While many coffee drinkers often focus on daily intake and caffeine limits, family medicine physician Chen Xin-mei from Taiwan, China, emphasizes that the timing of consumption is equally important.

Studies indicate that individuals who primarily consume coffee in the morning experience a significant reduction in the risk of cardiovascular disease-related death. Specifically, research from the US National Nutrition Survey, which monitored over 40,000 people for nearly a decade, categorized coffee drinkers into a "morning group" and an "all-day group". Compared to non-coffee drinkers, the morning group showed a 16% lower risk of all-cause mortality and a 31% reduced risk of cardiovascular death. Notably, this benefit was not observed in those who drank coffee intermittently throughout the day.

Doctor Chen Xin-mei explains that caffeine stimulates the nervous system. Consuming caffeine continuously in the afternoon or evening can disrupt melatonin secretion and sleep quality, thereby interfering with the body's natural circadian rhythm. This is why she maintains a strict personal rule: no coffee after noon.

Drinking coffee in the morning may reduce the risk of cardiovascular death by 31% and help prevent sleep disorders. *Illustrative photo: Hang Tran*

Regarding whether coffee should be consumed, Doctor Chen Xin-mei states that coffee is not an absolute taboo for health. The crucial factors are the dosage and an individual's tolerance level.

Regulatory bodies, including the US Food and Drug Administration (FDA) and the European Food Safety Authority, advise healthy adults to limit caffeine intake to 400 mg per day. Taiwan's Ministry of Health and Welfare recommends keeping it under 300 mg. However, consumers should be aware that caffeine content varies significantly based on volume and brewing method. For instance, a 240 ml cup of handmade coffee contains approximately 100 mg of caffeine, whereas a large Americano from a convenience store can have nearly 300 mg.

Beyond caffeine, coffee offers health benefits from other compounds, particularly chlorogenic acid. This plant polyphenol possesses antioxidant properties and helps regulate blood sugar, blood vessels, and metabolism. Chlorogenic acid is susceptible to decomposition at high temperatures; therefore, light roast coffee typically retains a higher concentration of chlorogenic acid compared to dark roast.

Ultimately, instead of merely counting daily cups, it is important to consider the timing of your coffee consumption. Enjoying coffee earlier in the day is the optimal strategy to minimize any potential negative impact on nighttime sleep.

My Y (According to Yahoo TW)