NEW YORK, Jan 8: A recent study suggests that the timing of your coffee intake may be just as important as the amount you drink when it comes to your health. While coffee has long been linked to improved heart health and longer life, new research indicates that limiting your coffee consumption to the morning could provide significant benefits.

The study, published Tuesday in the European Heart Journal, found that drinking coffee in the morning — regardless of the amount consumed — was associated with a lower risk of premature death and cardiovascular disease. Researchers believe this may be an important factor in the growing market for life-extending therapies.

“This is the first study to examine how the timing of coffee consumption affects health outcomes,” said Dr. Lu Qi, lead author and professor at Tulane University’s Celia Scott Weatherhead School of Public Health. “While we typically don’t give advice on the timing of coffee intake in dietary guidelines, perhaps we should start considering this in the future.”

Previous research has linked moderate coffee consumption with lower risks of conditions like type 2 diabetes, cardiovascular disease, and early death. However, the impact of timing, genetics, added sweeteners, and the amount consumed has been less clear, according to the study’s authors.

For their research, the team analyzed the dietary and health data of 40,725 adults aged 18 and older, collected through the National Health and Nutrition Examination Survey (NHANES) between 1999 and 2018. The study included both caffeinated and decaffeinated coffee, with consumption patterns categorized into three groups: 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 researchers identified two main patterns of consumption: morning-only and all-day drinking. Over nearly a decade of follow-up, there were 4,295 deaths from all causes, including 1,268 from cardiovascular disease and 934 from cancer.

Compared to non-coffee drinkers, those who consumed coffee only in the morning had a 16% lower risk of early death and a 31% lower risk of dying from cardiovascular disease. The study found no such reduction in risk for individuals who consumed coffee throughout the day. These findings held even after accounting for factors such as sleep patterns, age, race, ethnicity, sex, family income, education, physical activity, and pre-existing health conditions.

Interestingly, the amount of coffee consumed — whether less than one cup or more than three cups a day — did not change the benefits of morning coffee. Whether it was caffeinated or decaffeinated, having coffee only in the morning was linked to lower mortality risk.

“This study is observational, meaning it doesn’t establish a cause-and-effect relationship,” said Vanessa King, a registered dietitian and spokesperson for the Academy of Nutrition and Dietetics, who was not involved in the research. “However, the results are meaningful given that cardiovascular disease is the leading cause of death in the U.S.”

Despite the promising findings, the study does have some limitations. One concern is that participants’ dietary intake was based on self-reported data, which can be prone to errors or biases. Additionally, long-term coffee consumption habits weren’t fully accounted for.

The authors also noted that while they considered multiple confounding factors, other variables — such as overall lifestyle choices — could have influenced the results. For example, those who drink coffee in the morning may also engage in healthier behaviors like exercising or eating less processed food.

Another missing factor was genetic information, which could play a role in how individuals metabolize caffeine. The study did not account for differences in genetic makeup that might influence caffeine metabolism rates.

The study’s authors speculate that drinking coffee in the afternoon or evening may interfere with circadian rhythms and melatonin levels, disrupting sleep and increasing the risk of cardiovascular issues. “Low melatonin levels have been linked to higher blood pressure and oxidative stress, which are risk factors for heart disease,” explained Dr. Qi.

Additionally, coffee contains antioxidants that help reduce inflammation in the body. These antioxidants may be particularly beneficial when consumed in the morning, as certain inflammatory markers are typically highest at that time. The anti-inflammatory effects of morning coffee may therefore be more beneficial than drinking coffee throughout the day.

For those looking to limit coffee to the morning but struggling with the habit, experts suggest examining overall sleep quality. King recommends consulting a sleep specialist to identify conditions like sleep apnea that may be affecting rest. You could also try diluting your afternoon coffee with water to reduce its impact while staying hydrated.

If you don’t drink coffee but are considering adding it to your routine, registered dietitian Sue-Ellen Anderson-Haynes suggests evaluating your overall lifestyle. “Look at the bigger picture: Are you living an active, balanced life with a healthy diet?” she said.

Until more research is conducted on the best time to drink coffee, Anderson-Haynes advises following your doctor or dietitian’s recommendations for caffeine intake.