For many of us, coffee is more than a drink. It is a ritual, a comfort, and sometimes the only thing that gets us moving in the morning. From lattes to cold brew, caffeine has a way of sneaking into daily life and becoming non-negotiable. But while it can give you that much-needed burst of energy, caffeine also has an impact on your hormones that is worth understanding.
The question is not whether you should swear off caffeine forever. Instead, it is about learning how it interacts with your hormones so you can decide what works best for your body.
Caffeine is a stimulant that acts on the central nervous system. Within minutes of drinking a cup of coffee, it blocks adenosine, the neurotransmitter that signals tiredness, and increases dopamine and norepinephrine (1). This is why you feel more alert and focused after sipping your morning brew.
At the same time, caffeine can trigger a stress response, affecting everything from digestion to sleep quality (2). Since hormones are deeply connected to these systems, caffeine’s influence goes beyond just a quick energy lift.
Let’s look at some of the major hormones that caffeine interacts with and what that might mean for your health.
Cortisol (the stress hormone): Caffeine can raise cortisol levels, especially if you drink it on an empty stomach or first thing in the morning (3). Cortisol is necessary in small amounts, but chronically high levels may leave you feeling jittery, anxious, or wired. Over time, this stress response can affect energy balance, weight regulation, and even menstrual cycles (4).
Estrogen: Research suggests caffeine may change how the body metabolizes estrogen (5). The effect can vary depending on genetics, whether you take birth control, and your natural hormone levels. For some women, high caffeine intake may intensify PMS or cycle-related symptoms.
Insulin: Caffeine can temporarily increase insulin resistance, which means your cells are slower to absorb glucose from the bloodstream (6). This can create more blood sugar ups and downs, leading to energy crashes or cravings later in the day.
Melatonin: Drinking coffee in the afternoon or evening can delay melatonin production, the hormone that helps regulate sleep (7). Poor sleep then disrupts other hormones like cortisol, estrogen, and progesterone, creating a cycle that is tough to break.
Progesterone: While caffeine does not directly lower progesterone, its impact on stress and cortisol can indirectly reduce progesterone levels (8). Since progesterone supports menstrual health, mood, and sleep, this link is an important one.
Not sure if caffeine is having an impact on your hormone health? Here are some signs to watch for:
Trouble falling asleep or feeling restless at night
Afternoon energy crashes despite morning coffee
Feeling anxious, moody, or irritable after drinking coffee
Digestive issues such as bloating or reflux
Irregular cycles or more intense PMS symptoms
If any of these sound familiar, caffeine could be playing a role in how your hormones are behaving.
The good news is that you do not have to give up coffee completely to support your hormones. Making a few small adjustments can help you enjoy caffeine with fewer side effects.
Eat before you drink. Having caffeine on an empty stomach can spike cortisol more quickly. Pair your coffee with breakfast or a snack.
Wait a little longer in the morning. Cortisol is naturally higher when you wake up, so delaying your first cup until mid-morning may be easier on your hormones.
Cut off caffeine in the afternoon. This gives melatonin a chance to rise naturally so you can sleep more soundly.
Swap coffee for tea occasionally. Matcha or green tea contain less caffeine and come with antioxidants that may support overall health.
Stay hydrated. Since caffeine has a mild diuretic effect, pairing it with water or an electrolyte option can help. A product like Cira Hydration is an easy way to balance your fluids while still enjoying your coffee habit.
For some women, reducing caffeine is enough to feel better. Others find that eliminating it entirely brings major improvements to sleep, mood, or cycle regularity. There is no universal rule, and what works for one person may not work for another.
The key is to listen to your body. If you notice more energy crashes, worsening PMS, or disrupted sleep, try cutting back gradually. Even switching from three cups to one cup a day can make a difference.
Caffeine is not the enemy. In fact, many people tolerate it well and enjoy the benefits of sharper focus and better workouts. But it does have real effects on hormones, from cortisol and insulin to melatonin and estrogen. The most important step is to pay attention to how your body responds and adjust your habits accordingly.
Whether you keep coffee in your life or decide to scale back, smarter choices around caffeine can help keep your hormones and energy in better balance. And if you are looking for a way to stay hydrated while navigating your coffee habit, reaching for Cira Hydration is one simple way to support your body.
Written By: Monica Rzepecki
References
1. U.S. National Library of Medicine. (2001). Pharmacology of caffeine. Pharmacology of Caffeine. https://www.ncbi.nlm.nih.gov/books/NBK223808/
2. Fountain, L. (2025). Caffeine and sleep. Sleep Foundation. https://www.sleepfoundation.org/nutrition/caffeine-and-sleep
3. Caffeine and cortisol: What are the effects?. Supplements, Tests & Health Solutions. (2025). https://ca.thorne.com/take-5-daily/article/why-you-should-reconsider-that-morning-cup-of-coffee
4. Santos-Longhurst, A. (2025). High cortisol levels: Symptoms, causes, and more. Healthline. https://www.healthline.com/health/high-cortisol-symptoms#symptoms
5. Sisti, J. S., Hankinson, S. E., Caporaso, N. E., Gu, F., Tamimi, R. M., Rosner, B., Xu, X., Ziegler, R., & Eliassen, A. H. (2015). Caffeine, coffee, and tea intake and urinary estrogens and estrogen metabolites in premenopausal women. Cancer epidemiology, biomarkers & prevention : a publication of the American Association for Cancer Research, cosponsored by the American Society of Preventive Oncology, 24(8), 1174–1183. https://doi.org/10.1158/1055-9965.EPI-15-0246
6. How caffeine affects blood sugar levels. Byram Healthcare. (2025). https://www.byramhealthcare.com/blogs/how-caffeine-affects-blood-sugar-levels
7. Reichert, C. F., Deboer, T., & Landolt, H. P. (2022). Adenosine, caffeine, and sleep-wake regulation: state of the science and perspectives. Journal of sleep research, 31(4), e13597. https://doi.org/10.1111/jsr.13597
8. Brighten, J. (2024). How coffee affects your health and hormones. Dr. Jolene Brighten. https://drbrighten.com/how-coffee-affects-your-health-and-hormones/
