Dr. Rhonda Patrick

Milk contains casein and whey proteins, which bind tightly to coffee's main antioxidants, the chlorogenic acids.

These protein polyphenol complexes slow down early absorption in the small intestine, reducing the sharp immediate surge in these antioxidants in your bloodstream by about 20% to 30%.

Instead, polyphenols travel farther down the digestive tract where the gut microbiomes eventually break them down.

You're not losing the benefits completely, but you're massively delaying them and modifying how these compounds are metabolized.

If you want to have immediate brain-enhancing effects, such as improved cognition, rapid antioxidant activity, and early anti-inflammatory signaling, black coffee or coffee with minimal protein is the way to go.

Even small amounts of dairy can significantly blunt this rapid polyphenol availability.

On the other hand, if your priority is general health, gut microbiome support, or simply taste and enjoyment, modest dairy consumption likely won't erase coffee's broader benefits.

But if you want peak immediate cognitive enhancement from coffee's polyphenols, I strongly suggest you keep your coffee black or use a small amount of plant-based milk such as almond milk.

which interacts minimally with these beneficial compounds.

Or what about MCT powder?

Medium chain triglycerides or MCTs behave differently from dairy proteins.

Unlike casein and whey protein in milk, MCT powder does not bind polyphenols in coffee, so it won't significantly delay their absorption or blunt their rapid bioavailability.

In fact, adding MCT to your coffee can potentially enhance cognitive benefits through a different pathway by increasing ketone levels, which provide an alternative rapidly available energy source for neurons.

This can support alertness, focus, and even mood, especially in a fasted or low-carb state.

But there is another critical point to consider when you're using MCT powder, and that would be the saturated fat content.

Heavy cream, MCT powders, these contain substantial amounts of saturated fat.

And if you're consuming multiple cups of coffee daily, say three to four cups, you could be easily taking in an extra 15 to 20 grams of saturated fat per day in just your coffee.

Consistent high saturated fat intake does elevate ApoB containing lipoproteins, which is the primary driver of cardiovascular disease risk.

So you don't want to be consistently elevating your ApoB with every cup of coffee that you're drinking.

If you do drink coffee frequently throughout the day, it's probably wise to be mindful of what you add to your coffee.