The Hidden Health Risks of Delaying Breakfast
If you eat breakfast late (or not at all), a 2025 study published in the journal Communications Medicine may give you pause for thought. Researchers found that late meal timing in older adults is associated with long-term health problems, fatigue, depression, anxiety, and issues with oral health. Health professionals have long recognized the link between poor health outcomes and later breakfast in older adults and believe it may be a “catch 22” that is not only explained by isolation or mobility challenges, but may also be linked to “nutrient depletion, lessened amounts of joy, pleasure, and sensory stimulation.”1 Keep reading to learn more about the findings, how to avoid issues down the road with simple lifestyle shifts, and supportive herbal remedies that can help you to age well and feel your best.
The Research
For the study, the team analyzed health data from the University of Manchester Longitudinal Study of Cognition in Normal Healthy Old Age that involved close to 3,000 adults in the United Kingdom between the ages of 42 and 94.2,3 Meal timing and health behaviors were assessed and followed for over twenty years. Known as chrononutrition, this fascinating area of study explores how meal timing influences metabolism, sleep, and overall health. Until recently, researchers have primarily focused on younger demographics or shift workers. This study set out to examine how chrononutrition impacts older adults.
“In our analysis, we found that a range of illnesses were often linked to eating breakfast later in the day,” said lead researcher Hassan Dashti, PhD, RD, clinical nutrition scientist and circadian biologist at Massachusetts General Hospital. “Having depression, anxiety, fatigue, or poor oral health may make it harder for older adults to eat earlier, which can shift overall meal timing patterns, and particularly the timing of breakfast. This suggests that later breakfast timing could serve as a marker of underlying health problems, providing doctors and caregivers with a simple, additional signal of declining health over time.”1
However, the findings not only indicate underlying health issues that influence later meal times, but eating later itself may exacerbate these factors due to nutritional deficiencies, lack of proper caloric intake, and lower levels of pleasure and sensory stimulation, according to Monique Richard, MS, RDN, LDN, a registered dietitian nutritionist not involved in the study.
She points out that “[t]hese study results are observational, so not proof of causation, but it fits broader chrononutrition science showing that aligning meals with daytime circadian biology supports metabolic and overall health.”1 Richard adds that delaying the first meal of the day also makes it more difficult to meet total calories, fiber, and protein requirements, which can lead to muscle wasting and poor cognitive health and mood — particularly in older populations.
Best Practices
Richard recommends the following lifestyle shifts to maintain optimal physical, cognitive, and mental health — regardless of age:
- Eat breakfast within one or two hours of waking and finish your last meal of the day by 7:00 PM.
- Aim for 25-30 grams of protein at breakfast to support muscle function, brain health, and satiety.
- For taste issues or a lower sense of smell, focus on high-flavor foods by adding fresh herbs, spices, and adjusting salt and fat to make food more palatable. If there are chewing problems, opt for soft or pureed soups, smoothies, applesauce, etc., along with more frequent meals to maintain nutrition and caloric intake.
Action Steps for Healthier Breakfast Habits
- Start small if needed: a smoothie, soup, yogurt, or lightly cooked breakfast can be enough.
- Include protein, healthy fats, and fiber to stabilize blood sugar and prevent mid-morning crashes.
- Create a pleasant breakfast routine to increase enjoyment and sensory stimulation.
- Stay consistent — regular meal timing supports circadian rhythms and long-term health.
Small, reliable changes in meal timing can make a meaningful difference in how you feel, function, and age.
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FAQ: Breakfast Timing, Aging, and Long-Term Health
Does skipping or delaying breakfast affect health as you age?
Yes. Research suggests that eating breakfast later — or skipping it altogether — is linked to fatigue, low mood, anxiety, and poorer overall health outcomes in older adults. Meal timing appears to influence energy levels, nutrient intake, and long-term wellness.
Why is breakfast timing important for older adults?
Eating earlier in the day supports stable blood sugar, better energy, improved mood, and healthier daily rhythms. Delayed breakfast may contribute to nutrient depletion, which can impact both physical and emotional health.
Can a late breakfast affect mental health?
Studies associate later breakfast timing with higher rates of depression and anxiety. Starting the day with a protein-rich meal helps regulate stress hormones and supports brain health.
Is skipping breakfast linked to fatigue?
Yes. Going too long without food can worsen fatigue, reduce concentration, and make it harder to maintain steady energy throughout the day.
What if I don’t feel hungry in the morning?
Low morning appetite can be common, especially with age. Gentle shifts — such as starting with a small, protein-rich meal and keeping your last meal of the day on the lighter side can help retrain appetite and digestion over time.
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References
- “Eating breakfast late linked to biological aging, depression, and oral health issues” Written by Corrie Pelc on September 8, 2025 — Fact checked by Jill Seladi-Schulman, Ph.D., Medical News Today. https://www.medicalnewstoday.com/articles/eating-breakfast-late-linked-biological-aging-depression-oral-health
- Robinson, Andrew C et al. “A Comparative Study of Pathological Outcomes in The University of Manchester Longitudinal Study of Cognition in Normal Healthy Old Age and Brains for Dementia Research Cohorts.” Journal of Alzheimer’s disease : JAD vol. 73,2 (2020): 619-632. doi:10.3233/JAD-190580
- Dashti, H.S., Liu, C., Deng, H. et al. Meal timing trajectories in older adults and their associations with morbidity, genetic profiles, and mortality. Commun Med 5, 385 (2025). https://doi.org/10.1038/s43856-025-01035-x
