Caffeine is so strong that oral caffeine is an FDA-approved treatment to restore alertness in tired people, according to the National Library of Medicine. Caffeine has almost 100% bioavailability, meaning your body absorbs almost every milligram, per the NLM.
After you drink coffee, caffeine reaches peak effect in 30 minutes to two hours.Because of all this, experts looked at the best time to drink coffee for the biggest boost.According to the report by Prevention, dietitians interviewed are Amy Davis, R.D., L.D.N., and Michelle Routhenstein, M.S., R.D., C.D.C.E.S., C.D.N.
Best time to drink coffee
Drinking coffee right when you wake up is not the best time, says Michelle Routhenstein. She explains that your cortisol — the body’s natural “wake-up” hormone — is already at its highest right after waking, so caffeine works less effectively. Because your body is already signaling wakefulness, caffeine can’t block adenosine as strongly during this time.
So the best time to drink coffee is 60 to 90 minutes after waking, when cortisol starts to drop, says Amy Davis. She says this timing gives you a better energy boost because cortisol falls steadily later in the morning. Some people still feel energized from coffee first thing in the morning, but experts say that might be a placebo effect, according to a 2023 study, as per the report by Prevention.The study found that the ritual of making and drinking coffee can make you feel awake even without caffeine.
How to maximize your coffee energy boost
Eat breakfast before coffee. A balanced breakfast with protein, fiber, and healthy fats gives steady energy and makes caffeine work better, says Routhenstein. Avoid sweeteners in coffee because they cause a fast blood sugar spike and then a crash, which kills your energy, says Routhenstein.Add protein to your coffee, like collagen peptides or blending it into a protein shake, to extend the boost and reduce jitters, suggests Davis. Try mushroom coffee blends for an extra kick. Davis says cordyceps may boost energy and Lion’s Mane may support better brain function.
FAQs
Q1. What is the best time to drink coffee for the most energy?
The best time is 60 to 90 minutes after you wake up, because your cortisol drops and caffeine works stronger.
Q2. How can I make my coffee give me more energy?
Eat breakfast first, avoid sugar, add protein, and try mushroom coffee for a longer and steadier boost.