Coffee: When is the best time to take your first cup?

Coffee isn’t just a drink — it’s a daily ritual, a global obsession. For many, it's the only way to start the day right. This liquid gold fuels mornings with a much-needed jolt of energy.

It turns out this humble bean could hold so much power. But coffee’s magic doesn’t stop at wakefulness. As it rushes into the brain, it takes on adenosine and its receptors, keeping drowsiness at bay.

It’s no wonder studies have linked coffee to a lower risk of depression, Parkinson’s disease, and Alzheimer’s disease.

But when is the best time to take your first cup for the day?

Is all-day coffee drinking make any good?

That coffee perks you up has been established in numerous studies. 

An increasing body of knowledge offers answers to these questions. Recent research indicates that the timing of coffee consumption can significantly impact health outcomes, particularly concerning cardiovascular health and overall mortality.

Latest study

A study published recently in the European Heart Journal (January 2025) analysed data from over 40,000 adults.

Here’s the key takeaway: Individuals who consumed coffee primarily in the morning had a 16 per cent lower risk of all-cause mortality and a 31 per cent lower risk of cardiovascular mortality compared to non-coffee drinkers.

In contrast, those who drank coffee throughout the day did not experience these benefits.

One possible explanation: Consuming coffee later in the day may disrupt circadian rhythms and affect sleep quality, potentially leading to adverse cardiovascular effects.

Cortisol and coffee timing:

Some experts suggest that delaying coffee intake until mid to late morning (e.g., between 9:30 and 11:30 AM) when cortisol levels naturally decline could optimise caffeine’s effectiveness and minimise potential interference with the body's stress-response system.

Morning coffee and heart health:

A Healthline article discussing the same European Heart Journal study emphasises that morning coffee consumption aligns better with the body’s natural rhythms, potentially offering protective cardiovascular benefits. 

The piece highlights the importance of considering not just the amount of coffee consumed but also the timing to maximise health benefits.

Optimum coffee time: Morning hours

To optimise the health benefits of coffee, particularly for heart health and longevity, it is advisable to consume coffee primarily in the morning hours. 

This practice aligns with the body's natural circadian rhythms and may reduce the risk of disrupting sleep patterns and increasing cardiovascular risk factors.

Coffee upsides:

Reduced risk of Type 2 diabetes: Regular coffee consumption may lower the risk of developing type 2 diabetes. A review of 30 studies found that each additional cup of coffee consumed per day was linked to a 6 per cent reduction in diabetes risk.

Neuroprotective effects: Coffee may help protect against neurodegenerative disorders such as Parkinson's and Alzheimer's diseases. Research indicates that regular caffeine intake is associated with a significantly lower risk of developing Parkinson's disease and may slow its progression.

Liver health support: Regular coffee consumption has been linked to a decreased risk of liver diseases, including liver cancer and cirrhosis. Studies suggest that coffee drinkers have a lower incidence of liver conditions compared to non-drinkers.

Excessive coffee consumption: the downsides

While moderate coffee intake is generally safe, consuming more than 400 milligrams of caffeine per day (approximately four cups of brewed coffee) can lead to negative side effects, including:

While individual tolerance to caffeine varies, it’s important to monitor your own response and adjust consumption accordingly to avoid these adverse effects.

More studies needed

Surprisingly, caffeine isn’t the only player in this game.

Hundreds of other yet-to-be-identified compounds contribute to coffee’s effects, influencing everything from stress responses to blood pressure regulation.

Here's the verdict so far: Coffee is complex, mysterious, and full of surprises — just like life itself.

Whether you fancy an Espresso, Cappuccino, or a simple Americano, that first sip in the morning is pure magic.

So the next time you cradle that warm cup of java, take a moment to appreciate its rich history, its deep science, and the undeniable joy it brings to the world — one sip at a time.

Just remember what Hippocrates, the grand dad of medicine, uttered: "Anything in excess is opposed to nature."

Meanwhile, enjoy your morning coffee.