Every few months, I scroll past a new claim that there’s a best time to drink coffee in the morning but paid no attention—until now. It may seem ironic since I’m a health and wellness enthusiast (I drink daily ginger shots and obsess over my protein intake), but something about messing with my morning coffee just feels like a step too far. I’ve stressed myself out over oat milk being allegedly “unhealthy,” and even broke up with my beloved alternative creamer. So when it comes to coffee, I drink it when I can. And that’s that.
Coffee FAQS, at a glance
- Health benefits of coffee
- When's the best time to drink coffee?
- How much coffee is too much?
- What about drinking coffee for weight loss?
- How to boost energy without increasing caffeine
Fortunately, I might have actually been onto something. Despite recurring claims that there is a “best” time to drink coffee for health benefits, this might not actually be the case. What is true—and backed by actual research—however, are coffee’s various health benefits.
Health benefits of coffee
“There is research that indicates a moderate amount of coffee, meaning to five cups per day, can result in protection from certain diseases due to the antioxidants that it contains,” Anna Beery, RD, LDN, a registered dietitian at The Ohio State University Wexner Medical Center, tells Glamour. “Studies have shown that coffee can decrease risk for type 2 diabetes, cardiovascular disease, certain cancers, and Parkinson’s disease."
According to Shannon O’Meara, a registered dietitian at Orlando Health, caffeine has also been seen to provide exercise-related performance benefits in for aerobic exercise or sports. “There are also benefits see in improving cognitive function and the ability to focus, and habitual coffee consumption is also associated with a reduced risk for gallstones," she says.
In lower doses, studies have also found that coffee can help boost your mood and decrease depression and anxiety. “Not only does coffee have antioxidants and compounds that act as anti-inflammatories, but it has nutrients including potassium, niacin and magnesium,” Beeery adds. Not bad!
What’s the best time to drink coffee?
Is there really a “best” time to drink coffee to reap all of those benefits? No. “Currently, there is no research that suggests a specific time of day for optimal health relating to coffee consumption," says O'Meara.
Thus, the best time to drink coffee depends on the person and their needs. “Coffee takes about 60 minutes to reach maximal plasma caffeine levels so depending on what you are doing or need, that can impact when you drink coffee and when you need the caffeine to kick in, she adds.
There are some things to consider, however, such as potential gastrointestinal issues or nighttime caffeine. “Drinking a cup of water or eating food before coffee may be best for those that have digestive issues when drinking coffee on an empty stomach, and I would also be careful not to drink coffee too late in the day so this does not disturb sleep,” Beery says.
While it varies from person to person depending on their tolerance, Beery suggests avoiding coffee in the later afternoon hours so the caffeine does not impact your sleep schedule.
How much coffee is too much?
While there isn’t necessarily a proper time to drink coffee, there is a recommended limit on actual caffeine intake. According to Beery, most adults should be having a maximum of 400 milligrams of caffeine per day, which is what you’ll find in three to five eight-ounce cups of coffee.
However, this recommendation varies depending on your stage of life, according to O'Meara. “For example, if you are pregnant, the recommended maximum caffeine intake is 200 milligrams a day, or two cups of coffee.”
All of this applies to non-coffee related drinks like soda and energy drink as well, adds Meery. “Excessive intake of caffeine can increase your heart rate, cause anxiety, and lead to trouble falling asleep, though caffeine tolerance can be different for everyone.”
What about drinking coffee for weight loss?
Some people swear by coffee for weight loss and boosting their metabolism. But is there actually any merit—or rather, research—backing that claim? Actually, yes!
“There are some studies that indicate drinking coffee may lead to reduction in body fat and weight loss when incorporated into a healthful diet,” Beery says. “Coffee beans do have components such as antioxidants that can help boost metabolism.” However, she notes that what you add to the coffee makes a major difference in how “healthy” it is in the end. “Try not go overboard on the cream and sugar,” she says.
As for the best time to drink coffee for weight loss? “There is not any evidence that drinking coffee at a specific time may help with weight loss,” Beery concludes.
How to boost energy without increasing caffeine
“If you find that you don’t have any energy and want to avoid caffeine, the first thing you want to do is get adequate sleep,” says O'Meara. “Adults should sleep 7 or more hours daily; to work on sleeping more, have a set bed time, decrease screen time at night, and ensure your sleeping environment is cool, quiet, and dark.”
The next thing you want to do to feel more energized is ensure you are eating enough. “If you are not eating enough, you are not giving your body fuel to make energy," says O'Meara, who notes that a healthy diet is composed of whole grains, lean or plant-based protein, fruits, vegetables, and healthy fats. “Lastly, to feel more energized, ensure you are active enough and moving your body throughout the day, as completing exercise can increase your perceived energy."
Finally, it's important to note that reducing stress can help boost energy levels, too. “Meditation, breathing exercises, going for a walk, or even just talking with a friend may help," Beary concludes.
Danielle Sinay is the associate beauty editor at Glamour. Follow her on Instagram @daniellesinay.
