Gør kaffe menstruationssmerter værre?

Ikke nødvendigvis. Den bedste forskning finder ingen tydelig sammenhæng mellem almindeligt koffeinindtag og flere menstruationssmerter, men enkelte mindre studier peger på, at nogle kvinder kan opleve det modsatte.

Kan koffein påvirke PMS?

Der findes ikke stærk evidens for, at koffein i sig selv giver eller forværrer PMS. Et stort studie fandt ingen øget risiko for PMS blandt kvinder med højere koffeinindtag.

Hvor meget koffein må man få om dagen?

Raske voksne bør holde sig under 400 mg koffein om dagen. Er du gravid eller ammer, er anbefalingen maksimalt 200 mg om dagen.

Kan kaffe påvirke min menstruationscyklus?

Der findes enkelte studier, som har fundet en sammenhæng, men de kan ikke vise årsag. Samlet set er der ikke stærk evidens for, at et almindeligt koffeinindtag påvirker menstruationscyklussen hos raske kvinder.

Hjælper kaffe mod menstruationstræthed?

Koffein kan gøre dig mere vågen i en periode, fordi det dæmper følelsen af træthed. Hvis du er meget træt under menstruationen, kan det også være værd at undersøge andre forklaringer, som jernmangel.

Kan man drikke kaffe, når man har menstruation?

Ja. Der er ikke noget, der tyder på, at de fleste kvinder behøver at undgå kaffe under menstruationen. Hvis du oplever uro, dårligere søvn eller forværrede symptomer, kan du overveje at skrue lidt ned.

Koffein og menstruation: Påvirker kaffe PMS og smerter?

Fatigue often hits first. Maybe a few days before menstruation. The energy is gone, the concentration lags, and the extra cup of coffee suddenly seems like the only way to get through the working day.

If you can recognize it, you may also have wondered if caffeine actually helps - or if, on the contrary, it can make menstrual cramps, PMS or other symptoms worse.

Also read our guide to menstrual cramps – why they occur and what can relieve them →

It's a question many people ask. And perhaps not so strange. Caffeine affects both the brain, the nervous system and the blood vessels, so it seems immediately likely that it can also play a role in connection with period.

But when you delve into the research, the picture turns out to be more nuanced.

The best research we have today suggests that caffeine in normal amounts probably has less of an effect on your cycle than many people think. At the same time, there are studies that point in a different direction.

Here we review what the research actually shows - and where it still lacks answers.

This article was written by Cathrine Widunok Wichmand,
journalist + founder of flow

What exactly is caffeine?

Caffeine is a natural stimulant found in, among other things, coffee, tea, energy drinks, cola, cocoa and certain types of painkillers.

Most people feel the effect quickly. You feel more awake, a little fresher and perhaps also more focused.

This is because caffeine blocks the neurotransmitter adenosine, which normally helps the body detect fatigue. When adenosine is blocked, the brain does not experience fatigue in the same way.

However, this does not mean that the body suddenly has more energy. It just feels less tired for a while.

For most healthy adults, the European Food Safety Authority (EFSA) estimates that a daily intake of up to 400 mg of caffeine is safe. This roughly corresponds to four regular cups of filter coffee.

For comparison, different drinks contain approximately:

A cup of coffee (125 ml): approx. 85 mg
A cup of black tea: approx. 30 mg
An energy drink: 70-120 mg depending on brand
A can of Coke: 30-48 mg

Is caffeine healthy or unhealthy?

As with so much else, it's primarily about the quantity.

In moderate amounts, caffeine can have several positive effects. It can increase alertness, reduce feelings of fatigue and improve concentration for a period of time. Caffeine also appears to affect the brain's dopamine system, which may help explain why many people experience a lift in mood after a cup of coffee.

Several large population studies have also found that people with a moderate caffeine intake often have a lower risk of early death than people who do not consume caffeine at all. This does not necessarily mean that coffee is the cause, but it also does not indicate that regular coffee consumption in itself is problematic for most healthy adults.

However, this does not mean that caffeine suits everyone equally.

Some experience, among other things:

sleep problems or easier sleep
restlessness or palpitations
increased anxiety or restlessness
upset stomach
the shaking of the hands

The risk generally increases with a high caffeine intake, but some also respond clearly to much smaller amounts.

Does caffeine affect one's PMS symptoms?

This is where the research gets interesting.

Many years ago, several health authorities began recommending that women with PMS cut back on coffee and other caffeinated beverages. The council is still alive in many places, and therefore many believe today that the connection is well documented.

It actually isn't.

