Caffeine and PCOS

Have you ever felt confused about Caffeine and PCOS? One day you might hear that you should skip breakfast and drink coffee instead in order to intermittent fast (see my thoughts on intermittent fasting here) – and other days you may hear that you shouldn’t have caffeine at all, or you should skip having coffee on an empty stomach. 

So, how should approach caffeine and PCOS…. especially if you love your morning cup of coffee?

Let’s talk about which beverages are highest in caffeine, and the pros and cons so that you are well informed. 

Sources of Caffeine

Caffeine isn’t just in your favorite cup of coffee – it’s in plenty of other beverages, and even some foods. The recommended limit from the Food and Drug Administration (FDA) is 400 mg per day. Recognizing the amount of caffeine on a package may not feel familiar to you because caffeine amounts aren’t always listed on packaging.

The amounts below may help give you an idea of how much caffeine is in your go to drinks and foods. Please note that there is variation in amounts with different brands. 

• Energy Drinks: ~170 mg in a 16 ounce can
• Coffee: ~95 mg/cup
  • Note that 1 cup is only 8 ounces. If you get a 12 ounce coffee, it has ~150 mg of caffeine 
• Espresso shot: 65 mg
  • Double this if you get a double shot!
• Black Tea: ~50 mg
• Soda: 40-55 mg
• Green Tea: ~30 mg
• Dark Chocolate: ~25 mg
• Milk Chocolate: ~5 mg

Listening to Your Body

How much is too much caffeine? If you drink less than 400 mg of caffeine per day (ex: 1 cup of coffee) and already feel jittery or anxious, then that’s probably a message from your body. I would recommend listening to your body and stopping there.

And while it’s a myth that you can’t drink coffee on an empty stomach (research has found that habitual coffee drinkers don’t see a “spike” in cortisol here), I would recommend eating something with your coffee if you do have that jittery or anxious feeling.

Caffeine and PCOS: Is there a concern?

While there are some benefits to consuming caffeine, too much can be harmful. Here are some potential ways that excess caffeine could negatively impact your health and hormones:

• Cortisol: Caffeine increases cortisol, which is a stress hormone made by the adrenal glands. Not only can high cortisol make you feel anxious, but it also may cause increases in insulin (which can make PCOS symptoms worse). 
• Meal skipping: Caffeine can be an issue if you are using it to replace a meal or snack. I see this a lot when someone is skipping breakfast to drink coffee or tea, or skipping lunch to drink a diet soda. Caffeine may make you feel more alert, it does NOT provide energy that your cells need to stabilize hunger levels, cravings, and blood sugar. True energy comes from calories – which are found in carbohydrates, fat, and protein. 
• Sleep: Getting enough sleep is an important part of managing PCOS, and PCOS hormone imbalances can already cause potential sleep issues. If you consume too much caffeine or consume even a small amount late in the day, it could interfere with your sleep.

Now that we’ve chatted about how too much caffeine can have a negative impact on hormones – what are the benefits of beverages that contain caffeine?

• Research has linked coffee intake to improved insulin sensitivity. You may be surprised to hear this but coffee is actually rich in antioxidants!
• Coffee has an antioxidant called chlorogenic acid. This is the substance in coffee that may help some with constipation.
• Various teas have antioxidants called polyphenols. Polyphenols may lower the risk of chronic diseases, which is something we keep an eye on with PCOS since it’s a metabolic condition.

In Conclusion – Caffeine and PCOS

So – do caffeine and PCOS mix? This is individualized! If you enjoy caffeinated beverages and it does not make you anxious or interfere with your sleep, it’s okay to enjoy them! There are a few health benefits to consuming caffeine. If it’s your main source of hydration, however, you may consider drinking other non-caffeinated beverages instead. If your water intake could use a boost, here’s a link to my favorite water bottle (I love the 32 oz. size!).