It’s so nice to wake up to a fresh cup of coffee, but science has shown that it may not be the best to have your cup of joe right as you crawl out of bed! Keep reading to learn more about the best time to drink coffee. 

Over the last several decades, coffee has been one of the most heavily researched dietary components. Studies have found moderate drinkers of coffee may have decreased risk of cardiovascular disease, type 2 diabetes, uterine and liver cancer, and Parkinson’s disease – to name a few [1]. In fact, a 2017 Harvard T.H. Chan School of Public Health study showed coffee consumption provides increased health benefits and a lower risk of death in patients diagnosed with colorectal cancer in comparison to non-coffee drinkers [2]. Furthermore, coffee has proven to increase alertness, improve mental and physical performance, and provide antioxidants to help defend against toxicity and free radical damage in our bodies [3].

It's Coffee Time... but When's the Best Time to Brew It

It should be no surprise that approximately 64% of U.S. consumers drink coffee on a daily basis, with many coffee drinkers having their ritualistic first cup shortly after waking up to “jump-start” their day [4]. A second, third, and even fourth cup are likely to follow later in the morning as the average American consumes 3.2 nine-ounce cups of coffee per day. America not only runs on coffee, they are chock full of it. However, recent studies suggest the best part of waking up is holding off from drinking that cup of coffee first thing in the morning, because it may actually decrease its health benefits.

There is a part of the brain called the suprachiasmatic nucleus (SCN) that controls the release of the stress hormone, cortisol, at different times throughout the day to make you feel more alert, similar to that of caffeine. Cortisol levels begin to rise shortly after waking each morning, and the average person (i.e., somebody who rises at or around 6:30 am), will have cortisol levels peak between 8:00-9:00 am [5].

It's Coffee Time... but When's the Best Time to Brew It

Drinking your coffee shortly after waking when your SCN is already ramping up its release of cortisol limits the positive effects of coffee and caffeine, because your body has already started to naturally perk you up. The addition of caffeine during a surge in cortisol will cause the body to form a tolerance to the effects of coffee, increase internal stress on your body, and/or cause that “jittery” feeling some can identify with since caffeine is known to elevate cortisol levels [6]. Resultantly, chronically high cortisol levels can lead to weakened immunity, high blood pressure, weight gain, irritability, and even hormonal imbalances.

Knowing all these factors and considering the body’s circadian rhythm, the best time to drink caffeinated coffee is three to five hours after waking (i.e., between the hours of 9:30 am and 11:30 am for an individual that wakes at 6:30 am). The average person’s cortisol levels will be naturally low during these hours and your body will be primed to benefit the most from that cup of joe.

References:

[1] Grosso, G., Godos, J., Galvano, F, & Giovannucci, E. (August 2017). Coffee, caffeine, and health outcomes: an umbrella review. Annual Review of Nutrition, 37:131-156.

[2] Feldscher, K. (20 December 2017). Drinking coffee may lower risk of early death from colorectal cancer. Retrieved from: https://www.hsph.harvard.edu/news/features/coffee-colorectal-cancer/.

[3] McLellan, T., Caldwell, J. Lierberman, H., (7 December 2016). A review of caffeine’s effects on cognitive, physical, and occupational performance. Neuroscience & Biobehavioral Reviews. 71:294-312.

[4] Prentice, C. (17 March 2018). Americans are drinking a daily cup of coffee at the highest levels in six years: survey. Reuters. Retrieved from: https://www.reuters.com/article/us-coffee-conference-survey/americans-are-drinking-a-daily-cup-of-coffee-at-the-highest-level-in-six-years-survey-idUSKCN1GT0KU.

[5] Debono, M., Ghobadi, C., Rostami-Hodjegan, A., Huatan H, Campbell, M.J., Newell-Price, J., Darzy, K., Merke, D.P., Arlt, W., & Ross, R.J. (2009). Modified-release hydrocortisone to provide circadian cortisol profiles. The Journal of clinical endocrinology and metabolism. 94 (5): 1548-54.

[6] Kokalitcheva, K. (1 June 2015). Early morning is actually the worst time to drink coffee. Time. Retrieved from: http://time.com/3903826/coffee-early-morning-worst-time/.