Some of the best research we have in the field comes from Nurses' Health Study II, where American researchers have followed thousands of women over a number of years.

At the start of the study, none of the women had PMS. The researchers then investigated whether women with a higher caffeine intake had a greater risk of later developing PMS.

They didn't have that.

The researchers found no clear correlation between how much caffeine the women consumed and the risk of developing PMS. They also concluded that the widespread recommendation to limit caffeine is unlikely to prevent PMS.

That is an important point.

Read also: What is PMS - and why do some people get it worse than others? →

The authors behind the study themselves point out that the previous recommendations to limit caffeine are mainly based on smaller and methodologically weaker studies – not on strong, long-term research.

Why do some studies say otherwise?

Although the largest and most well-conducted study found no clear link between caffeine and PMS, there is research that points in a different direction.

A 1985 American study, for example, found that women with a high intake of caffeinated beverages more often reported severe PMS symptoms than women who drank less coffee.

Another study from Saudi Arabia from 2014 found a link between caffeine habits and menstrual disturbances such as heavier or longer bleeding.

It may sound convincing at first glance. But there is an important difference between that type of study and the large Nurses' Health Study.

The study from 2014 is a so-called cross-sectional study. This means that the researchers only measured the women's caffeine intake and period at one point. Therefore, the study cannot tell which came first.

Maybe some women drink more coffee, because they are extra tired during menstruation. Not necessarily the other way around.

This is precisely why researchers often place greater emphasis on studies where the participants are followed over several years. This type of research makes it easier to distinguish between cause and chance relationships.

Can caffeine affect menstrual cramps?

Måske.

There are biological explanations for why some women may experience a difference.

Caffeine can, among other things, cause blood vessels to constrict. A study from 2014 indicates that it can also apply to the blood vessels in the uterus, which in theory can make menstrual cramps more pronounced in some.

If you suffer from menstrual cramps, consider our warming Heating Cramp Cramp →

However, it is important to emphasize that the theory has not yet been documented in large clinical studies.

Conversely, there is also research that points to a possible advantage.

A study from 2007 showed that caffeine can enhance the effect of painkillers such as paracetamol when taken together for menstrual pain. It is also one of the reasons why caffeine is included in some types of over-the-counter pain relievers.

This does not mean that coffee in itself is a treatment for period pain. But it shows how complex the picture is.

Caffeine doesn't seem to have just one effect on the body.

What can we conclude?

If you were hoping for a simple answer, you might be disappointed.

Because the research does not give us a clear yes or no.

On the other hand, a fairly clear picture emerges.

The best research we have today does not suggest that regular caffeine intake by itself increases the risk of PMS or makes menstrual cramps worse in most women.

At the same time, there are smaller studies and biological mechanisms that indicate that some women may react differently.

Both parts may well be true.

Large studies tell us what applies to most people. They don't necessarily say anything about exactly how yours body reacts.

It is therefore also not strange if you find that one cup of coffee makes no difference - or that, on the contrary, you experience more pain, become more restless or sleep worse in the days leading up to period.

The body is not the same from person to person.

And this is precisely why research and own experiences can coexist well.

When should you pay extra attention to caffeine?

Although most healthy adults can easily drink coffee as part of a normal everyday life, there are some situations where it may be a good idea to keep an extra eye on your caffeine intake.

If you are pregnant or breastfeeding

During pregnancy, the body breaks down caffeine more slowly than usual.

Therefore, the European Food Safety Authority (EFSA) recommends that pregnant and breastfeeding women stick to a maximum of 200 mg of caffeine per day from all sources. This corresponds approximately to two regular cups of filter coffee.

The background is that several large meta-analyses have found a connection between a high caffeine intake and an increased risk of, among other things, spontaneous abortion and low birth weight. At an intake of up to 200 mg daily, the same correlation is not seen.

If you use hormonal contraception

Many do not know that birth control pills and other hormonal contraception can affect how quickly the body breaks down caffeine.

This means that the same cup of coffee can stay longer in the body than before.

If you experience heart palpitations, restlessness or sleep problems after starting hormonal contraception, it may therefore be worth considering whether caffeine plays a role.

If you get restless easily or have difficulty sleeping

Some people are simply more sensitive to caffeine than others.

Even moderate amounts can cause restlessness, palpitations, restlessness or make it harder to fall asleep.

This is due, among other things, to the fact that we genetically break down caffeine at different rates. Therefore, there is no one size fits all either.

Can caffeine affect your hormones?

That question comes up often.

The answer is: maybe - but probably not in the way many imagine.

