Study Links Meal Timing to Mortality and Life Expectancy

Traditional nutrition advice typically emphasizes the content of meals. A recent study suggests that the timing of meals also plays a critical role in health outcomes. Researchers analyzed data from over 31,000 U.S. adults, examining the connection between meal timing and mortality risk.

First Meal Timing

The study showed that those who began eating later in the day faced a higher risk of death from any cause and cardiovascular disease. Notably, the time of the first daily meal significantly influenced these risks. Participants who ate breakfast between 7 and 8 a.m. had the lowest mortality risk. In contrast, those who delayed eating until after noon faced a 29% higher risk of death from any cause and a 43% higher risk of cardiovascular mortality.

The risks were evident even among those whose first meal was between 10 a.m. and noon. These individuals experienced a 19% increase in all-cause mortality and a 59% rise in stroke-related deaths compared to those eating between 7 and 8 a.m.

Last Meal Timing

Meal timing’s impact extended to the evening as well. The study found the lowest mortality risk among those whose last meal occurred between 7 and 8 p.m., suggesting this is the optimal dining window. Those finishing their final meal before 7 p.m. had a 13% higher mortality risk. The worst outcomes were associated with eating after midnight, linked to a 27% higher risk of death from any cause and a 51% increased risk of death from heart disease.

Impact on Life Expectancy

The meal timing patterns also appeared in life expectancy estimates. For adults aged 50 and older, taking the first meal between 8 and 10 a.m. correlated with approximately 0.9 fewer years of life expectancy. Delaying the first meal until after noon reduced life expectancy by about 2.5 years.

The timing of the last meal played a similar role. Eating before 7 p.m. was linked to 1.2 fewer years of life expectancy. Ending meals after midnight resulted in a reduction of 2.4 years.

Study Details

This research drew from the National Health and Nutrition Examination Survey data, covering 31,044 adults aged 40 and older between 1999 and 2018. Participants provided 24-hour dietary records, which were then connected to the National Death Index, tracking deaths through December 31, 2019. On average, individuals were followed for 8.6 years.

The findings do not establish causality due to the study’s observational nature. Instead, they highlight associations between eating patterns and health outcomes.

Despite its limits, the study underscores the potential importance of meal timing in promoting healthy aging and managing disease risks.