The Best Way to Drink Coffee for Maximum Caffeine Absorption, According to Health Experts

In This ArticleView AllIn This ArticleFactors Affecting Caffeine AbsorptionBest Practices for Maximizing Caffeine AbsorptionTiming and FrequencyHealth and Safety Considerations

In This ArticleView All

View All

In This Article

Factors Affecting Caffeine Absorption

Best Practices for Maximizing Caffeine Absorption

Timing and Frequency

Health and Safety Considerations

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Photo:Getty Images

Getty Images

Caffeine is like that little jolt of electricity we may need to kick-start our day or power through a slow afternoon. Found in food anddrinks like coffee, tea, sodaand chocolate, when it wiggles its way into our system,caffeine acts as a stimulantto the central nervous system, helping to ward off fatigue and boost alertness. Think of it as a friendly nudge to your brain, saying, “Hey, let’s get going!”

If you love your caffeine and you want to know the best ways to maximize its effects, keep reading to learn some handy tips to help you get your zing.

5 Reasons Why Coffee Can Help You Live Longer, According to Science

Metabolism and Individual Differences

Interaction with Food

For many of us, the first thing we do when we walk into the kitchen bleary-eyed is grab a cup of coffee. Data shows that we consume more than two-thirds of our total caffeine intake in the morning.Drinking caffeine on an empty stomach may quicken absorption, giving you a more immediate spike in alertness. Interestingly enough, there are also some specific food interactions to be in-the-know about. Advani adds that vegetables such as broccoli, cabbage and Brussels sprouts can quicken caffeine metabolism.

Interactions with Medications

What meds have you taken today? Taking certain medications may affect how caffeine acts in the body.“Steroids, certain antidepressants, antibiotics and cardiac medications can slow down caffeine metabolism,” Advani explains.

Timing of Consumption

The coffee buzz doesn’t linger forever—it gradually disappears as your body metabolizes caffeine. “Caffeine is rapidly absorbed in the GI tract, with 99% absorbed within 45 minutes of ingestion,” Advani says. “Caffeine levels peak in the blood from 15 minutes to 2 hours [after consumption] and usually last up to 4 hours in the body,” she adds.

Best Practices for Maximizing Caffeine Absorption from Coffee

To maximize caffeine absorption and get the most out of your coffee, consider the following best practices:

Timing and Frequency of Caffeine Consumption

Both timing and frequency of caffeine consumption from drinks like coffee are factors that should be considered when trying to maximize caffeine levels. “Drinking coffee in the morning on an empty stomach can provide a greater energy boost,” Advani explains. “If you wish to have a slower, more sustained rise in caffeine effect, it is better to have it with some breakfast,” she says. Advani also advises spreading out your caffeine intake during the day. The benefit is that you won’t be hit with a huge caffeine jolt (and possibly the jitteriness that comes with it), and it will decrease the risk of developing tolerance or dependence, she says.

Some experts even recommend a specific time to have a cup: 9:30 a.m., suggestsChrissy Arsenault, RDN, a registered dietitian at Trainer Academy. That has to do with cortisol levels in the body. Cortisol is a hormone that peaks in the early morning—it helps you feel awake.As the day goes on, it slowly declines. “When cortisol is high, caffeine is not as reliable in helping you stay alert,” she explains. And so you may want to wait until after cortisol has peaked in your system, which is why Arsenault recommends 9:30 a.m.

If you are looking for an afternoon energy boost, Arsenault suggests having a caffeine nap. That’s when you drink something caffeinated and then take a 15-minute nap. Once you wake up, the caffeine will kick in, and you get a double-dose of alertness.

One final strategy Arsenault recommends? “You can try drinking caffeine 30 minutes before your usual energy drop, which commonly occurs after lunch. This, again, depends on your routine and how your energy levels are throughout the day,” she explains. These strategies won’t be right for everyone, but you can try them to see how well they work for you.

Health and Safety Considerations When Consuming Caffeine

It’s generally recommended to limit coffee intake to about 4 to 5 (8-ounce) cups per day, which adds up to about 400 milligrams of caffeine.This ensures that you can enjoy the benefits of caffeine without experiencing adverse effects, such as jitteriness, disrupted sleep or increased heart rate. Listening to your body and adjusting intake based on personal sensitivity to caffeine is crucial.

