Coffee is one of the most popular beverages in the world and offers many health benefits. But how much should you drink - and when should you drink it - to maximize its positive effects?

Coffee is loved for its ability to boost alertness and enhance daily work performance. However, to fully enjoy these benefits, it's important to consume it at the right time

1. The Health Benefits of Coffee

1.1 Helps Reduce Fatigue and Boost Energy

Coffee contains caffeine, a natural stimulant for the nervous system. After consumption, caffeine is absorbed into the bloodstream and then travels to the brain. There, it blocks the inhibitory neurotransmitter adenosine. This action helps enhance energy levels, mood, and various aspects of brain function.

1.2 Coffee Contains Essential Nutrients

Coffee contains several essential nutrients required by the body and is rich in antioxidants. A 240ml cup of coffee provides:

• Vitamin B2 (Riboflavin): 11% of the Daily Value (DV)
• Vitamin B5 (Pantothenic acid): 6% DV
• Vitamin B1 (Thiamine): 2% DV
• Vitamin B3 (Niacin): 2% DV
• Folate: 1% DV
• Manganese: 3% DV
• Potassium: 3% DV
• Magnesium: 2% DV
• Phosphorus: 1% DV

1.3 Reduces the Risk of Alzheimer’s, Parkinson’s, and Dementia

Alzheimer’s disease is the most common neurodegenerative disorder and the leading cause of dementia. Parkinson’s disease is the second most common, following Alzheimer’s. These conditions primarily affect people over the age of 65. While there is no definitive cure, maintaining a healthy and balanced diet along with regular physical activity can help reduce the risk. Drinking coffee has also been shown to be an effective preventive measure.

Some studies have shown that people who drink coffee may have up to a 65% lower risk of developing Alzheimer’s disease.

1.4 Combatting Depression

Depression is a serious mental disorder that significantly reduces quality of life. Modern life has led to an increasing number of people suffering from this condition. According to statistics, about 4.1% of Americans currently meet the criteria for clinical depression

In a Harvard study published in 2011, women who drank four or more cups of coffee per day had a 20% lower risk of developing depression. Another study involving 208,424 participants found that those who drank four or more cups of coffee per day had a 53% lower risk of death by suicide

However, in some sensitive individuals, high caffeine intake may increase anxiety, restlessness, and cause insomnia. Suddenly stopping caffeine consumption can lead to headaches, fatigue, anxiety, and low mood for several days, and these symptoms may last up to a week.

1.5 Lower the Risk of Certain Types of Cancer

Coffee may influence the development of cancer, particularly liver and colorectal cancers. Various polyphenols found in coffee have been shown to inhibit the growth of cancer cells in animal studies. Additionally, coffee has been associated with lower estrogen levels — a hormone linked to the development of certain types of cancer

Studies have shown that people who drink coffee have up to a 40% lower risk of liver cancer and a 15% lower risk of colorectal cancer.

2. Best Time to Drink Coffee

2.1 Mid-Morning

Many people have the habit of starting their day with a cup of coffee right after waking up. However, experts suggest that you should delay your coffee intake until mid-morning.

Coffee contains caffeine, a natural stimulant that can increase cortisol levels in the body. Cortisol (also known as the stress hormone) plays a role in regulating metabolism, the immune system, blood sugar, and various other functions.

Cortisol levels naturally rise about 30 - 45 minutes after you wake up, helping you feel alert without any external stimulation. Therefore, drinking coffee during this time is often unnecessary. A more suitable time would be a few hours after waking, between approximately 9:00 and 11:00 a.m

2.2 Before Exercise

Drinking coffee before a workout is a simple way to boost energy, enhance focus, and improve coordination during training. It may also help reduce muscle soreness after exercising. Therefore, consuming coffee about 30 minutes before your workout can help you enjoy these benefits and support better performance and overall health

2.3 After a Sleepless Night
If you’ve been up all night and need to stay focused for studying or working the next morning, try having a cup of coffee. One to two cups can help restore alertness as if you had a full night’s sleep. However, this should only be used as a temporary solution and not relied on regularly.

3. When You Should Avoid Drinking Coffee
Caffeine can interfere with the body’s ability to absorb iron. Therefore, it’s best to avoid drinking coffee during or immediately after meals. Drinking coffee on an empty stomach may also negatively affect cortisol levels and blood sugar.

Although coffee helps boost alertness, it can also cause insomnia. To ensure quality sleep at night, avoid drinking coffee too late in the day. Individuals sensitive to caffeine should avoid consuming caffeinated beverages after lunchtime.

4. How Much Coffee Is Enough?
The U.S. Food and Drug Administration (FDA) recommends consuming no more than 400mg of caffeine per day - roughly equivalent to 4 to 5 cups of coffee (240ml each).

Individuals who are sensitive to caffeine should limit their intake or eliminate coffee entirely from their daily diet.

Drinking too much coffee can elevate cortisol levels, leading to symptoms of “caffeine intoxication” such as unexplained anxiety, insomnia, and restlessness..

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