–4 cups a day) is considered beneficial for most people, but individual reactions may vary.
The study also debunked several common myths about coffee.
Myths About Coffee Harm
Coffee causes dehydration. Although caffeine has a mild diuretic effect, the fluid in coffee helps maintain hydration. Research shows that in people who regularly drink coffee, the diuretic effect is minimal.
Coffee causes cardiovascular diseases. Numerous studies have shown that moderate coffee consumption does not increase the risk of cardiovascular diseases. In fact, some studies show that it may protect against certain cardiovascular diseases.
Coffee causes addiction. While caffeine can create a mild habit, it does not stimulate the brain's reward system like drugs. Most people can control or adjust their coffee consumption without serious withdrawal symptoms associated with true addiction.
Coffee causes cancer. In 2016, the World Health Organization removed coffee from the list of possible carcinogens, finding no evidence of its link to cancer. Some studies even suggest that coffee may reduce the risk of certain types of cancer.
Benefits of Coffee for Health
And there are many other reasons to enjoy a cup of coffee, beyond minimizing muscle mass loss.
Antioxidants. Coffee contains potent antioxidants such as chlorogenic acid and caffeine, which neutralize harmful free radicals. This antioxidant activity is associated with a reduced risk of cardiovascular diseases and some types of cancer.
Caffeine. Caffeine, the most well-known active component of coffee, is well studied. It enhances brain activity, improves mood, and boosts metabolism. Studies show that caffeine can increase metabolism by 11% and enhance physical performance.
Chlorogenic acid. It is believed to be another important component that helps lower blood sugar levels and potentially reduce the risk of type 2 diabetes. Research has shown that chlorogenic acid can improve glucose metabolism, which is crucial for diabetes treatment.
Magnesium and B vitamins. Coffee contains essential nutrients such as magnesium and B vitamins, which play a crucial role in many bodily functions, including energy metabolism and DNA regeneration.
However, while the potential health benefits of coffee are promising, it is important to consume it in moderation and consider individual tolerance. It is also most beneficial to consume coffee as a black drink or with minimal sugar to not offset its benefits with extra calories.
The latest study conducted by international scientists highlights the potential of dietary interventions to improve health indicators, especially in the elderly population. This opens doors for further research on the role of trigonelline in human health and its potential as a dietary supplement or as part of a broader strategy to combat age-related muscle loss.