Coffee has long been associated with numerous health benefits, including a reduced risk of heart disease and a longer life expectancy. But a new study suggests that when you drink your coffee might matter just as much as how much you drink. According to research published in the European Heart Journal, limiting coffee consumption to the morning could be more beneficial for your health than drinking it throughout the day.

Led by Dr. Lu Qi, a professor of epidemiology at Tulane University, this study is the first to examine how the timing of coffee consumption affects long-term health outcomes. “We don’t typically give advice about timing in our dietary guidance, but perhaps we should be thinking about this in the future,” Dr. Qi said.

Previous studies have shown that moderate coffee consumption is linked to lower risks of type 2 diabetes, cardiovascular disease, and even premature death. However, factors like genetics, the amount consumed, and added sweeteners have shown inconsistent effects on these relationships. This new study aimed to fill that gap by focusing on when coffee is consumed.

The researchers analyzed data from the National Health and Nutrition Examination Survey (NHANES), which tracked the health and dietary habits of 40,725 adults aged 18 and older from 1999 to 2018. Participants reported their daily coffee intake, including both caffeinated and decaffeinated coffee, and the timing of their consumption, categorized into three periods: morning (4 a.m. to 11:59 a.m.), afternoon (12 p.m. to 4:59 p.m.), and evening (5 p.m. to 3:59 a.m.).

The study identified two main coffee consumption patterns: morning-only drinkers and all-day drinkers. After nearly 10 years of follow-up, there were 4,295 deaths from all causes, including 1,268 from cardiovascular disease and 934 from cancer.

The results were significant: participants who limited their coffee consumption to the morning had a 16% lower risk of dying from any cause and a 31% lower risk of dying from cardiovascular disease compared to non-coffee drinkers. Interestingly, the amount of coffee consumed in the morning—whether one cup or more than three—didn’t seem to affect these benefits. In contrast, those who drank coffee throughout the day did not experience these protective effects.

These findings remained consistent after adjusting for factors such as sleep patterns, age, race, physical activity, and health conditions like hypertension and diabetes. Dr. Qi suggests that the timing may influence health outcomes because coffee, particularly when consumed later in the day, could disrupt circadian rhythms and hormonal levels, such as melatonin, which regulates sleep. Disrupting melatonin production in the evening has been linked to increased blood pressure and cardiovascular disease.

Vanessa King, a registered dietitian and spokesperson for the Academy of Nutrition and Dietetics, pointed out that while the study was observational and does not prove a direct cause-and-effect relationship, its findings are important. “Cardiovascular disease is the leading cause of death in the United States, so these results are significant,” she said.

Dr. David Kao, a heart health expert at the University of Colorado Anschutz, found the study fascinating and praised its use of advanced methods to categorize coffee-drinking patterns. However, he noted that there are limitations, such as the reliance on self-reported dietary data, which can be inaccurate. Additionally, genetic factors related to caffeine metabolism were not considered in the study, which could also influence the results.

One possible explanation for the morning coffee benefit is that people who drink coffee in the morning may also engage in other healthy habits, such as exercising or eating less processed food, Dr. Qi suggested. Moreover, coffee’s antioxidants, which help reduce inflammation, may be more effective when consumed earlier in the day, as inflammatory markers are typically highest in the morning.

For those considering adjusting their coffee habits, experts recommend ensuring adequate sleep, as conditions like sleep apnea could make it difficult to limit coffee to the morning. For non-coffee drinkers, registered dietitian Sue-Ellen Anderson-Haynes advises evaluating overall lifestyle choices before adding coffee to the routine.

Until more research is available, health experts recommend following a doctor’s or dietitian’s advice on caffeine intake. As Dr. Qi suggests, the timing of your coffee consumption might play a significant role in maximizing its health benefits.

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