Why Morning Coffee Could Be the Secret to a Longer Life
A massive new study reveals that when you drink your coffee—not just how much—may be key to reducing your risk of heart disease and early death.
Did you know that it’s not just how much coffee you drink, but when you drink it that could impact your health and longevity? This large, data-driven study dives into the timing of coffee consumption and its links to mortality, offering practical insights for everyday coffee drinkers.
PMID: 39776171
Quick Summary
Aim: To identify patterns in coffee drinking timing among US adults and evaluate how these patterns relate to all-cause and cause-specific mortality.
Key Finding: Drinking coffee mainly in the morning is linked to lower risks of death from any cause and cardiovascular disease, compared to not drinking coffee or drinking it throughout the day.
Study Overview
Background
While moderate coffee intake is widely considered healthy, there’s been little focus on whether the timing of coffee matters for health outcomes. Since coffee can affect circadian rhythms and sleep, understanding timing could help optimise its benefits and minimise risks.
Methods
Population: 40,725 US adults from NHANES (1999–2018), plus validation in 1,463 adults from two lifestyle validation studies.
Assessment: Dietary recalls and 7-day food records were used to determine the timing and quantity of coffee consumption.
Patterns Identified:
Morning-type: Coffee is mainly consumed between 4 a.m. and noon.
All-day-type: Coffee spread throughout the morning, afternoon, and evening.
Analysis: Cluster analysis identified the patterns. Mortality data were linked and analysed using Cox proportional hazards models, adjusting for confounders like age, sex, health status, sleep, and other dietary factors.
Results
Coffee Timing Patterns
Morning-type: 36% of participants.
All-day-type: 16% of participants.
Non-drinkers: 48% of participants.
Mortality Findings
Morning-type coffee drinkers had a significantly lower risk of all-cause mortality (HR: 0.84; 95% CI: 0.74–0.95) and cardiovascular mortality (HR: 0.69; 95% CI: 0.55–0.87) compared to non-drinkers, even after adjusting for how much coffee they drank.
All-day-type drinkers did not have a significant reduction in mortality risk compared to non-drinkers.
Cancer mortality: No significant association with coffee timing.
Coffee Amount Matters—But Only in the Morning
Higher coffee intake (more than 1 cup per day) was associated with lower all-cause mortality only in the morning-type group.
No clear benefit was seen for those who drank coffee throughout the day, regardless of the amount.
Related
Practical Takeaways
Drink Your Coffee in the Morning: If you want the potential health benefits—especially for heart health—keep your coffee drinking mainly in the morning hours.
More Isn't Always Better: Drinking more coffee doesn't seem to add extra benefit if you spread it throughout the day.
Stick to Routine: Morning coffee drinkers may also have healthier routines overall, but the timing itself appears to play a key role.
Key Takeaways
Optimise Performance and Health: Having your coffee in the morning may help you gain health benefits without interfering with your sleep or circadian rhythms.
Avoid Afternoon/Evening Coffee: Drinking coffee later may disrupt sleep and circadian health, potentially negating the benefits seen with morning consumption.
Personalize Your Habit: If you’re already a morning coffee drinker, you’re likely on the right track for both health and performance.
Conclusion
Drinking coffee mainly in the morning is associated with a reduced risk of death from all causes and cardiovascular disease, independent of the amount consumed. Coffee consumed throughout the day does not provide this benefit. For most people, shifting coffee intake to the morning is a simple, actionable step to potentially improve long-term health.
Reference
Wang X, Ma H, Sun Q, Li J, Heianza Y, Van Dam RM, Hu FB, Rimm E, Manson JE, Qi L. Coffee drinking timing and mortality in US adults. Eur Heart J. 2025 Feb 21;46(8):749-759. doi: 10.1093/eurheartj/ehae871. PMID: 39776171; PMCID: PMC11843000.
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Thanks for sharing as always Danny, ironically this is exactly how I drink coffee, having 1-2 cups before 10am (I wake at 5am...).