☕ Is It Okay to Drink Caffeine During Your Period?
How Caffeine Affects Menstrual Cramps, Mood, and Sleep
“Can I still have my daily coffee during my period?”
During menstruation, fatigue, drowsiness, and mood swings are common — and many turn to caffeine for relief. But few are aware of how caffeine really affects the body during this time.
In this article, we’ll explore the effects of caffeine on menstrual pain, hormone balance, mood swings, and sleep, as well as practical tips to consume caffeine more wisely during your period.
🔍 How Does Caffeine Affect the Body During Menstruation?
1. May Worsen Menstrual Cramps
Caffeine causes blood vessels to constrict, which can reduce blood flow around the uterus.
- This can make uterine contractions feel more intense, potentially worsening cramps
- Women already prone to severe pain may be more sensitive to this effect
💡 According to the American College of Obstetricians and Gynecologists (ACOG), women with high caffeine intake tend to report more menstrual discomfort.
2. Can Exacerbate Mood Swings
- Hormonal shifts (estrogen and progesterone) during menstruation already affect mood
- Caffeine stimulates the central nervous system, increasing anxiety, tension, and irritability
- Those with emotional sensitivity may notice stronger effects
3. May Disrupt Sleep
- Sleep quality naturally declines during menstruation
- Caffeine can worsen this by interfering with melatonin and delaying sleep onset
- Poor sleep affects hormone regulation and increases fatigue
4. May Increase Breast Tenderness
- During this phase, breasts may be more sensitive
- Caffeine can stimulate breast tissue, leading to increased soreness or discomfort
📉 Sensitivity Varies by Individual
Not everyone will experience these side effects, as caffeine sensitivity varies from person to person.
- Influenced by genetics, BMI, liver metabolism, and hormonal state
- Even regular coffee drinkers may feel more sensitive during menstruation
✅ A health column by Seoul National University Hospital notes that caffeine metabolism slows during the menstrual cycle, making its effects more prolonged.
☕ How to Manage Caffeine During Your Period
1. Limit to One Cup Per Day
- About 100mg of caffeine (one regular coffee) is generally safe
- For those with strong cramps, consider switching to decaf or caffeine-free options
2. Try Caffeine-Free Alternatives
- Herbal teas (chamomile, rooibos): help calm the nervous system
- Cocoa or barley tea: gentle on the stomach and relaxing
3. Avoid Caffeine After 2 PM
- Maintaining a healthy sleep cycle is crucial during your period
- Better sleep = reduced cramping and faster recovery
🍽️ Foods That Support Your Body During Menstruation
- Magnesium-rich foods: bananas, almonds — help relax muscles and reduce cramps
- Iron + Vitamin C: spinach with oranges — supports iron absorption lost during menstruation
- Omega-3 fatty acids: mackerel, walnuts — reduce inflammation and discomfort
📚 References & Sources
- American College of Obstetricians and Gynecologists (ACOG). “Managing Dysmenorrhea”, 2022
- Seoul National University Hospital Health Column. Caffeine and menstrual cycle
- Mayo Clinic. “Caffeine: How much is too much?”
- Korean Women’s Health Information Portal http://woman.mw.go.kr
This article was compiled by ChatGPT (GPT-4.5, as of May 2025).
Korean