Coffee, rich in caffeine and various bioactive plant compounds, has been studied for its benefits to cardiovascular and digestive health. Beyond the type and amount of coffee consumed, the timing of intake can also influence how the body responds to this beverage.

Coffee's benefits for the heart

Moderate coffee consumption is associated with a lower risk of cardiovascular disease. Coffee contains caffeine, polyphenols, and various antioxidant compounds that contribute to these benefits, and it is also linked to a reduced risk of heart failure and atrial fibrillation. According to Verywell Health, while caffeine can temporarily raise blood pressure in some individuals, moderate intake is not generally considered to increase the risk of cardiovascular disease.

However, this benefit does not imply that more consumption is always better. The brewing method can also affect cardiovascular health. Unfiltered coffee, such as that made with a French press or Turkish style, contains two compounds, cafestol and kahweol, which can increase ldl cholesterol.

Coffee contains caffeine and antioxidants, offering many health benefits. *Bao Bao*

Coffee's benefits for the gut

Beyond caffeine, coffee contains several compounds that can impact digestive system activity. One of the most noticeable effects is the stimulation of colon motility, leading many people to feel the urge to have a bowel movement after drinking it. According to Eatingwell, this phenomenon may be related to the gastrocolic reflex, where food or drink entering the stomach stimulates colon contractions.

Coffee's gut benefits are not limited to caffeinated varieties. Some studies indicate that decaffeinated coffee can also promote colon activity, though caffeine typically has a stronger impact.

When is the best time to drink coffee for heart and gut health?

The morning can be an ideal time to drink coffee, particularly for those seeking to leverage its bowel-stimulating effects. After waking, colon activity naturally tends to increase, especially following breakfast. Coffee can further stimulate this process, helping to promote the urge to defecate. However, it is worth noting that drinking coffee on an empty stomach can cause bloating or discomfort in some individuals. According to Health, if this occurs, coffee should be consumed with or after breakfast.

This timing is also suitable for cardiovascular health. A study published in 2025 in the European Heart Journal analyzed data from 40,725 adults in the US over approximately 10 years. About 36% of participants primarily drank coffee before noon, 16% consumed it throughout the day, and 48% did not drink coffee.

Compared to non-coffee drinkers, the group who primarily drank coffee in the morning had a 16% lower risk of all-cause mortality and a 31% lower risk of cardiovascular disease mortality. In contrast, the group consuming coffee throughout the day did not show a similar reduction in risk.

Researchers suggest that drinking coffee later in the day can affect the hormone melatonin, thereby disrupting circadian rhythm and sleep. Sleep plays a crucial role in cardiovascular health; blood pressure typically decreases during sleep, so sleep disturbances can cause blood pressure to remain elevated for longer periods.

Individuals accustomed to drinking coffee in the afternoon should be mindful of the gap before bedtime, considering at least 9 hours. This timeframe is not necessarily the same for everyone. Those sensitive to caffeine may need to stop drinking it earlier, particularly if they frequently experience difficulty sleeping or wake up during the night.

Verywell Health cites studies noting benefits from about 3-5 cups daily, but this should not be considered a general recommendation for everyone. Overall, for healthy individuals who tolerate caffeine well, drinking coffee in the morning, limiting added sugar, and avoiding consumption too close to bedtime is a simple way to maintain this habit while minimizing unwanted effects.

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