Many people reach for their kettle or coffee machine as soon as their alarm goes off, eager for that first sip. However, nutrition experts warn that this instinctive habit might not be ideal. There might be a more effective timing for enjoying your morning caffeine boost.
Spanish nutritionist Pablo Ojeda introduces what he terms the “45-minute rule,” advocating for a delay of at least half an hour after waking up before consuming coffee. Remarkably, another medical professional suggests waiting as long as 90 minutes.
Why Coffee Works
Coffee is a beloved beverage across Europe, especially appreciated for its caffeine content. According to Gregorio Varela, a Professor of Nutrition, caffeine is an alkaloid that easily penetrates the body’s cells. Scientific research indicates that it enhances the transmission of impulses between neurons.
He further notes that consuming less than 300 milligrams of coffee daily—approximately two to three cups—can help alleviate fatigue, prolong energy levels, and boost cognitive functions.
Research indicates coffee also:
- Affects cardiovascular, respiratory, and gastrointestinal systems
- Presents a mild diuretic effect, with a 24-hour urine output comparable to those who consume caffeine-free fluids
- Enhances the absorption and efficacy of pain relievers, particularly for migraines
- Serves as a notable source of antioxidants, combating oxidative stress linked to diseases like Alzheimer’s and Parkinson’s
- Offers dietary fiber through non-digestible polysaccharides, fostering a healthy gut microbiome
The “45-Minute Rule” Explained
Ojeda challenges the usual practice of having coffee immediately after waking up. “The optimal time to feel the effects of caffeine isn’t right upon waking,” he explains.
His argument revolves around cortisol—the body’s natural hormone responsible for stress response and alertness. “Upon waking, cortisol levels are naturally high, so consuming coffee wouldn’t necessarily increase energy levels,” he argues.
Instead, he recommends waiting about 30 to 45 minutes after getting out of bed to enjoy that cup of coffee, allowing your body’s natural process to kick in first.
Why Some Recommend Waiting 90 Minutes
Dr. Marta González-Corró, who holds a Master’s in Nutrition and Food from the University of Barcelona, advocates for an even longer pause before your first coffee.
“It’s advisable to have your first cup of coffee 90 minutes after waking, avoiding the times when cortisol naturally peaks,” she states.
She highlights when cortisol levels are highest:
- Between 8 am and 9 am
- Between 12 pm and 1 pm
- Between 5:30 pm and 6:30 pm
‘During these periods, your blood already contains circulating cortisol, which diminishes the necessity for coffee,’ she explains.
Moreover, she warns that continually consuming coffee during peak cortisol times could lead to reduced cortisol production over time, increasing dependency on coffee to maintain energy levels. Caffeine blocks adenosine—the compound responsible for making you feel sleepy. With regular intake, your body may start to produce more adenosine, necessitating higher caffeine doses to achieve the same effects.
“It’s ideal to delay your first coffee for 90 minutes after waking,” she reiterates.
Is Coffee After Lunch a Bad Idea?
In Spain and throughout Europe, having coffee post-meal is a well-established custom. However, Ojeda cautions it may not be the best time for coffee consumption.
He explains that coffee can interfere with the absorption of vital nutrients.
Both coffee and tea have been shown to affect the absorption of:
- Iron
- Calcium
- Vitamin C
For instance, drinking coffee immediately after an iron-rich meal could diminish iron uptake. Alternatives like herbal tea or lemon-ginger water may be better choices since vitamin C can enhance the absorption of iron from plant foods. Moreover, caffeine can accelerate digestion, which may hinder the absorption of certain micronutrients, particularly for those who are already deficient.
Additionally, individuals prone to heartburn or acid reflux may find that coffee after rich or spicy meals exacerbates their symptoms due to its stimulant properties.
The Gym Exception
Dr. González-Corró points out that consuming coffee on an empty stomach can be beneficial if you’re about to exercise. In such situations, caffeine can enhance endurance and lessen the perceived effort during physical activity.
If your morning routine involves exercise, that early cup of coffee might still be beneficial.
Coffee and the Brain
The effects of caffeine extend to the central nervous system, according to Dr. González-Corró. She notes that drinking coffee before engaging in learning activities can improve mental clarity, focus, and alertness through dopamine release in the frontal lobe. Consuming caffeine after learning sessions may support memory consolidation.
Some studies suggest that moderate caffeine consumption may be linked to a decreased risk of Alzheimer’s and Parkinson’s diseases, possibly due to dopamine-related mechanisms. Additionally, caffeine taken alongside aspirin could help alleviate migraines.
Nevertheless, experts emphasize moderation is key. For most adults, the recommended limit is around 300 mg of caffeine daily—equivalent to about two to three cups of coffee.
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