As we ‘spring forward’ to the start of daylight saving time, we might feel the impact of the time change in our sleep patterns and energy levels. In times like this, coffee, our beloved morning ritual, can become more essential than ever.
Whether it’s hot, iced or cold brew, coffee’s rich aroma and bright flavor can be just the jolt we need — especially when sleep schedules are out of whack.
We’ve got good news for fellow coffee fans: Beyond providing a caffeine boost, antioxidant-rich coffee is a powerhouse of health benefits. Moderate coffee intake* (generally up to 300-400 mg of caffeine daily) has been linked to better focus and mood, a lower risk of type-2 diabetes and Alzheimer’s, and may help enhance athletic performance and mental alertness.
But what if you could boost your morning brew’s benefits even further? With a few extra nutrients, you can. Here are four research-backed add-ins to consider.
Protein powder
First up is good old-fashioned protein powder. Social media has been abuzz with the term “proffee” (protein + coffee), but – kitschy name aside – it is a convenient way to incorporate protein into your daily routine. Protein powder can help stabilize blood sugar and energy levels, support focus, keep you feeling fuller for longer and promote muscle repair and recovery.
To use:
- Stir a scoop of protein powder (15-20 grams) directly into hot coffee or blend it with iced coffee for a smooth, latte-like treat.
- Use a ready-to-drink protein shake as a creamer for hot or iced coffee. Iconic and Orgain are two of my favorites.
- Add coffee (or coffee concentrate) along with your milk of choice, protein powder and ice into a blender for a protein-rich café frappe.
Collagen
While collagen peptides are technically also protein powders, collagen deserves its own spotlight for its role in supporting healthy skin, gut, bones, joints, hair and nails. The body’s natural collagen production dips as we age, so supplementation can be worthwhile.
Potential benefits include improving skin elasticity and hydration, supporting gut health and reinforcing bone and joint integrity. Aim for about 10-20 grams of collagen per day.
To use:
- Look for “collagen peptides” or “hydrolyzed collagen” in brands like Vital Proteins, as these forms usually dissolve quickly and have little taste or odor.
- Stir it into hot coffee or iced coffee, or blend into a coffee frappe, as noted above.
- Some products come flavored or with functional ingredients like mushroom extracts or greens powder, but I prefer plain, unflavored collagen for its versatility.
Functional mushrooms
It may sound odd if you haven’t tried it yet, but mushroom powder has been one of my favorite coffee add-ins lately. “Functional” mushrooms — like lion’s mane, reishi, cordyceps and turkey tail — are known for supporting energy, immunity and focus.
To use:
- Whisk into hot coffee, iced coffee, lattes or smoothies.
- Consider popular brands such as Ryze, Everyday Dose and Cuppa. Refer to instructions for recommended serving size.
Prebiotic fiber (inulin)
Maintaining a healthy mind and body starts with a healthy gut. And while gut health could be (and will be in an upcoming column) a separate topic on its own, prebiotic fiber is a good place to start. Inulin, often extracted from chicory root, is a soluble prebiotic fiber that helps nourish beneficial gut bacteria and may help with improved GI regularity and better blood sugar control.
To use:
- Stir 1–2 teaspoons of inulin into coffee. It dissolves easily and adds the slightest bit of natural sweetness without sugar.
- Increase slowly if you’re new to it, as too much fiber at once can cause bloating or gas.
While the time change might throw our internal clocks for a loop, a good cup of coffee can help offset that sluggish feeling as the body gets used to the shift.
To the coffee purists who prefer to drink it straight up, and to the superfood enthusiasts who love add-ins that infuse an extra dose of goodness, I raise my mug. Cheers to brighter mornings, longer evenings and coffee that works as hard (and smart) as you do!
*Individuals who are pregnant, breastfeeding or have a heart condition should talk with a healthcare provider about caffeine limits — or skip it altogether.
Molly Kimball, RD, CSSD, is a registered dietitian with Ochsner Health and founder of Ochsner’s Eat Fit nonprofit initiative. For more wellness content, tune in to Molly’s podcast, FUELED Wellness + Nutrition, and follow @MollykimballRD and @EatFitOchsner on social media.