PCOS and Coffee
If you are anything like me then one of the first things you do in the morning is sip on a freshly brewed coffee. Like me, many of the people of the world enjoy coffee in the morning, but if you have PCOS then you may be wondering is coffee bad for PCOS? Or even is coffee good for PCOS? This blog looks at all things coffee and PCOS and explores if coffee has any benefits for PCOS. Read on if you are a coffee lover like me!
What is in coffee?
Coffee is one of the most consumed beverages worldwide. It is mostly known for its caffeine content, however it actually contains over 1000 components in addition to caffeine and is rich in many phytochemicals, like polyphenols, which are plant compounds which may have antioxidant effects (1, 2). But are there any health benefits to drinking coffee and is coffee bad or good for PCOS?
Coffee and Health
Coffee consumption has had mixed press over the years, however recent studies have suggested that due to the polyphenol content, coffee may be linked to a reduced risk of conditions like diabetes, insulin resistance (3,4), cardiovascular disease, and stroke (5). This is good news for people with PCOS as having PCOS could mean an increased risk of all of those conditions.
Although there are some big observational studies looking at coffee consumption in general which show coffee consumption of 2-5 cups a day is linked to lower mortality (6), when it comes to PCOS are there any benefits to drinking coffee?
Coffee and PCOS
People with PCOS are often told to cut out various foods and drinks from their diet in order to help with their symptoms, but it can be hard to determine what is fact and fiction when it comes to PCOS management. If you have PCOS you may have been told to cut out coffee, but will removing your favourite hot drink really help with irregular periods, excess hair growth and other common PCOS symptoms?
Caffeine and PCOS
Coffee is well known as a source of caffeine, which is a natural stimulant. The amount of caffeine in coffee varies depending on how it is brewed, which beans you use, how the beans are roasted, and of course, how much you drink.
An average cup of coffee contains around 75-100mg of caffeine. The caffeine in coffee can increase alertness, energy levels and concentration in the short term, however it is also linked with anxiety, palpitations and insomnia for some people.
When it comes to caffeine and PCOS, one negative impact it can have is on cortisol levels. Cortisol is more commonly known as our stress hormone, which is often found to be high in people with PCOS (7) and these high levels of cortisol may have a role to play in some of the symptoms of PCOS. When we consume caffeine it can lead to an increase in the amount of cortisol our bodies produce in times of stress (8), and so for someone with PCOS who already has higher levels of cortisol, this cortisol boost from coffee and caffeine consumption may lead to a worsening of PCOS symptoms. Therefore it is best to reduce coffee consumption in times of stress if you have PCOS.
In addition to being a stimulant, caffeine is an appetite suppressant so if you have PCOS and are trying to maintain balanced blood sugar levels, you might want to eat something first before you enjoy your cup of coffee so you don’t end up skipping meals, which can have a negative effect on blood sugar control.
Coffee and Fertility
Another hot topic related to caffeine and health is the effect it has on fertility. For those with PCOS and an irregular menstrual cycle, fertility may already be a concern, so is it best to avoid coffee for PCOS if you have anovulation? Well, although the evidence is not very conclusive, it does suggest that high intakes are associated with a longer time to pregnancy (9), and recommendations generally suggest that for those trying to conceive, caffeine intake should be limited to <200ug/day (around 2 cups of coffee).
Coffee and Hormone Balance
A small, randomised control trial of 34 people with PCOS investigated the effects of green coffee supplementation on androgen levels. Green coffee is made from unroasted coffee beans from Coffea fruits. 400mg of green coffee a day (approximately 4 cups) for 6 weeks was seen to significantly reduce free testosterone levels, triglyceride and cholesterol levels compared to the control groups (10). It should be noted that this is a small study so results should be interpreted with caution.
A large study using data derived from the Nurses’ Health Study found that compared with non-drinkers, participants who drank more than four cups of coffee per day had higher concentrations of sex hormone binding globulin (SHBG) (11). Low levels of SHBG are often seen in people with PCOS and are believed to be linked to insulin resistance, a common symptom and effect of PCOS (12). It is important to note that this study was not exclusively conducted on participants with PCOS.
Coffee and Sleep
Although coffee is often used due to its stimulant effects, for people with PCOS this can have a negative impact on some PCOS symptoms such as sleep disturbances. Sleep issues are already common in PCOS and so consuming coffee in the afternoons/evenings can worsen sleep problems for those with PCOS.
How Much Coffee is Recommended?
The general recommendations for caffeine consumption is <400ug/day and this is lower if you are trying to conceive, at <200ug/day. As an average cup of coffee contains around 75-100mg of caffeine, this is between 2-3 cups of coffee (<200ug/day) and 4-5 cups of coffee (<400ug/day).
Tips to Reduce Coffee Consumption
If you have PCOS, drink a lot of coffee and any of the above resonates with you (sleep disturbances, anxiety, fertility concerns), then perhaps it's worth trying to reduce your coffee consumption.
A simple switch could be replacing your afternoon brew with a decaf coffee, as many of the benefits of coffee are related to the polyphenol content rather than the caffeine content, or for added benefits on hormone levels, why not try a spearmint tea.
So Should You Consume Or Avoid Coffee If You Have PCOS?…..The Bottom Line
When it comes to coffee and PCOS we still need more good-quality studies before we can make any strong recommendations on if coffee is good for PCOS and how much coffee is recommended. The caffeine in coffee may impact PCOS because of its links to increased anxiety, blood pressure, fertility, and sleep issues. The effects of coffee on PCOS risk and symptom management are not clear and further research is required. More robust studies with a larger sample size are needed to conclusively determine the effect of coffee. As coffee can be associated with poorer sleep and anxiety, it may be helpful to lower your consumption – but remember to approach with curiosity, not judgement!
