Your daily coffee probably isn’t the problem. What you add to it—and when you drink it—may matter more.
Nutritionist Laure Hyvernat, PhD, recommends a few simple changes for people who want to make their coffee routine more health-conscious.
1. Keep the sugar low
Sweetened syrups and flavored coffee drinks can turn a simple cup into a dessert. If you want sweetness, use less and consider having coffee alongside a protein-rich meal.
2. Watch the add-ins
For a simpler option, Hyvernat favors plain coffee. If you prefer milk, she recommends unsweetened options and says not to assume every plant-based milk is automatically healthier.
3. Don’t make coffee your breakfast
Hyvernat recommends avoiding coffee on an empty stomach, particularly for people who find caffeine irritating to their digestive system.
4. Pay attention to timing
Her preferred coffee window is around 10:30–11 a.m. She also recommends separating coffee from meals when possible because caffeine can affect the absorption of some nutrients, particularly non-heme iron.
5. Look at why you’re drinking it
Needing coffee immediately after waking or relying on several cups to get through the day may be a sign to examine your sleep, energy and caffeine habits.
One important caveat: not every claim in this advice is settled science, and caffeine affects people differently. Your medications, sleep, pregnancy status and individual health can also change what makes sense for you.
The smarter take: You don’t have to give up coffee to make your routine healthier. Start with the easiest changes: less added sugar, simpler ingredients and more attention to timing.