Those that know me, you know know I used to love my coffee.
A honey almond milk latté or cashew milk café au lait is a quick way to my heart.
Heck at some point, I was nearly drinking 5-6 cups a day…and honestly, I *thought* I felt fine.
But, then again, I was facing cramps, breakouts, morning anxiety, and afternoon fatigue…so at some point, I had to face the music 🎶
Before going on, I do want to note that coffee does have benefits.
It has mood boosting impacts, a high antioxidant content that can help with various disease prevention, and a growing body of research pointing to impacts on cognitive health and stamina.
But leaving it there isn’t the full picture – especially for women.
So we’re going to dive into some of the coffee chaos, how much is really too much, and what you can drink instead.
TO NOTE: This article will likely upset the coffee enthusiast. Please know, we are not coming for you. Keep on sipping your morning joe if you like, and read on with a voice of compassion and care :)
So with that, what are some of the ways that coffee can impact our body?
1/ COFFEE CAN INTERFERE WITH OUR SLEEP:
Coffee is best known for giving us a boost of energy and “awakeness,” but that feeling can carry over into the night, interfering with our sleep.
Coffee blocks something in our brain called adenosine receptors. Adenosine is a chemical that makes us feel sleepy – so when its uptake is blocked by caffeine, it blocks the effect of feeling tired.
Alright, now maybe you are thinking “but Amanda, I only have coffee before 12:00 pm and feel like I sleep just fine…” Well, here’s the issue. Caffeine may stay in our body for anywhere from 4-10 hours (!!), depending on our ability to metabolize it.
It is estimated that up to 50% of the population are slow caffeine metabolizers, meaning it takes about half of us ~10 hours to lower our blood caffeine levels
Which means we can be blocking our “sleep hormone” during the times when we need it the most.
So let’s say we have a single cup of coffee at 12:00 pm – that means that this coffee may still be working in our body at 10:00 pm that evening. While this depends a bit on how fast we metabolize caffeine, it is safe to say that for many of us, the impacts of coffee can be felt way after that last sip.
Once the caffeine wears off, our body then has excess adenosine that is only now able to bind to the receptors. Too much leftover, and we have an overflow of adenosine – and what does that mean?
Well, the extra adenosine in the morning means we feel sleepy in the morning…which means we grab a cup of coffee to stay awake…you get the picture.
Caffeine has also been shown to impact sleep onset time and reduces the time of slow-wave sleep, which is that deep, restful sleep. Since a lack of quality sleep and restfulness can impact fertility, cycle, circadian rhythm and so on, it’s best to try and limit caffeine from this perspective.
THE TAKEAWAY: coffee has the ability to impact our sleep, even if we’re drinking it hours before bed. So if you are going for that cup of joe, I recommend having it prior to 11:30 am.
2/ COFFEE CAN INCREASE STRESS HORMONES:
So we all love that feelings of “alertness” we get from our morning Joe…. but that’s really just caffeine spiking our cortisol, adrenaline and epinephrine, the stress hormones produced by our adrenal glands. While stress hormones play an important role in our body, when we produce too much of them, it can cause issues from inflammation to increased disease risk.
This is also why some feel those morning *jitters* after that cup of coffee (especially if on an empty stomach).
The other issue with caffeine is that many of us drink coffee first thing in the morning. Cortisol levels peak about 30 minutes after rising to help make us feel “awake” when we get out of bed and ready to tackle the day.
But when we throw some coffee on top, we can push our body into into overdrive, keeping our cortisol levels higher than usual for longer than usual. Overtime, if we continue with our caffeine habit, it can actually tell our body to produce less cortisol, and then our body can be dependent on caffeine to feel awake.
High cortisol levels can also increase our blood sugar and cause issues with inflammation, making it particularly problematic for those with PCOS or women trying to conceive.
So how do we help ease this stress response.
THE TAKEAWAY: aim to delay your coffee intake until 1 hour after rising. This allows the body’s natural cortisol levels to increase on their own, rather than compounding the stress response with caffeine.
