Drinking coffee in the morning significantly reduces the risk of death and heart disease, while the benefits disappear for all-day drinkers, a groundbreaking study reveals.
Key Points at a Glance
- Morning Advantage: Coffee drinkers who consume their brew in the morning are 16% less likely to die from any cause and 31% less likely to die from cardiovascular disease.
- All-Day Drinking Risks: Consuming coffee throughout the day negates the health benefits, possibly due to disruptions in circadian rhythms and sleep.
- Verified Findings: Analysis of 40,725 adults over 10 years supports the health advantages of morning coffee, with results confirmed in a smaller study group.
- Anti-Inflammatory Effects: Morning coffee may counteract inflammatory compounds that peak early in the day, benefiting both caffeinated and decaffeinated coffee drinkers.
A comprehensive study published in the European Heart Journal has found that the time of day you drink your coffee can profoundly impact its health benefits. Analysis of over 40,000 adults showed that those who drank coffee exclusively in the morning had a significantly lower risk of death from all causes and cardiovascular disease during a decade-long follow-up.
In contrast, participants who drank coffee throughout the day showed no significant reduction in mortality compared to non-coffee drinkers. These findings suggest that while coffee has inherent health benefits, they are best realized when consumed in the morning.
One possible explanation is the effect of coffee on circadian rhythms. Drinking coffee later in the day may suppress melatonin, a hormone essential for sleep, leading to poor sleep quality and increased inflammation and blood pressure. These factors can adversely affect heart health, reducing the benefits of coffee consumption.
Morning coffee, however, aligns better with the body’s natural rhythms. Researchers believe that anti-inflammatory compounds in coffee may counteract substances in the blood that drive inflammation, which tend to peak in the morning. Interestingly, this effect is observed in both caffeinated and decaffeinated coffee, suggesting that compounds other than caffeine are also at work.
The study is one of the largest of its kind, drawing data from the U.S. National Health and Nutrition Examination Survey conducted between 1999 and 2018. Participants’ coffee habits and health outcomes were analyzed, with results verified by a smaller, week-long food and drink diary study involving 1,463 individuals.
These findings build on previous research, including a 2022 UK Biobank study, which linked moderate coffee consumption (up to three cups a day) with better heart health.
Prof. Lu Qi, a lead researcher at Tulane University, highlighted the need for dietary guidelines to consider not just what we consume but when we consume it. Meanwhile, Prof. Thomas Lüscher, a cardiologist, emphasized the benefits of drinking coffee in the morning, encouraging coffee lovers to enjoy their brew earlier in the day for maximum health benefits.
However, moderation remains key. The NHS recommends limiting coffee intake to no more than four cups a day to avoid increasing blood pressure, with pregnant women advised to limit caffeine to 200mg daily.
Morning coffee may be more than a wake-up ritual—it could be a heart-healthy habit. With substantial evidence supporting its benefits, the advice is clear: “Drink your coffee, but do so in the morning.”
