Overview

• Experts now advise waiting 90–120 minutes after waking before drinking coffee to coincide with a natural cortisol trough
• Studies of NHANES participants found coffee before noon was linked to a 31% lower cardiovascular death risk and a 16% lower overall mortality
• A Harvard cohort of 47,000 women showed that up to 2.5 cups of caffeinated coffee daily supports healthy aging past 70 without dementia, diabetes or cancer
• Only caffeinated coffee delivers these protective effects; decaffeinated versions, tea and sugary caffeinated drinks do not offer the same benefits and may worsen health outcomes
• The European Food Safety Authority caps daily caffeine intake at 400 mg for adults and 200 mg for pregnant or nursing women, underscoring the need for personalized consumption