The Bottom Line

If you need a little more pep in your step and reaching for a cup of Joe is your go-to solution, finding ways to maximize caffeine absorption may help you get that boost your body is craving. Drinking your coffee on an empty stomach in the morning and choosing lighter-roast beans are some ways to help your body get the most out of the caffeine. Of course,caffeine isn’t the only solutionto staying energized during the day. Hydrating, eating a balanced diet and getting adequate sleep are the core habits that can keep you alert and focused during the day.

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SourcesEatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.Sun M, Lyu L, Zheng Q.Active Binding Modes of Caffeine with Cytochrome P450 1A2 Determine Its Metabolite Profiles.Chem Res Toxicol. 2023;36(8):1313-1320. doi:10.1021/acs.chemrestox.3c00044Lieberman HR, Agarwal S, Fulgoni VL 3rd.Daily Patterns of Caffeine Intake and the Association of Intake with Multiple Sociodemographic and Lifestyle Factors in US Adults Based on the NHANES 2007-2012 Surveys.J Acad Nutr Diet.2019;119(1):106-114. doi:10.1016/j.jand.2018.08.152Nehlig A.Interindividual Differences in Caffeine Metabolism and Factors Driving Caffeine Consumption.Pharmacol Rev.2018;70(2):384-411. doi:10.1124/pr.117.014407Martins GL, Guilherme JPLF, Ferreira LHB, de Souza-Junior TP, Lancha AH Jr.Caffeine and Exercise Performance: Possible Directions for Definitive Findings.Front Sports Act Living.2020;2:574854. doi:10.3389/fspor.2020.574854Gardiner C, Weakley J, Burke LM, Roach GD, Sargent C, Maniar N, Townshend A, Halson SL.The effect of caffeine on subsequent sleep: A systematic review and meta-analysis.Sleep Med Rev.2023;69:101764. doi:10.1016/j.smrv.2023.101764Olechno E, Puścion-Jakubik A, Zujko ME, Socha K.Influence of Various Factors on Caffeine Content in Coffee Brews.Foods. 2021; 27;10(6):1208. doi:10.3390/foods10061208U.S. Department of Agriculture. FoodData Central.Beverages, coffee, brewed, breakfast blend.U.S. Department of Agriculture. FoodData Central.Beverages, coffee, brewed, espresso, restaurant-prepared.National Coffee Association.How to Brew Coffee.Bowles NP, Thosar SS, Butler MP, et al.The circadian system modulates the cortisol awakening response in humans.Front Neurosci. 2022;16:995452. doi:10.3389/fnins.2022.995452U.S. Food & Drug Administration.Spilling the Beans: How Much Caffeine is Too Much?

Sources

EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.Sun M, Lyu L, Zheng Q.Active Binding Modes of Caffeine with Cytochrome P450 1A2 Determine Its Metabolite Profiles.Chem Res Toxicol. 2023;36(8):1313-1320. doi:10.1021/acs.chemrestox.3c00044Lieberman HR, Agarwal S, Fulgoni VL 3rd.Daily Patterns of Caffeine Intake and the Association of Intake with Multiple Sociodemographic and Lifestyle Factors in US Adults Based on the NHANES 2007-2012 Surveys.J Acad Nutr Diet.2019;119(1):106-114. doi:10.1016/j.jand.2018.08.152Nehlig A.Interindividual Differences in Caffeine Metabolism and Factors Driving Caffeine Consumption.Pharmacol Rev.2018;70(2):384-411. doi:10.1124/pr.117.014407Martins GL, Guilherme JPLF, Ferreira LHB, de Souza-Junior TP, Lancha AH Jr.Caffeine and Exercise Performance: Possible Directions for Definitive Findings.Front Sports Act Living.2020;2:574854. doi:10.3389/fspor.2020.574854Gardiner C, Weakley J, Burke LM, Roach GD, Sargent C, Maniar N, Townshend A, Halson SL.The effect of caffeine on subsequent sleep: A systematic review and meta-analysis.Sleep Med Rev.2023;69:101764. doi:10.1016/j.smrv.2023.101764Olechno E, Puścion-Jakubik A, Zujko ME, Socha K.Influence of Various Factors on Caffeine Content in Coffee Brews.Foods. 2021; 27;10(6):1208. doi:10.3390/foods10061208U.S. Department of Agriculture. FoodData Central.Beverages, coffee, brewed, breakfast blend.U.S. Department of Agriculture. FoodData Central.Beverages, coffee, brewed, espresso, restaurant-prepared.National Coffee Association.How to Brew Coffee.Bowles NP, Thosar SS, Butler MP, et al.The circadian system modulates the cortisol awakening response in humans.Front Neurosci. 2022;16:995452. doi:10.3389/fnins.2022.995452U.S. Food & Drug Administration.Spilling the Beans: How Much Caffeine is Too Much?

EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.

Sun M, Lyu L, Zheng Q.Active Binding Modes of Caffeine with Cytochrome P450 1A2 Determine Its Metabolite Profiles.Chem Res Toxicol. 2023;36(8):1313-1320. doi:10.1021/acs.chemrestox.3c00044Lieberman HR, Agarwal S, Fulgoni VL 3rd.Daily Patterns of Caffeine Intake and the Association of Intake with Multiple Sociodemographic and Lifestyle Factors in US Adults Based on the NHANES 2007-2012 Surveys.J Acad Nutr Diet.2019;119(1):106-114. doi:10.1016/j.jand.2018.08.152Nehlig A.Interindividual Differences in Caffeine Metabolism and Factors Driving Caffeine Consumption.Pharmacol Rev.2018;70(2):384-411. doi:10.1124/pr.117.014407Martins GL, Guilherme JPLF, Ferreira LHB, de Souza-Junior TP, Lancha AH Jr.Caffeine and Exercise Performance: Possible Directions for Definitive Findings.Front Sports Act Living.2020;2:574854. doi:10.3389/fspor.2020.574854Gardiner C, Weakley J, Burke LM, Roach GD, Sargent C, Maniar N, Townshend A, Halson SL.The effect of caffeine on subsequent sleep: A systematic review and meta-analysis.Sleep Med Rev.2023;69:101764. doi:10.1016/j.smrv.2023.101764Olechno E, Puścion-Jakubik A, Zujko ME, Socha K.Influence of Various Factors on Caffeine Content in Coffee Brews.Foods. 2021; 27;10(6):1208. doi:10.3390/foods10061208U.S. Department of Agriculture. FoodData Central.Beverages, coffee, brewed, breakfast blend.U.S. Department of Agriculture. FoodData Central.Beverages, coffee, brewed, espresso, restaurant-prepared.National Coffee Association.How to Brew Coffee.Bowles NP, Thosar SS, Butler MP, et al.The circadian system modulates the cortisol awakening response in humans.Front Neurosci. 2022;16:995452. doi:10.3389/fnins.2022.995452U.S. Food & Drug Administration.Spilling the Beans: How Much Caffeine is Too Much?

Sun M, Lyu L, Zheng Q.Active Binding Modes of Caffeine with Cytochrome P450 1A2 Determine Its Metabolite Profiles.Chem Res Toxicol. 2023;36(8):1313-1320. doi:10.1021/acs.chemrestox.3c00044

Lieberman HR, Agarwal S, Fulgoni VL 3rd.Daily Patterns of Caffeine Intake and the Association of Intake with Multiple Sociodemographic and Lifestyle Factors in US Adults Based on the NHANES 2007-2012 Surveys.J Acad Nutr Diet.2019;119(1):106-114. doi:10.1016/j.jand.2018.08.152

Nehlig A.Interindividual Differences in Caffeine Metabolism and Factors Driving Caffeine Consumption.Pharmacol Rev.2018;70(2):384-411. doi:10.1124/pr.117.014407

Martins GL, Guilherme JPLF, Ferreira LHB, de Souza-Junior TP, Lancha AH Jr.Caffeine and Exercise Performance: Possible Directions for Definitive Findings.Front Sports Act Living.2020;2:574854. doi:10.3389/fspor.2020.574854

Gardiner C, Weakley J, Burke LM, Roach GD, Sargent C, Maniar N, Townshend A, Halson SL.The effect of caffeine on subsequent sleep: A systematic review and meta-analysis.Sleep Med Rev.2023;69:101764. doi:10.1016/j.smrv.2023.101764

Olechno E, Puścion-Jakubik A, Zujko ME, Socha K.Influence of Various Factors on Caffeine Content in Coffee Brews.Foods. 2021; 27;10(6):1208. doi:10.3390/foods10061208

U.S. Department of Agriculture. FoodData Central.Beverages, coffee, brewed, breakfast blend.

U.S. Department of Agriculture. FoodData Central.Beverages, coffee, brewed, espresso, restaurant-prepared.

National Coffee Association.How to Brew Coffee.

Bowles NP, Thosar SS, Butler MP, et al.The circadian system modulates the cortisol awakening response in humans.Front Neurosci. 2022;16:995452. doi:10.3389/fnins.2022.995452

U.S. Food & Drug Administration.Spilling the Beans: How Much Caffeine is Too Much?