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Raise your hand if you depend on a cup (or more) of coffee to kickstart your mornings or to get through that afternoon slump. Now, for those who find themselves reaching for that caffeine lifeline during the tough days leading up to your period—here’s some news you may not want to hear: your daily coffee habit might be intensifying your PMS.
With around 85 percent of Americans indulging in at least one caffeinated drink daily—including coffee, tea, sodas, chocolate, and certain medications—it’s likely that you consume caffeine in some form. According to the U.S. Food and Drug Administration (FDA), most healthy adults can safely handle up to 400 milligrams of caffeine daily (about four to five cups of coffee) without significant adverse effects. However, that doesn’t mean it’s beneficial for your menstrual cycle. Experts advise that cutting out caffeine can help alleviate PMS symptoms and breast tenderness. In fact, a study from 2014 published in the Journal of Taibah University Medical Sciences indicated that coffee consumption during menstruation is associated with heavier and longer periods.
Before you feel overwhelmed, let’s explore how caffeine may affect your PMS and period symptoms—and whether you should consider reducing or eliminating it from your diet.
How Does Caffeine Affect Your Body?
Caffeine acts as a stimulant, boosting adrenaline production, which can elevate your heart rate and increase blood flow. “Caffeine stimulates your brain and nervous system,” explains Dr. Sarah Lee, OB-GYN and Chief Medical Officer at Wellness Clinic. While it can enhance energy metabolism, it may also limit blood flow to the brain. Caffeine activates noradrenaline neurons (stress hormones), raising both blood pressure and heart rate, while also spiking dopamine levels, contributing to that delightful “feel-good” sensation. However, this elevated hormone level can constrict blood vessels, leading to tension in your body.
Although many people enjoy caffeine without negative effects, Dr. Emily Carter, OB-GYN and medical advisor for Family Health, points out that some individuals may experience rapid heartbeats and increased blood pressure. Additionally, caffeine can impact the digestive system, resulting in reduced appetite or heartburn.
How Can Caffeine Affect Your Period?
Research regarding caffeine’s impact on menstrual symptoms has yielded mixed results. A 2016 study published in the American Journal of Clinical Nutrition found limited effects of caffeine on PMS symptoms, with no significant link to breast tenderness, irritability, or fatigue. Contrarily, a 1999 study in the American Journal of Epidemiology indicated that women consuming caffeinated drinks during menstruation often experienced shorter periods.
The discrepancies in research findings may stem from varying sensitivities to caffeine and diverse menstrual symptom experiences. “The studies connecting caffeine to PMS symptoms are inconclusive,” notes Lee. “Many women suffer from intense fatigue during the luteal phase, prompting increased caffeine consumption for alertness. However, caffeine constricts blood vessels, potentially leading to more painful cramps, shorter cycles, and worsening bloating, fatigue, anxiety, and mood swings after the caffeine effect diminishes.”
Factors like age, body weight, and individual tolerance levels influence how caffeine is metabolized, affecting its impact on menstrual cycles. In general, experts recommend limiting caffeine intake before and during your period.
How Much Caffeine Should You Consume Before Your Period?
If you suspect caffeine may worsen your period symptoms, cutting back is a sound strategy—especially in the week leading up to your cycle. “Regardless of your cycle phase, 400mg is the maximum recommended daily intake of caffeine, including all beverages and foods,” says Carter. Excessive caffeine can lead to adverse effects, including post-caffeine headaches.
Lee suggests reducing caffeine to less than 400mg per day at least 4-6 days before your period begins. This reduction can help minimize inflammation, easing uterine cramps and flow. Alternatives like black tea, matcha green tea, or kombucha offer enjoyable substitutes. Herbal teas can also be soothing for pain, bloating, and mood fluctuations.
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In summary, while many individuals enjoy their coffee, it may not be the best choice during PMS or menstruation due to its potential to worsen symptoms. Consider moderating your intake, especially leading up to your period, to help alleviate discomfort.