For many of us, coffee is a must-have in our morning routine, and that’s not necessarily a bad thing. Research suggests that drinking three or more cups a day may help reduce our risk of some of the deadliest diseases, including chronic liver disease, Parkinson’s, and certain types of cancer.
Coffee is also good news for our gut health and has been shown to support the microbiome. This is why our founder, Liz Earle, calls it “a bit of a superfood.”
But not all coffee habits are created equal. Liz has a few ground rules when it comes to her daily brew: no more than three cups a day, never after 2pm to protect sleep quality, and always choosing organic coffee from reputable brands that check for mould and mycotoxins.
“Coffee can be incredibly supportive for midlife health,” Liz explains. “I just make sure I’m drinking the cleanest coffee possible, and I like to add a few extras to really boost its benefits.”
Here are three ingredients you’ll find in Liz’s coffee to supercharge her day.
3 supplements Liz Earle adds to her morning coffee
MCT oil for a sharper mind
MCT stands for Medium Chain Triglycerides, a type of fat that is absorbed quickly and converted into energy. Adding MCT oil, powder, coconut oil, or even a dab of butter can help provide sustained energy through the morning.
Liz also fasts until around 11 a.m., so adding MCT oil to her coffee helps her feel fuller for longer.
“It’s one of my favourite hacks for keeping my brain sharp in the morning and avoiding a mid-morning energy slump,” she says.
Creatine for muscle and brain health
Creatine is well known for its role in supporting muscles, but research shows it’s also beneficial for cognitive function and memory, making it an excellent addition for midlife women.
Liz stirs about a teaspoon into her coffee each morning.
“It’s cheap, very safe, and completely flavourless,” she notes. “You could add it to any drink, but I love putting it in my coffee because it’s so easy to remember.”
She’s noticed a difference in both her energy and physical performance since making creatine part of her daily routine.
Shilajit for trace minerals and longevity
Shilajit is a sticky, tar-like substance found in high mountain ranges, particularly in Asia. Commonly used in Ayurvedic medicine, it is rich in trace minerals and fulvic acid, which may support the immune system, energy production, and longevity.
Its smoky flavour actually works well with coffee, making it an easy addition for those who want to boost their mineral intake.
“This is a newer addition to my morning coffee,” Liz says. “I love that it gives me a nutrient boost first thing, and it feels like such a simple way to support my health.”
Do we need to always add supplements to coffee?
Liz only adds these suppplements to her first coffee of the day. Any additional cups are taken with organic whole milk, never sugar. And just that reminder – Liz avoids drinking coffee after 2pm to protect her sleep.
Creating this ritual has become one of her favourite ways to start the day with intention.
“For me, it’s about making my morning coffee work harder for my health,” she says. “These small tweaks don’t take any extra time, but they give me steady energy, help me feel clear-headed, and support my long-term wellbeing.”
By turning our coffee into a mini wellness ritual, we can get more than just a caffeine boost. We can nourish our brain, muscles, gut, and even immune system before we’ve eaten breakfast. Whether you try one of these additions or all three, it’s an easy way to prioritise your health first thing in the morning.
