Caffeine & Your Hormones

We hear so much conflicting information about whether our morning cup of coffee is friend or foe. And the true answer is that it’s a bit more complicated than that. It’s not black or white.

Firstly, it matters what you put in your coffee. Black, organic coffee in moderate amounts is not necessarily the culprit; it’s more the milk, sugar, and artificial flavouring we put in it. If your coffee is more desert than a drink, then it’s definitely not doing your hormones any favours.

Secondly, it matters how your body processes caffeine. And this is dependent on your genetics. The ability of your liver to break down caffeine depends on your CYP1A2 gene. A mutation in this gene may affect your liver’s speed in breaking down the caffeine molecule and eliminate it from your body. People are either slow metabolizers, medium metabolizers, or fast metabolizers. ‍Being a slow metabolizer means caffeine lingers and builds up in your system more, potentially making you have more negative side effects. Studies show those that are slow metabolizers may have an increased risk in cardiovascular disease with more than 2 cups of coffee per day. If you have a mutation in this gene, it may also affect the liver’s ability to metabolize and properly excrete excess estrogen, leading to estrogen dominance. So if you struggle with lots of estrogen dominance symptoms (think endometriosis, heavy/clotty/painful periods, breast tenderness, mood swings, lots of PMS symptoms), you may be a slow metabolizer.

Cortisol. Cortisol, often known as the "stress hormone," is naturally produced by our bodies and plays a crucial role in regulating various bodily functions. Caffeine intake can increase cortisol levels, especially during the first hour after consumption. Although this makes you feel great if your levels are a bit low in the morning (or afternoon or all day) which affects your energy levels. For some people, this spike in cortisol can cause anxiety, insomnia, and can lower progesterone levels.

Adrenals. Chronic caffeine consumption may lead to adrenal fatigue, where the adrenal glands struggle to maintain proper hormonal balance. This can result in issues such as fatigue, mood swings, and disruptions in sleep patterns.

Digestion. Caffeine is known to aggravate sensitive digestive systems (like those with IBS).

Sleep. Caffeine is a well-known sleep disruptor. It blocks adenosine receptors, which play a role in promoting sleep and relaxation. Consuming caffeine, especially later in the day, can interfere with your body's ability to wind down, leading to difficulties falling asleep.

Fertility. Studies show that more than 200mg (about 2 cups of coffee) per day can increase the risk of miscarriage and can delay the time to pregnancy. 3 cups of coffee per day (by both men and women) may increase the risk of miscarriage by 74%. Some studies suggest that caffeine could delay ovulation or increase the time it takes to fall pregnant. This may be due to the fact that caffeine can deplete the body of crucial vitamins and minerals needed for hormone balance (like b vitamins and magnesium). And it affects male fertility too. Excessive caffeine intake can cause DNA damage in sperm which can lead to chromosomal abnormalities and an increased risk of miscarriage.

Estrogen. More than 1 cup of coffee per day is associated with higher estrogen levels in the first half of the menstrual cycle, which can lead to estrogen dominant symptoms like PMS and heavy, clotty, painful periods. High caffeine intake has also been linked to heavier or longer periods.

Menstrual cycle. Some studies have indicated that high caffeine intake might be associated with menstrual irregularities. This could involve changes in cycle length or severity of premenstrual symptoms.

Breast health. Caffeine can increase the development of benign breast disease, like fibrocystic breasts (non-cancerous cysts in the breast tissue). Studies show those with benign breast disease who drink 4 or more cups of coffee per day were at an increased risk of developing breast cancer. If you have a history of breast cancer in your family or you already have cysts in your breasts, this is important information to factor in.

Caffeine's impact on hormones is complex and can vary from person to person. My general advice is one cup of good quality coffee (ideally before 12pm) is generally fine for most people. If you are specifically struggling with fibrocystic breasts, estrogen dominance, subfertility, adrenal fatigue, or ovulatory irregularities - it may be helpful to try cutting out coffee (or opting for green tea), to see if your symptoms change.

How can you minimize the damage of coffee? Ditch the sugar and sweeteners and instead try almond, oat, or organic creamer. Make sure you are actually drinking one cup (8ish oz) and not a giant mug. And lastly, make sure you are having your coffee with food. This will lessen the cortisol impact and be kinder to your hormones.

But what if there’s no way you’ll be able to start your morning without caffeine? This means your adrenals are probably running on empty and we should focus on adrenal support. My favorite herbs for this are ashwagandha, schisandra, ginseng, rhodiola, lemon balm, b vitamins, magnesium, and holy basil. I love recommending Ortho Adapt by AOR.

And lastly, if you are struggling with energy in general, I highly recommend learning about Cycle Syncing. Understanding how your mood and energy may fluctuate throughout your cycle and how to prep for that can be life changing.

Want to learn more about other strategies you can use to support your menstrual cycle and fertility?

📘Access my FREE e-book: How to Start Balancing your Hormones: Fix Your Period Without Overwhelm.

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