Caffeine can temporarily increase the body's production of the stress hormone cortisol, especially if you are not used to drinking coffee. Cortisol plays an important role in the body's natural stress response and affects, among other things, blood pressure, heart rate and blood sugar.

However, this does not necessarily mean that caffeine creates a hormonal imbalance or disrupts the menstrual cycle.

Here, the research is still limited, and there is no strong evidence that regular caffeine intake affects the hormonal balance in healthy women.

What can you do if you get very tired of period?

Many people find that their energy drops in the days leading up to their period.

It can be tempting to just pour a little more coffee into the cup. And there is basically nothing wrong with that if you stay within the recommended amounts and feel good about it.

But if the fatigue takes up a lot month after month, it may be worth looking at other explanations as well.

Make sure you get enough iron

During menstruation, the body loses iron, and for some this may help to explain the pronounced fatigue.

If you have heavy periods or often feel very tired, it may be a good idea to talk to your doctor about whether you should be tested for iron deficiency.

You can also support your iron intake through your diet with, among other things:

red meat
legumes
tofu
spinach and other green leafy vegetables
whole grain products

Read the article Iron deficiency and period: Could this be why I'm so tired? →

Try turning it down a bit - if you're curious

If you yourself have the feeling that coffee makes your symptoms worse, it may be worth experimenting.

Try reducing your caffeine intake for one or two cycles and see if you notice a difference.

Not because the research says you should.

But because your own experience is also important.

Remember movement

It might sound a little unfair when the sofa calls.

But light exercise can actually help many with both energy, mood and menstrual pain.

It doesn't have to be a hard workout. A walk, a bike ride or a little gentle movement can be enough for the body to feel a little lighter.

Curious about how best to move under yours period, then read on Exercise and period: Can you train when you have period? →

The most important thing to take with you

If you have to remember only one thing from this article, let it be this:

There is no research to show that all women should give up coffee during menstruation.

On the contrary, the best research we have today suggests that regular caffeine intake probably doesn't make a big difference to PMS or period pain in most people.

But we react differently.

If you find that caffeine makes you more restless, affects your sleep, or seems to be related to your symptoms, it's perfectly reasonable to listen to your body and try it out.

Research tells us what applies to most people.

Your own body tells you what is right for you.

FAQ about caffeine and period

Does Coffee Make Period Pains Worse?

Not necessarily. The best research we have today finds no clear link between regular caffeine intake and more menstrual cramps. However, some smaller studies indicate that some women may experience the opposite. If you feel that coffee is affecting your symptoms, it may be worth trying to cut back for a period of time and see if you notice a difference.

Can Caffeine Affect PMS?

There is no strong evidence that caffeine itself causes or worsens PMS. A large study of several thousand women found no increased risk of developing PMS among women with a higher caffeine intake.

How much caffeine can you have per day?

EFSA recommends that healthy adults stay below 400 mg of caffeine per day, which corresponds to approximately four cups of filter coffee. If you are pregnant or breastfeeding, the recommendation is at the maximum 200 mg per day.

Can coffee affect my menstrual cycle?

There are a few studies that have found a connection between caffeine and changes in menstruation. However, they cannot show whether caffeine is the cause. Overall, there is currently no strong evidence that regular caffeine intake affects the menstrual cycle in healthy women.

Does coffee help with menstrual fatigue?

Caffeine can make you more alert for a period of time because it reduces the feeling of tiredness. If you are very tired during your period every month, it may also be a good idea to investigate whether there are other explanations – for example, iron deficiency with heavy bleeding.

Can you drink coffee when you have period?

Yes. There is no evidence that most women need to avoid coffee during menstruation. If you find that caffeine makes you jittery, affects your sleep, or seems to worsen your symptoms, consider cutting back a bit and see how your body reacts.

Sources

Purdue-Smithe AC, etc. "A prospective study of caffeine and coffee intake and premenstrual syndrome", embedded in Nurses' Health Study II, American Journal of Clinical Nutrition (2016)
Rossignol AM. "Caffeine-containing beverages and premenstrual syndrome in young women", American Journal of Public Health (1985)
Bin Mahmoud AZ, etc. "Association between menstrual disturbances and habitual use of caffeine" (2014)
Ali Z, etc. "Efficacy of a paracetamol and caffeine combination in the treatment of the key symptoms of primary dysmenorrhoea" (2007)
EFSA. "Scientific Opinion on the safety of caffeine", EFSA Journal (2015)
Faramarzi M, etc. "Association of Psychological and Nonpsychological Factors With Primary Dysmenorrhea"
YouGov for Bodum. Study of Danes' coffee habits
DTU Food Institute: "The Danes drink far more energy drinks than other Europeans"