As a society, we love our coffee. We love the smell, we love the taste, and we love having it first thing in the morning.
But what many women don’t realize is that it can play a very large role in relation to their hormones. While there is research that shows the benefits of coffee (which is full of antioxidants and polyphenols), for those who may have a hormonal imbalance (or conditions like PCOS or endometriosis), coffee may potentially be exacerbating certain issues.
Let’s take a look at how coffee can affect your hormones, and understand what you can do about it.
Coffee on an empty stomach spikes blood sugar
If you wake up and consume coffee on an empty stomach, this will affect your blood sugar levels. Coffee stimulates cortisol production, and when cortisol levels are elevated, our blood sugar levels then spike. (PIzziol et al., 1998) This is because your body thinks you are in “fight or flight” mode, and because glucose is the body’s preferred source of energy, blood sugar production is increased to get glucose into your cells.
As your blood sugar levels rise, your pancreas releases a hormone called insulin, which prompts your cells to absorb the sugar from your blood. The problem is that if cortisol levels are chronically elevated, it can lead to developing a resistance to insulin. If you don’t keep your blood sugar balanced, it’s very hard to keep your hormones balanced.
Excess coffee intake has been linked to estrogen dominance
Estrogen dominance is a hormonal imbalance that can bring upon many symptoms, such as irregular/painful cycles, weight gain, moodiness and irritability, infertility, etc. If you drink multiple cups of coffee per day, chances are your cortisol levels are elevated throughout most of the day. In that case, your adrenal glands may eventually burn out, and when this happens, they have a hard time producing cortisol on their own. This leads to the elevated production of a hormone called pregnenolone for cortisol production.
Pregnenolone is referred to as the “mother of all hormones” as it plays a role in the production of many other steroid hormones, one which happens to be progesterone. One of progesterone’s main duties is to balance your estrogen during the second half of your menstrual cycle. As progesterone is used up in compensating for your exhausted adrenals, you run the risk of becoming estrogen-dominant due to not being able to produce enough progesterone.
Coffee affects digestion
Caffeine is a stimulant that causes the release of stress hormones, which inhibits stomach acid production. When our stress hormones are high, it gives a signal to our bodies to go into “fight or flight” mode. When this happens, many other body functions are put on the back burner until your body feels safe and “out of danger”. So things like digestion, for example, are affected. This brings on symptoms of acid reflux, heartburn and indigestion. This is because stress leads to decreased blood flow to the digestive system, leading to lower stomach acid production.
Coffee may be depleting your body of certain nutrients
Since coffee can inhibit our body’s natural production of stomach acid, it can be a cause of nutrient depletion. This is because low stomach acid levels can hinder nutrient absorption. Stomach acid helps break down proteins so that they're easily absorbed into the body. When our body is depleted of nutrients like calcium, magnesium, or iron, it makes it harder for your endocrine system to do its job of keeping your hormones balanced.
While coffee specifically is not the main reason why many people are depleted in nutrients—the largest factor is the standard American diet, which includes a high volume of processed food—the decreased absorption of these vitamins and minerals can cause your body to gradually lower its stores (if not being replenished through nutrient-dense whole food), potentially resulting in nutrient deficiencies.
Does this mean you have to ditch coffee for good?
Not necessarily. Here are some things you can do to consume coffee responsibly:
Prioritize breakfast before coffee.
Practice moderation when it comes to your coffee intake.
Swap coffee for green tea or matcha. L-theanine is an amino acid found in these teas that promotes a sense of calm. If you feel more anxious after consuming coffee or between meals, try this swap.
Switch to organic coffee to limit endocrine disruptors, which are in certain blends due to high levels of pesticides.
References
NIH Study shows caffeine consumption linked to estrogen changes. (2012, January 26). National Institutes of Health (NIH). https://www.nih.gov/news-events/news-releases/nih-study-shows-caffeine-consumption-linked-estrogen-changes
PIzziol, A., Tikhonoff, V., Paleari, C. D., Russo, E., Mazza, A., Ginocchio, G., Onesto, C., Pavan, L., Casiglia, E., & Pessina, A. C. (1998, Nov). Effects of caffeine on glucose tolerance: a placebo-controlled study. European journal of clinical nutrition, 52(11), 846–849. PubMed. 10.1038/sj.ejcn.1600657
