The Impact of Caffeine on Menopausal Symptoms

Caffeine may cause problems for some women during menopause, a life event that occurs when a woman has not had a period for one year.⁽¹⁾ Hormonal imbalances during this phase of life can cause hot flashes, night sweats, weight gain, and psychological symptoms, all of which may be influenced by the stimulating effects of caffeine. For women who are dedicated coffee drinkers, this article will answer the question: What is the effect of caffeine on menopausal symptoms? 

Caffeine’s Effects on the Body

Caffeine affects everything from the central nervous system (CNS) to the digestive system, urinary system, respiratory system, and immune system. It also impacts cognition, alertness, mood, and memory. It promotes sustained intellectual activity but can also slow the body’s reaction time.⁽²⁾ 

Levels of caffeine in the body reach their peak concentration within one hour after consumption. According to the U.S. Food and Drug Administration (FDA), most healthy adults can safely consume up to 400 mg of caffeine daily. However, excess caffeine consumption can produce physical and mental side effects, including the following:⁽³⁾⁽⁴⁾

• Accelerated heart rate

• Heart palpitations

• Increased blood pressure

• Jitters

• Headaches

• Dizziness

• Nausea

• Abdominal discomfort

• Insomnia

• Dehydration

• Anxiety

Some people may not experience any adverse side effects associated with caffeine. The effects may show up differently depending on factors such as age, sex, or diet. Side effects can also vary based on how much a person consumes or whether caffeine is ingested in the form of coffee, tea, energy drinks, or other sources.⁽⁵⁾ 

How Caffeine Sensitivity Changes with Age

The body metabolizes caffeine more slowly with age, which may make some older adults more sensitive to its side effects.⁽⁶⁾ Caffeine is also believed to affect men and women differently, which may be partially influenced by levels of sex steroid hormones.⁽⁷⁾ Caffeine is metabolized by the same protein in the body as estrogen. One early study found that postmenopausal women using hormone replacement therapy (HRT) metabolized caffeine at a slower rate.⁽²⁾

Does caffeine worsen menopause symptoms?

Some women may find that caffeinated beverages exacerbate symptoms of menopause, specifically vasomotor symptoms, anxiety, sleep problems, or weight gain.

Can caffeine cause hot flashes?

Hot flashes affect approximately 79% of perimenopausal women and 65% of postmenopausal women. Research exploring the effects of caffeine on vasomotor symptoms has produced conflicting results. However, findings from a study published in Menopause involving over 1,800 women revealed a link between caffeine consumption and increased severity of hot flashes and night sweats among postmenopausal women.⁽⁸⁾

Caffeine is a stimulant that activates the sympathetic nervous system, also known as the body’s “fight-or-flight” response. It then prompts the release of stress hormones, such as adrenaline and cortisol. Caffeine is also believed to increase blood pressure, heart rate, and core body temperature, which may cause some women to experience hot flashes after drinking coffee.⁽⁹⁾ 

Can caffeine trigger anxiety and sleep disruption?

Study findings on the connection between caffeine and anxiety are mixed. However, some research shows that caffeine intake may induce anxiety in adults without mental health conditions. Individuals who consume more than the recommended daily limit may be at greater risk.⁽¹⁰⁾

Caffeine may also disrupt sleep. One study published in the Journal of Clinical Sleep Medicine found that consuming a moderate amount of caffeine within six hours before bedtime increased sleep disturbances.⁽¹¹⁾ Limiting caffeine intake to approximately nine or more hours before bedtime may improve sleep.⁽¹²⁾ 

Anxiety and sleep disturbances are also known symptoms of menopause. Drinking caffeinated beverages, particularly before bedtime, may worsen these symptoms because of caffeine’s stimulating effects.

Does caffeine affect metabolism?

Hormonal imbalances during menopause can cause increases in fat mass and a loss of lean body mass, making abdominal weight gain common during this phase of life.⁽¹³⁾ While caffeine is not a remedy for weight loss, it may limit weight gain that can occur with aging by boosting the body’s basal metabolic rate and mildly reducing appetite. However, these benefits are predominantly associated with black coffee, whereas sugary coffee drinks can promote weight gain and increase cravings.^(14)(15) 

Decaf, Herbal Teas, and Other Coffee Alternatives

If women navigating the menopause transition find that coffee is making symptoms worse, reducing intake by switching to some of the following beverages may help:

1. Decaffeinated Coffee
   Compared to an 8-oz cup of regular coffee, which contains about 95 mg of caffeine, the same-sized cup of decaffeinated coffee contains between 2 mg and 15 mg of caffeine.⁽¹⁶⁾ Menopausal women who experience increased vasomotor symptoms, anxiety, or sleep problems in connection with caffeine may benefit from drinking decaffeinated coffee instead.

2. Green Tea
   A 12-oz cup of green tea contains approximately 37 mg of caffeine.⁽⁴⁾ Swapping out caffeinated coffee for green tea not only reduces caffeine intake, but one study demonstrated that long-term green tea consumption was linked with lower body mass index (BMI), improved sleep, reduced depression, and increased estradiol levels in postmenopausal women.⁽¹⁷⁾

3. Herbal Teas
   Decaffeinated coffee or green tea are great options for women looking to reduce their caffeine intake, but caffeine-free herbal teas may be preferable for women wanting to eliminate caffeine from their diet altogether. 

Certain herbal teas may also reduce psychological symptoms of menopause. A study published in BMC Complementary Medicine and Therapies found that saffron herbal tea improved symptoms of depression in postmenopausal women.⁽¹⁸⁾ Chamomile tea has also been linked with reduced depressive symptoms.⁽¹⁹⁾ However, it’s important that women consult with a doctor before trying any supplements or alternative treatments.

The Pros and Cons of Drinking Coffee During Menopause

While caffeine can come with negative side effects, it may also provide certain health benefits. Consumption has been linked with reduced impairment in memory, cognition, and mood among perimenopausal women.⁽⁸⁾ Because caffeine can affect people differently, keeping track of side effects can help women make informed decisions on whether to reduce or stop intake. 

If menopausal symptoms continue to interfere with daily life after modifying caffeine consumption, it’s recommended to consult with a healthcare provider about available treatment options. Certain medications and health conditions may also intensify the effects of caffeine.⁽⁴⁾ A healthcare professional can make recommendations based on the potential underlying cause of symptoms.