Many people drink coffee right after waking up, while others even enjoy it in the evening, despite its potential to cause insomnia. So, what is the healthiest time to drink coffee?
The Best Time to Drink Coffee
According to Dr. Trương Hồng Sơn, Director of the Vietnam Institute of Applied Medicine, drinking coffee immediately after waking may actually reduce its energy-boosting effect.
Right after waking, your body’s cortisol levels naturally peak. Cortisol helps increase alertness and focus and also plays a role in regulating metabolism, immune response, and blood pressure. Cortisol levels are typically highest within 30–45 minutes of waking and gradually decrease throughout the day.
Dr. Sơn recommends waiting until mid-morning, when cortisol begins to drop. For example, if you wake up at 6:30 a.m., the ideal time to drink coffee is between 9:30 a.m. and 11:30 a.m. to enhance energy and improve concentration.
While some people enjoy coffee at night, Dr. Sơn advises drinking it in the morning and avoiding it before bedtime.
Also, because tannins in coffee can inhibit iron absorption, it’s best not to drink coffee immediately after meals to avoid reducing iron uptake from food.
Who Should Limit Coffee Intake
Caffeine can increase alertness, but excessive consumption may lead to anxiety and heart palpitations. Daily intake of 1,000 mg or more of caffeine has been linked to nervousness, restlessness, and similar symptoms.
For most healthy adults, 250–400 mg of caffeine per day—about 2–3 cups of coffee—is considered safe.
Experts caution that too much coffee can negatively affect the central nervous system, cardiovascular system, digestive system, and kidneys, keeping them in a constant state of stimulation. People with heart disease or high blood pressure should avoid coffee altogether.
Individuals prone to insomnia or anxiety should also be careful, as coffee can worsen these conditions. Drinking coffee on an empty stomach can increase stomach acid, causing diarrhea or irritable bowel syndrome.
Pregnant women should be cautious with caffeinated beverages. Even decaffeinated coffee contains some caffeine—typically 2–7 mg per cup compared with 75–165 mg in regular coffee.