Should I have coffee or tea first?

November 21, 2025 •

5 min read

According to nutrition experts, drinking a caffeinated beverage first thing in the morning can interfere with your body's natural cortisol levels and lead to jitteriness. The ultimate decision on whether you should have coffee or tea first depends on your personal health needs and how your body responds to caffeine. This guide will help you decide which is the better morning beverage for you.

Quick Summary

The ideal morning beverage depends on individual caffeine sensitivity, desired energy boost, and potential side effects. Coffee provides a quicker, more intense energy kick, while tea offers a gentler, more sustained lift due to L-theanine. Experts suggest waiting about 1-2 hours after waking to minimize disruption to your body's natural cortisol spike.

Key Points

Timing is Key: Wait 1-2 hours after waking to have your first caffeinated drink to avoid disrupting your body's natural cortisol spike.
Coffee Delivers a Quick Kick: Coffee provides a strong, fast-acting energy boost, but can lead to jitters and a later crash.
Tea Offers Calm, Sustained Energy: The L-theanine in tea promotes a focused, relaxed alertness without the intensity of coffee.
Listen to Your Body: Your ideal choice depends on your personal caffeine sensitivity and energy needs for the day.
Consider a Hybrid Approach: Combining coffee for intense tasks and tea for calm focus can provide a balanced energy curve.
Hydrate with Water First: Rehydrating with plain water is recommended before introducing caffeine to your system.

Your Morning Cortisol Cycle and Caffeine Timing

Your body has a natural clock called the circadian rhythm, which includes a morning cortisol spike that helps you wake up and feel alert. Experts suggest waiting approximately 1-2 hours after waking before consuming your first coffee or tea to avoid interfering with this natural process. If you drink caffeine while your cortisol levels are already high, the effect may be less potent, and it could make you more reliant on caffeine for energy later. Delaying your caffeine intake allows your natural hormones to do their job first, giving you a smoother, more effective boost when you do have your drink.

Coffee: The Quick and Intense Energy Boost

Coffee's high caffeine content delivers a powerful and fast-acting energy jolt. For those who need a strong cognitive kickstart for intense mental or physical work, coffee is often the preferred choice.

Pros of a Coffee-First Morning

Fast Alertness: The high caffeine content is absorbed quickly, providing an immediate sense of wakefulness.
Enhanced Performance: Studies suggest coffee can improve cognitive performance and reduce fatigue.
Antioxidants: Coffee contains antioxidants, like chlorogenic acid, that protect against disease and reduce inflammation.

Cons of a Coffee-First Morning

Jitteriness and Anxiety: The rapid caffeine spike can cause jitters, anxiety, and a rapid heart rate, especially for sensitive individuals.
Digestive Upset: Some people find coffee on an empty stomach irritates their digestive system.
Energy Crash: The quick peak in energy can sometimes be followed by a noticeable crash later in the day.

Tea: The Gentle and Sustained Lift

Tea provides a gentler, more sustained energy boost compared to coffee. This is thanks to a combination of lower caffeine levels and the presence of L-theanine, an amino acid found in tea leaves. L-theanine promotes a state of calm, focused alertness without the jitters associated with coffee.

Pros of a Tea-First Morning

Calm Focus: L-theanine provides a relaxed state of mind, helping you focus without anxiety.
Rich in Antioxidants: Tea, especially green and black tea, is a powerhouse of antioxidants like catechins and theaflavins.
Better Hydration: While both have a diuretic effect, tea is often seen as a better source of hydration compared to coffee.

Cons of a Tea-First Morning

Milder Kick: The less intense caffeine may not provide enough of a boost for those seeking a strong, immediate kick.
Still Diuretic: Even with lower caffeine, excessive tea consumption can still have a diuretic effect and potentially lead to dehydration.
Tannin Effects: The tannins in tea can sometimes affect nutrient absorption, though typically in large quantities.

