Experts have discovered the best time to drink coffee - and the healthiest way to do it

Coffee is a daily ritual for millions – in the UK alone, we consume approximately 98 million cups of coffee per day, while 16% of us visit coffee shops on a daily basis. But when is the ideal time to enjoy your caffeine boost? And how can you make it as healthy as possible? We asked a range of experts to explain the science, the practicalities and the healthiest approaches to consuming caffeine.

What’s the best time of day to drink coffee?

Many of us reach for our morning coffee almost as soon as we wake, but experts suggest holding off a little longer – until mid-to-late morning – for the most effective and healthiest energy boost. This is because your body’s natural cortisol levels are highest shortly after waking, meaning you’re already getting a natural alertness boost. Adding caffeine at this point can lead to overstimulation and jitteriness.

Celeste Wong, coffee expert and barista, also advises giving yourself time to wake up before reaching for your first cup. She suggests waiting 30 to 90 minutes after waking, allowing hormones like cortisol and adenosine to regulate naturally and helping prevent an afternoon caffeine crash.

Additionally, research from the University of Bath highlights that drinking coffee after breakfast, rather than before, is better for metabolic control and blood sugar stability. A protein-rich breakfast followed by coffee is considered an optimal routine for both energy and health.

How long do the effects of caffeine last?

Caffeine is absorbed rapidly, with its effects felt within 15-60 minutes of consumption. This may last for around 3-5 hours – although this depends on how well you absorb and process caffeine. The half-life of caffeine – the time it takes for the amount in your bloodstream to reduce by half – is around five hours in a healthy adult. This means that if at 10am you drink a coffee with 200mg of caffeine in it, you may still have half of that caffeine (100mg) in your system at 3pm.

For some, the stimulating effects can last anywhere from 2 to 12 hours, depending on individual factors such as sex, genetics, weight and other external factors (like smoking and diet). This is why it’s generally advised to avoid caffeine in the late afternoon or evening, as it may disrupt your sleep.

What are the impacts of caffeine?

Caffeine’s main effect is to block adenosine receptors in the brain, reducing the urge to sleep and increasing alertness. Moderate caffeine consumption has been linked to a range of benefits, including improved cognitive function, better mood and even a lower risk of certain diseases such as coronary heart disease and stroke.

However, drinking too much caffeine can cause negative effects such as anxiety, restlessness, increased heart rate, headaches, digestive issues and sleep disturbances. For some people, even moderate amounts can lead to jitteriness or exacerbate feelings of stress and anxiety. Nutritionist Holly Dunn notes that it is also important to recognise that caffeine creates a false sense of energy, rather than providing actual energy to the body.

Research tends to point towards caffeine causing temporary spikes in blood glucose levels. Sports nutritionist and founder of Lift Club Beth Johnson recommends eating a protein-rich breakfast before your first cup of coffee, paired with some healthy fats to ensure a balanced start to your day.

“Something like a two whole egg, two egg white omelette with veg and a cheese of your choice is great. Or if you prefer something slightly sweeter, a big bowl of Greek yogurt with berries and a good dollop of peanut butter.”

Do these effects vary between different people?

The impacts of caffeine can vary significantly between individuals. Factors such as genetics, age, body weight, sex and overall health influence how quickly caffeine is metabolised and how sensitive you are to its effects.

"Some people metabolise caffeine slowly, making them more sensitive to its effect, while others tolerate it well," explains registered nutritionist Zara Hiridjee.

Certain groups of people, such as those with anxiety, sleep disorders, bipolar disorder, heart conditions or high blood pressure, as well as those taking certain medications, may be more sensitive to caffeine and should consider limiting or avoiding it. Pregnant women are advised to limit their intake to 200mg per day.

Are some forms of caffeine healthier than others?

Nutritionist Holly Dunn highlights that coffee does have advantages which have been shown to improve your health: "There are benefits associated with coffee’s anti-inflammatory, anti-diabetic, antioxidant, prebiotic, neuroprotective and performance-enhancing properties."

Dunn also underlines coffee's complex nutritional composition, "comprising over a thousand bioactive compounds with the potential to influence our health and performance, including polyphenols and other secondary metabolites".

“It’s also a source of micronutrients, including potassium, vitamins B3 and E, and a potentially important source of magnesium in modern societies, with one serving covering 6.4-7.5% of the daily requirement for men and women, respectively,” Dunn continues.

But not all caffeinated drinks are created equal. Black coffee, enjoyed without added sugar or cream, is low in calories and rich in antioxidants and polyphenols.

Decaffeinated coffee, especially when processed using the Swiss water process, retains most of these health benefits but with little or no caffeine, making it a good option for those who are sensitive to caffeine or want to avoid sleep disruption.

In contrast, sugary coffee shop beverages and coffee creamers can be high in sugar, unhealthy fats and artificial flavours, which can undermine the health benefits of coffee. Nutritionist Kerry Torrens warns that commercial creamers contain trans fats and added sugars: "[Coffee creamers] are typically highly processed, and as such may be classified as an ultra-processed food, which studies suggest may be linked to chronic health conditions like obesity, heart disease and cancer."

For those seeking a gentler or more sustained energy boost, alternatives such as green tea, matcha or adaptogenic coffees (which include herbs like ashwagandha and mushrooms like lion’s mane) may offer benefits with less risk of overstimulation or crash.

In summary

Best time for coffee: Mid-to-late morning, after a balanced, protein-rich breakfast.
Duration of effects: 2-12 hours with a half-life of around five hours, depending on individual factors
Impacts: Increased alertness and focus, but risk of anxiety, jitteriness and sleep disruption if over-consumed
Healthiest forms: Black coffee, high-quality specialty coffee, with minimal sugar or additives. Decaf and green tea are good options for those sensitive to caffeine.

Ultimately, the healthiest way to enjoy your caffeine boost is to be mindful of timing, quantity and the quality of your drink – and to listen to your body’s response. A balanced approach is key to making caffeine work for you, not against you.

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