What time of day coffee is consumed is an important consideration
— Originally published in the Source Weekly, from Dr Phillips’ monthly column, The Medicine Cabinet Within.
History has it that 15th century Sufis were among the first to brew coffee as a drink, discovering its wakening benefits for all-night devotional practices. Over the centuries, the practice spread to Europe and further west and is now by far the most popular drink worldwide. While it is loved for its caffeine content and ability to help with alertness, it has long been debated whether the beverage is healthful or may contribute to health concerns over time.
While most famous for its caffeine content and the wonderful benefits therein, the coffee bean and its brewed beverage are actually a very complex creation of nature, with over a thousand identifiable chemical compounds. The list of alkaloids (including caffeine), organic acids, terpenes, carbohydrates, proteins, lipids and even fiber is responsible for both its characteristic smell and flavor, as well as its effects. Interestingly, the region in which the plant was grown, as well as how the bean is roasted, ground and brewed makes a big difference in how this chemical profile shows up in the beverage, and how it affects physiology.
A filtered preparation of coffee like a pour-over or drip is thought to reduce some of the lipid content in the coffee, which may have a beneficial effect on LDL cholesterol levels and cardiovascular health. Cold brewed coffee is thought to be the easiest on digestion, due to its low acid content. A hot brewed coffee and steam extraction like espresso, however, will extract much more of the beneficial antioxidants like polyphenols that have shown so many health benefits. Each of these methods affect the flavor profile greatly, and individuals tend to respond differently to each preparation, naturally finding their preferred cup.
Research largely supports that the antioxidants and other compounds in coffee are supportive for cardiovascular health, even to include improved lifespan. Studies on cognitive function are also favorable, suggesting a decreased incidence of dementia onset in those drinking moderate amounts of coffee. Other neurological diseases may also benefit from coffee consumption, and there are even studies indicating decreased incidence of certain cancers, likely also due to the high antioxidant levels.
What time of day coffee is consumed is an important consideration in terms of whether it is supportive of health or not. Our bodies have a natural rhythm with cortisol levels and other hormones, supporting increased energy and metabolic activity in the morning and first half of the day. This is the time of day it makes the most sense to consume coffee, in line with our natural daily rhythm.
Additionally, having some food with or before coffee is a healthy practice that makes it less likely to contribute to a blood sugar roller coaster throughout the day. Particularly for those running a high-stress program who may have an adrenal hormone system that is already taxed, the addition of a natural stimulant may further stress the body and endocrine system. This can affect the relationship between insulin and cortisol levels, causing blood sugar peaks and valleys throughout the day, which typically only worsens stress, anxiety and fatigue.
Coffee drinkers also have to be mindful of the beverage’s diuretic properties, potentially causing dehydration if enough water is not consumed during the day. In this way, electrolyte levels can be depleted, and too much coffee has been shown to decrease vital mineral levels, which can lead to bone density and other mineral deficiency issues.
While cardiovascular benefits have been demonstrated in research, for some the stimulant properties of coffee can contribute to cardiac irritability, arrhythmia, and elevated blood pressure. For those prone to anxiety or difficulty with sleep, coffee consumption can certainly worsen those. Like so many things in medicine, individuality is key, and we are not all the same metabolically.
While research leans toward the health benefits of coffee, it does come with caveats. It is important to realize that for some the natural stimulant of caffeine may simply be overwhelming to the nervous and endocrine systems. For the rest of us, the ancient ritual of coffee drinking will continue, and appears to have measurable health benefits, particularly when consumed in moderation and in-sync with our natural rhythm for wakefulness and energy.
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