3/ COFFEE CAN MESS AROUND WITH OUR REPRODUCTIVE HORMONES:
Okay so I’ll be real - the research on coffee and our reproductive hormones is a bit mixed (as with more research on women’s health).
While some show that caffeine has no impact, there is a breadth of research that links caffeine intake to longer menstrual periods, both lower estrogen levels (and low libido, amenorrhea, etc.) and higher estrogen levels (linked to weight gain, heavy periods, fibroids, etc.) depending on the person and their ethnicity.
With this in mind, it is not surprising then that some studies have found that caffeine consumption can lead to difficulty around fertility.
One study found that 500 mg of daily caffeine consumption, the equivalent of about 2.5 cups of coffee or a little more than 1 Venti Starbucks, was linked to decreased fecundity and increased time in becoming pregnant.
Another study found similar results, indicating that the caffeine and fertility connection may be a dose-dependent relationship.
However, other studies have found no or contradicting results when it come to caffeine. This study found that heavy caffeine consumption (>700 mg) was associated with decreased fertility, and yet moderate caffeine consumption (around 300 mg) was linked to an increase fertility. While the jury is still out on what the sweet spot is with caffeine, it may be better to limit consumption if you are trying to conceive.
When it comes to PMS symptoms and cramps, coffee can be a common culprit.
Caffeine is a vasoconstrictor, meaning it makes our blood vessels smaller and decreases blood flow. This can potentially make cramping and muscle soreness worse. It has also been linked to cyclical breast tenderness and fibrocystic breasts.
at least for me — nixing the Joe = cramp pain decreased by 50-70%
THE TAKEAWAY: while results are still conflicting on coffee x hormones, generally speaking, there is an overarching trend that caffeine has the potential to impact our hormonal cycles and fertility, so it’s best to keep it to 1-1.5 cups x day.
4/ COFFEE CAN LEAD TO MICRONUTRIENT DEPLETION:
Coffee can deplete our body of important micronutrients, many of which are vital for the natural ebbs and flows of our reproductive hormones, ovulation and fertility.
Coffee can deplete us of magnesium, which is needed to help with menstrual cramps, bowel movements, and other bodily functions. It also lowers our body’s reserves of B vitamins, which is so important for for ovulation and pregnancy. Coffee can also block minerals as well, such as calcium, which means that the milk you’re adding to your coffee is likely not adding in that calcium you think it is.
Not only that, but caffeine can also block up to 80% of our iron absorption. Which especially during our period, can lead to more fatigue and increased risk of iron-deficiency anemia.
THE TAKEAWAY: coffee can block the body’s absorption of vitamins and minerals that are key for hormones and fertility. If you are going to have coffee, try not to have it with your day’s major source of calcium or iron, or with a multivitamin.
SO HOW MUCH CAFFEINE IS OKAY?
Alright, so with all of this, how much is actually “okay” to have?
Well, it is still unclear what the “right” or “perfect” amount of caffeine would be.
But most research points to having no more than ~200 mg of caffeine daily, or about 2 cups of coffee.
Other research is a bit more conservative, saying that even over 100 mg can have consequences.
My take? Limit it as much as you can. If you find that you simply *need* that morning cup of coffee, try to enjoy it with food around 1-2 hours after rising, and stop after 1-1.5 cups.
WHERE ELSE CAN I FIND CAFFEINE?
So we’re talking coffee here, but it is the caffeine that causes a lot of the issues above. Here’s a quick reference guide with serving sizes and caffeine content estimates:
1 cup of coffee: ~95-120 mg
1 espresso shot: ~65-80 mg
1 cup black tea: ~45 mg
1 tsp matcha: ~40-70 mg
12-oz Diet or Regular Coke or Pepsi: ~38-45 mg
1 oz. dark chocolate: ~15-22 mg
This is *KEY* because if you’re drinking one cup of coffee but still having 1/2 a chocolate bar, a cup of black tea, and maybe a soda throughout the day, you are going to be well above the ~200 mg rec. So be thoughtful and mindful.
SO WHAT IS THE “HORMONE HEALTHIEST” WAY TO ENJOY COFFEE?
