For many people, the day doesn’t truly begin until they’ve had their first cup of coffee. Beyond its familiar aroma and flavor, coffee contains caffeine, a natural stimulant that blocks adenosine, a brain chemical linked to sleepiness. This can help people feel more alert, focused, and less tired. Coffee also contains antioxidants, including chlorogenic acids, which continue to be studied for their possible health effects.

Research has found that moderate coffee consumption is associated with a lower risk of certain long-term conditions, including type 2 diabetes and some neurological disorders. However, these findings show associations rather than proof that coffee directly prevents disease. Coffee affects everyone differently, and some people may experience jitters, nervousness, digestive discomfort, a faster heartbeat, or trouble sleeping.

Timing may also matter. Because cortisol is often higher soon after waking, some experts suggest waiting about an hour before having coffee. Caffeine can also remain in the body for several hours, so drinking it later in the day may interfere with sleep. If coffee affects your rest, having it earlier may be a better choice.

What goes into your coffee matters, too. Black coffee contains very few calories, while large amounts of sugar, syrups, whipped cream, or rich creamers can add significant calories and added sugar. Some people also find that coffee on an empty stomach causes digestive discomfort, in which case drinking it with food may help.

For most healthy adults, moderate coffee consumption can fit into a balanced lifestyle. The key is moderation and understanding your own tolerance. As the original article puts it, “The ideal timing varies between individuals,” and the best approach is one that supports your individual needs and overall healthy lifestyle.