For many people worldwide, the day begins with that all-important first cup of coffee, often just moments after waking up and typically on an empty stomach.
But what does this mean for the body when coffee is the first thing consumed, before any other food or drink?
Dr. Shannon Lavery, a dietitian and health coach with nearly two decades in the field, has explored the effects of this morning routine on gut health, cortisol levels, and overall metabolism.
- A dietitian mentions that many alarming claims about drinking coffee on an empty stomach are exaggerated.
- She addresses concerns of those who feel they need coffee to feel awake, pointing to a hormone that naturally provides that alertness.
- A past study recommended when coffee drinkers should stop for the day to ensure good sleep.
While social media often circles dramatic warnings, the truth is much more nuanced and relies more on scientific understanding than on fear tactics.
Examining the morning coffee effects
Claims that consuming coffee without food can lead to adrenal fatigue—a condition that might involve reliance on caffeine, low stress management, and sleep disturbances—are often wildly discussed.
Others frequently assert that it can “burn a hole in the stomach” or lead to “ulcers.”
In a piece for taste.com.au, Dr. Lavery argues that these fears are largely overstated.
She explains that drinking coffee on an empty stomach primarily prompts the release of stomach acid, with variations depending on whether it’s caffeinated or decaffeinated. At its most intense, it may relax the valve between the esophagus and stomach, possibly causing acid reflux.
Regarding stomach ulcers, Dr. Lavery clarifies they are more often caused by H. pylori bacterial infections or an overuse of non-steroidal anti-inflammatory drugs (NSAIDs). While coffee doesn’t directly cause them, it can aggravate existing ulcers by increasing acid production, so it’s wise for those with this condition to steer clear.
Coffee is also not ideal for people grappling with anxiety, as it inhibits adenosine, a neurotransmitter that promotes relaxation.
Morning alertness and cortisol
Interestingly, Dr. Lavery challenges the idea that coffee is what makes us feel awake in the morning, directing attention instead to the role of cortisol.
This hormone is often viewed negatively because it’s associated with stress, weight gain, and various health concerns when consistently high. However, cortisol is actually quite beneficial, helping regulate our circadian rhythm and keeping us energized in the mornings, according to Dr. Lavery.
Cortisol levels rise shortly after waking, peaking in the first 30 to 45 minutes, then gradually decline throughout the day, dropping to their lowest levels at night.
So, having coffee first thing in the morning might not deliver the expected energy boost, simply because the body is already naturally alert thanks to cortisol. For those who relish their morning brew, it might be better to wait an hour or two before indulging.
Timing your last cup
Dr. Nighat Arif, a resident doctor for BBC Breakfast and This Morning, previously addressed the optimal time for your last cup of coffee, suggesting a cutoff around 2 PM—just before the infamous 3 PM slump. This recommendation stems from research showing those who avoided caffeine late in the day reported better sleep.
She elaborates that coffee interferes with adenosine production, the same neurotransmitter necessary for promoting sleep.
The idea of a cutoff time doesn’t apply to night owls, of course; they may still need coffee to stay alert in the evening.
