Best time to drink coffee according to a nutritionist — not when you think

There is an ideal window for drinking your coffee after waking up, and the timing might surprise you.

As searches for “best time of day to drink coffee’” have skyrocketed by 200% in the past month, an expert shared the most effective ways to enjoy your favourite brew.

Recent findings indicate that morning coffee drinkers may experience the most health benefits, but not by drinking it as soon as possible after you wake up. 

Zara Hiridgee, nutritionist and founder of Flourish with Zara , has provided deeper insights on timing your morning brew for success.

“Right after waking, your body releases cortisol, a hormone linked to alertness. Drinking coffee during this spike may feel redundant,” she said.

Instead, it’s advised to wait 30–90 minutes to let cortisol work first: “Introducing caffeine after this period complements your natural rhythm rather than competing, providing a smoother, more noticeable boost,” Zara said.

In a nutshell, drinking coffee immediately upon waking may cause a sharp energy spike followed by an afternoon crash, whereas “delaying coffee can help maintain steady energy levels throughout the day”, perfect for those with the hope of hacking into their most energised and productive self.

As over 2.25 billion cups of coffee are consumed daily, it remains the most popular drink in the world. However, the benefits of drinking coffee can be hindered by excessive consumption. To help, Zara recommended the ideal amount of coffee to enjoy.

“The short answer is that there’s no one-size-fits-all number,” she said. “That said, most research points to about three to four cups a day, or roughly 300 – 400 milligrams of caffeine, as a reasonable upper limit for many healthy adults.”

She further explained: “Within this range, benefits such as heightened alertness, potential cognitive and metabolic perks are often reported.”

From this, Zara shared the following key pointers that could mean you’re pushing your caffeine limits.

“If you find that your focus is actually worse or you’re crashing in the afternoon, that might be a clue you’re pushing past your tolerance,” she said.

“Another thing to watch for is reliance. If you need multiple cups just to feel baseline functional, it might be a signal to scale back or take a short caffeine break to reset your sensitivity.”

One approach Zara suggested is cycling your coffee intake and consider “strategic pauses”, as taking a break from caffeine for a day or so might heighten its effects the next time you drink it.

This pause helps reset sensitivity. Additionally, even swapping one cup of regular coffee for decaf can give your receptors a partial break.

Zara also suggested food and drink items that can enhance caffeine’s effects which can be consumed around the time of your morning brew.

“Green tea, containing the compound L-theanine, works synergistically with caffeine to enhance focus, helping to create a calm yet alert mental state, ideal for productivity” she shared.

Moreover, adding in a splash of full-fat milk, or blending coffee with unsalted butter also has its benefits.

“Healthy fats can slow the absorption of caffeine, providing a more steady energy boost, instead of a quick spike,” the nutritionist said.

Complex carbohydrates and rich proteins can help to sustain energy levels, and stabilise blood sugar, which Zara added, is “helpful to prevent the crash coffee drinkers can experience.”

If you ever find yourself having consumed too much coffee or just want to neutralize its effects more quickly, Zara shared a helpful tip for counteracting caffeine.

She said: “Water is key. Caffeine is a mild diuretic, so having water throughout the day – particularly alongside coffee – can help prevent dehydration and the groggy feeling that can follow.

“Magnesium-rich foods can help to relax the nervous system and counteract over-caffeination.

“Bananas, almonds, spinach, and dark chocolate are excellent sources, and herbal teas like chamomile can help offset any overstimulation later in the day.”