Here is my quick cheat sheet for consuming coffee without impacting your hormones…
Delay intake until 1 hour after rising - this lowers the stress on our adrenals + cortisol response.
Have it with food (ideally, something balanced and protein rich) - this also helps to support the impact on stress hormones and blood sugar.
Add in milk - for the same reason as above. I recommend a grass-fed whole milk or a higher fat nut milk.
Nix the sugar - if possible, try to keep sugar out of it. This is a recipe for blood sugar chaos.
Try to keep it to 1 (maybe 2) cups x day - this helps to keep you between the 100-200 mg limit. This would also be the equivalent of 2-espresso shot latté.
Aim to stop your intake before or around 11:00 am/12:00 pm - this helps to support your sleep.
WILL I STOP “GOING” IN THE MORNING IF I STOP COFFEE?
So this depends on many factors. In general, caffeine helps to stimulate the muscles in the colon, which can cause the urge to “go,” and produce a bowel movement (b.m.). So for those that are relying on this caffeine stimulation, then you may notice a slow down in the first few days coming off.
With that, our body’s internal clock also has us using the restroom in the morning naturally! So it may just be that you are associating that cup of joe with your morning b.m., rather than it causing it.
It may also just be that your body needs a little fluid coming in to help move things along in the morning. If this is the case, then you should notice a similar effect from simply drinking room temperature or warm water with lemon, a morning matcha or a cup of tea.
If you find you can *only* produce a bowel movement from a cup of coffee, then I recommend working with a dietitian (hi, like me) to help understand what is going on with the gut.
IS THERE ANYONE WHO JUST SHOULDN’T DRINK COFFEE?
Again, this is a really individual choice. With that, there are some individuals that I think would benefit from either abstaining or limiting their coffee intake (at least for a certain period of time). This includes…
Pregnant women - while you’re allotted no more than 200 mg x day, some research suggests even less is better
Those TTC - for the same reasons as above and potential impacts on fertility
Women dealing with painful periods - abstain for 1 cycle and see how you feel
Women with cyclical breast tenderness - same as above
Those with bloating and GERD - coffee can exacerbate this
Those that are working on their cortisol response and adrenal function
ANY RECOMMENDATIONS FOR COFEE ALTERNATIVES?
There are so many lovely coffee alternatives that are a bit gentler on the system. And When I stopped drinking coffee, these all came in handy. While I’m currently a matcha lover, there are so many great alternatives out there now.
MATCHA:
Caffeine content: 1 tsp = ~60 mg
Made from: green tea
Benefits: high in L-theanine, which helps to provide a more gentle caffeine boost; high in EGCG, which can be helpful for those with endometriosis and in reducing inflammation.
Cons: can be $$$; caffeine content can really vary based on how much matcha you use (or the cafe you get it at uses)
Favorite Roots to Leaves Brands:
CHAI:
Caffeine content: 1 serving = ~35 mg
Made from: black tea + spices (such as ginger, cardamom, nutmeg, cinnamon, cloves and black pepper)
Benefits: high in L-theanine, which helps to provide a more gentle caffeine boost; may support digestion
Cons: can be very high in sugar depending on the brand
Favorite Roots to Leaves Brands:
MUSHROOM COFFEE:
Caffeine content: 1 serving = ~35 mg
Made from: usually a mix of mushrooms and adaptogens
Benefits: supports immune system; eases energy
Cons: people can respond to mushrooms and adaptogens differently
Favorite Roots to Leaves Brands:
and Swiss Water Decaf which is the only way to go when going caffeine free.
Looking for all these options?
FINAL TAKEAWAYS
If you *simply need* your coffee, go for it. Like aforementioned, coffee does have many benefits! And when enjoyed mindfully and thoughtfully, I’ve seen many who are able to reap the benefits.
That being said, if you are dealing with anxiety, midday crashes or painful periods, then you may want to consider pressing the brakes on your coffee consumption.
Consider more gentle options like matcha or chai, pair your caffeine with food, and aim to energize your mind and body in other ways.
Written with love and a cup of matcha,