{"id":489759,"date":"2026-02-21T10:48:07","date_gmt":"2026-02-21T10:48:07","guid":{"rendered":"https:\/\/www.newsbeep.com\/ca\/489759\/"},"modified":"2026-02-21T10:48:07","modified_gmt":"2026-02-21T10:48:07","slug":"nutritionists-reveal-the-exact-time-to-drink-your-morning-coffee","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/ca\/489759\/","title":{"rendered":"Nutritionists reveal the exact time to drink your morning coffee"},"content":{"rendered":"

For millions, the kettle or expensive kitchen-top coffee<\/a> machine goes on within seconds of the alarm ringing. But nutrition experts say that instinctive first sip could be a mistake \u2013 and that there is a far better time to drink your morning coffee<\/a> if you actually want it to work.<\/p>\n

Spanish nutritionist Pablo Ojeda has set out what he calls the \u201845-minute rule\u2019, arguing that caffeine<\/a> is most effective if you wait at least half an hour after waking up \u2013 not immediately.<\/p>\n

And another medical expert goes further, suggesting you should wait a full 90 minutes.<\/p>\n

Why coffee<\/a> works in the first place<\/p>\n

Coffee<\/a> remains one of the most widely consumed drinks in Europe, prized for its caffeine hit. According to Gregorio Varela, Professor of Nutrition, writing in Coffee and a Healthy Lifestyle for the Spanish Nutrition Foundation, caffeine is an alkaloid that \u2018easily penetrates all the body\u2019s cells, and scientific evidence tells us that it stimulates the transmission of impulses between neurons\u2019.<\/p>\n

He adds that \u2018a daily amount of coffee of less than 300 milligrams, that is, between two and three cups, relieves fatigue, delays tiredness, and promotes cognitive function\u2019.<\/p>\n

Research also suggests coffee:<\/p>\n

Influences the cardiovascular, respiratory and gastrointestinal systemsHas a mild diuretic effect, although 24-hour urine output is similar to those drinking caffeine-free liquidsCan improve the absorption and effect of analgesics, particularly in migraine reliefIs a significant source of antioxidants, which help combat oxidative stress linked to cardiovascular and neurodegenerative diseases such as Alzheimer\u2019s and Parkinson\u2019sProvides dietary fibre in the form of non-digestible polysaccharides with a prebiotic effect that supports gut microbiota<\/p>\n

The \u201845-minute rule\u2019 explained<\/p>\n

Ojeda challenges the common habit of drinking coffee the moment you wake up. “The best option to experience the effects of caffeine isn’t what everyone does, which is when we wake up,” he says.<\/p>\n

His reasoning centres on cortisol \u2013 the body\u2019s natural stress and alertness hormone: “When we wake up, we have very high levels of cortisol (the stress hormone), so drinking coffee wouldn’t make sense to wake us up even more or to have more energy.”<\/p>\n

Instead, he advises: “Drink it half an hour or 45 minutes after waking up, and not immediately after.”<\/p>\n

In short, let your body\u2019s natural wake-up system do its job first \u2013 then add caffeine.<\/p>\n

Why some say wait 90 minutes<\/p>\n

Dr Marta Gonz\u00e1lez-Corr\u00f3, a medic with a Master\u2019s in Nutrition and Food from the University of Barcelona, advises waiting even longer.<\/p>\n

“It is better to have your first coffee 90 minutes after waking up and not during the hours when you naturally produce cortisol,” she says.<\/p>\n

She notes that cortisol peaks typically occur:<\/p>\n

Between 8am and 9amBetween 12pm and 1pmBetween 5.30pm and 6.30pm<\/p>\n

\u2018At these times, you already have circulating cortisol in your blood and don’t need to drink coffee; you already have cortisol activation,\u2019 she explains.<\/p>\n

She also warns: \u2018If you’re very fond of coffee and drink it during hours when you naturally produce cortisol, you’ll produce less cortisol over time and become more dependent on coffee to stay alert and energetic.\u2019<\/p>\n

Caffeine blocks adenosine \u2013 the chemical that makes you feel sleepy. Over time, she says, regular intake can lead the body to produce more adenosine, meaning you need more caffeine to achieve the same effect.<\/p>\n

“Ideally, it’s better to have your first coffee 90 minutes after waking up,” she said.<\/p>\n

Is coffee after lunch a bad idea?<\/p>\n

In Spain and across Europe, coffee after a meal is a firm tradition. But Ojeda says it is \u2018neither the best nor the most advisable time\u2019.<\/p>\n

He explains that \u2018coffee can inhibit the absorption of some nutrients and prevent them from being absorbed\u2019.<\/p>\n

Both coffee and tea can interfere with the absorption of: Iron; Calcium; and Vitamin C. Drinking coffee straight after an iron-rich meal, for example, may reduce iron absorption.<\/p>\n

For those concerned, herbal tea or water with lemon or ginger may be preferable, particularly as vitamin C enhances iron uptake from plant-based foods. Caffeine also speeds up digestion, which can reduce the absorption of certain micronutrients in people who are already deficient.<\/p>\n

And for those prone to heartburn or reflux, coffee after spicy or fatty meals may worsen symptoms because it acts as a stimulant and can increase discomfort.<\/p>\n

The gym exception<\/p>\n

Dr Gonz\u00e1lez-Corr\u00f3 says coffee on an empty stomach can be appropriate if you are about to exercise. In that setting, caffeine acts as an ergogenic aid \u2013 helping improve endurance and reduce perceived effort during physical activity.<\/p>\n

If your morning includes a run or gym session, that early coffee may still have a place.<\/p>\n

Coffee and the brain<\/p>\n

Caffeine\u2019s effects extend to the central nervous system. Dr Gonz\u00e1lez-Corr\u00f3 explains that drinking coffee before learning something can increase mental clarity, concentration and alertness via dopamine release in the frontal lobe. Consuming caffeine after learning may enhance memory consolidation.<\/p>\n

Some studies suggest moderate caffeine intake may be linked to a reduced risk of Alzheimer\u2019s and Parkinson\u2019s disease, possibly through dopamine-related pathways. There is also evidence that caffeine taken with aspirin may help reduce migraine.<\/p>\n

However, experts stress the key word is moderation. For most adults, that means no more than around 300mg of caffeine a day \u2013 roughly two to three cups of coffee.<\/p>\n

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