Comparison Table: Coffee vs. Tea First


Feature	Coffee First	Tea First
Energy Level	Strong, immediate jolt	Gentle, sustained lift
Primary Stimulant	Caffeine	Caffeine and L-theanine
Mental State	Highly alert, potentially jittery	Calm, focused alertness
Caffeine Crash	Higher risk	Lower risk
Health Concerns	High acidity, potential anxiety	Lower acidity, calming effect
Gut Impact (Empty Stomach)	More likely to cause irritation	Generally gentler on the stomach
Ritual Pace	Quick and action-oriented	Slow, meditative, and calming

The Hybrid Approach: Mixing Your Morning Routine

Some individuals find that the best approach is not choosing one over the other, but rather incorporating both strategically into their day. For example, one could have a cup of tea in the morning after breakfast for a gentle start, and then a cup of coffee later in the day for a more significant energy boost before a heavy task. This allows for a more controlled energy curve throughout the day, mitigating the risk of over-caffeination and its associated negative effects. Experiment with a hybrid approach to see how your body responds and what fits your lifestyle best.

How to Choose Your Ideal Morning Brew

The choice is highly individual and depends on your goals for the day and your body's specific response to caffeine. Consider these factors when making your decision:

Your Schedule: A day packed with high-intensity work might warrant coffee, while a slower, more creative day could benefit from tea's calm focus.
Your Sensitivity: If you know you are sensitive to caffeine, start with a lower-caffeine option like tea or a decaf alternative.
Your Health: If you experience acid reflux or anxiety, tea might be the better option for your stomach and nerves.

Ultimately, listen to your body and its cues. Pay attention to how you feel after drinking each beverage at different times and adjust accordingly. Adding food with your morning drink can also help mitigate potential side effects, especially if consumed on an empty stomach. A mindful approach to your morning ritual, whether with coffee or tea, is the key to a productive and balanced day.

Conclusion: Your Body's Needs Come First

There is no single correct answer to the question, "should I have coffee or tea first?" Both coffee and tea are antioxidant-rich beverages with unique profiles that can be beneficial depending on individual needs. Coffee provides a rapid, strong energy kick, ideal for high-demand mornings, but comes with a higher risk of jitters and digestive issues. Tea offers a calmer, more sustained energy release due to L-theanine, promoting focus without anxiety. Many experts recommend waiting 1-2 hours after waking before consuming either to align with your natural cortisol cycle. Experiment with both to understand your personal response and tailor your morning routine to achieve your desired energy level and mental state. The perfect morning brew is the one that makes you feel your best.

Resources

For more in-depth information on the effects of caffeine, visit the NIH’s research database.

The Optimal Morning Routine

Hydrate First: Start your day with a glass of water to rehydrate your body after a night's sleep.
Wait for Caffeine: Wait 1-2 hours after waking to have your first caffeinated drink to maximize its effect and work with your natural cortisol rhythm.
Choose Intentionally: Decide between coffee and tea based on the energy boost you need and your caffeine sensitivity.
Pair with Food: Always consume your caffeine with food to help with absorption and prevent digestive upset.
Monitor Your Response: Pay attention to how each beverage and timing affects your energy, mood, and focus throughout the day.

Frequently Asked Questions

While myths suggest harm, experts say drinking coffee on an empty stomach is unlikely to cause ulcers for most people. However, if you experience acid reflux, anxiety, or jitteriness, eating a small meal first can help mitigate symptoms.

L-theanine is an amino acid found primarily in tea leaves that promotes a state of calm and focused alertness. It works synergistically with caffeine to provide a smoother energy boost without the jittery side effects common with coffee.

Both coffee and tea are rich in antioxidants, but tea, especially black and green varieties, tends to have a higher concentration of certain antioxidants like catechins and theaflavins.

Yes, you can. Many people successfully use a hybrid approach, such as having tea in the morning for a gentle lift and coffee later for a stronger boost. It's a matter of listening to your body's energy needs throughout the day.

Waiting 1-2 hours after waking allows your body's natural cortisol levels to peak and subside naturally. This prevents the caffeine from being less effective and reduces the risk of becoming overly dependent on it for your morning wake-up call.

Neither coffee nor tea is universally healthier. They offer different benefits based on their unique chemical profiles. The best choice depends on your personal health goals, caffeine sensitivity, and how each drink makes you feel.

Caffeine works by blocking adenosine, a neurotransmitter that promotes sleep, which in turn increases alertness and wakefulness. Coffee's higher concentration provides a faster, more pronounced effect, while tea's L-theanine moderates the boost for a smoother experience.