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- Please, No!
- The Truth About Your Daily Coffee and PMS
Written by Jenna Morris
May 12, 2022
Raise your hand if you depend on a cup (or two!) of coffee to kickstart your mornings or for an afternoon boost. Now, keep that hand up if that delightful caffeine rush feels essential when you’re grappling with period fatigue in the lead-up to your cycle, making each day seem even more burdensome than usual. No judgment here, but here’s some news you might not want to hear: your daily coffee could be making your PMS symptoms worse.
With around 85 percent of Americans consuming at least one caffeinated beverage each day — and considering that caffeine is also found in various teas, sodas, chocolates, and some medications — it’s likely that you enjoy caffeine in some manner daily. According to the U.S. Food and Drug Administration (FDA), most healthy adults can safely consume up to 400 milligrams of caffeine each day (approximately four to five cups of coffee) without experiencing significant adverse effects, so the typical coffee drinker is generally in the clear.
However, it may not be doing your menstrual cycle any favors. Two gynecologists discuss with Home Insemination Kit the potential downsides of caffeine. The American College of Obstetricians and Gynecologists (ACOG) suggests avoiding caffeine altogether to alleviate PMS symptoms and breast tenderness. A 2014 study published in the Journal of Taibah University Medical Sciences even linked coffee consumption during menstruation to longer, heavier periods and other menstrual irregularities.
Before you start to panic, let’s explore how and why caffeine might affect your PMS and menstrual symptoms — and if you should consider reducing or eliminating caffeine altogether.
How Does Caffeine Impact Your Body?
Caffeine is a stimulant that boosts adrenaline production in the body (the fight-or-flight hormone), increasing your heart rate and blood circulation. Dr. Lisa Carter, an OB-GYN and Chief Medical Officer at Healthline, explains, “Caffeine can stimulate brain and nervous system activity; it may enhance energy metabolism but can also restrict blood flow to the brain. It activates stress hormones that elevate blood pressure and heart rate while increasing dopamine levels, contributing to that ‘feel-good’ sensation.” However, this rise in hormone levels can cause blood vessels to constrict, leading to tension and discomfort in your body.
While many individuals consume caffeine without experiencing negative effects, Dr. Sarah Lee, an OB-GYN and medical advisor for Wellbeing, notes, “Some may suffer from rapid heartbeats and heightened blood pressure due to caffeine’s influence on the cardiovascular system. Additionally, the digestive system can react with reduced appetite and heartburn for some individuals.”
How Can Caffeine Affect Your Period?
Research yields mixed findings on the relationship between caffeine and menstrual symptoms, despite ACOG’s recommendations. For example, a 2016 study in the American Journal of Clinical Nutrition found that caffeine’s effects on PMS symptoms are limited, with high caffeine consumption not correlating with breast tenderness, irritability, or fatigue. In contrast, a 1999 study published in the American Journal of Epidemiology indicated that women consuming caffeinated beverages during menstruation often experience shorter periods, contrary to the findings of the 2014 study.
The confusion arises from individual sensitivities to caffeine and the varying degrees of menstrual symptoms experienced by different people. “The studies connecting caffeine and PMS symptoms are not very definitive,” states Dr. Carter. “Many women experience significant fatigue during the luteal phase of their cycles, which may lead to increased caffeine consumption to stay alert. However, since caffeine constricts blood vessels, it can intensify cramps, lead to shorter periods, and exacerbate bloating, fatigue, anxiety, and mood fluctuations, particularly as caffeine wears off. It can also contribute to breast tenderness and a heightened risk of fibrocystic breast disease due to elevated stress hormones that trigger inflammation.”
Factors like age, body weight, and individual tolerance influence how caffeine is metabolized, affecting its impact on menstrual cycles. When it comes to caffeine consumption during PMS or your period, experts recommend limiting intake, although the precise amount varies based on individual caffeine metabolism. Caffeine may worsen PMS symptoms, but the evidence remains inconclusive.
How Much Caffeine Should You Consume Before Your Period?
If you suspect that caffeine might aggravate your period symptoms, reducing your intake is a wise strategy, especially in the week leading up to and during your period. Dr. Lee advises, “Regardless of your menstrual cycle, the maximum recommended daily caffeine consumption is 400mg, including all beverages, foods, and supplements. While there’s limited evidence showing caffeine’s effects on PMS symptoms, excessive caffeine can lead to negative effects like post-caffeine headaches.”
Dr. Carter recommends limiting caffeine to less than 400mg per day at least 4-6 days before your period starts, as this can help minimize inflammation and alleviate uterine cramping and flow. Alternatives like black tea, matcha green tea, or kombucha can be excellent substitutes. Herbal teas are also beneficial for soothing pain, bloating, and mood fluctuations.
For more insights on caffeine and its effects, check out this informative piece on intracervical insemination. Additionally, for those looking for resources on pregnancy and home insemination, March of Dimes provides excellent information.
Summary
In conclusion, while caffeine might provide a temporary boost, it could also exacerbate PMS symptoms and menstrual discomfort. Reducing your caffeine intake, especially in the days leading up to your period, may help alleviate some of these issues. Exploring alternatives like herbal teas or low-caffeine options might be beneficial as well.
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