I was asked a great question this week about coffee intakes, so below are a few of the key considerations, especially for women in perimenopause.
On the positive side, there is evidence that moderate intake (up to 400mg of caffeine), which is approximately 4 standard or 2 strong coffees per day may reduce the risk of some diseases such as liver disease, heart disease, type 2 diabetes and depression.
Low to moderate caffeine intakes may also improve cognitive and physical function in menopausal women.
However high doses of 400mg or above can induce anxiety which we know is something a lot of women in perimenopause suffer from. Moderate to high intakes can also impact sleep, especially if consumed within 8-9 hours before going to bed and everyone’s sensitivity is different. Remember your tea intake counts too. We also know that caffeine can trigger hot flushes.
If you drink your coffee with milk, having more than one milky coffee a day will add to your total energy intake, so opt for small not large takeaway coffees. This is important if weight loss is your goal, or swap to long blacks with a dash of milk. If you choose a plant-based milk, do ensure it is fortified with calcium. Ideally 100mg per 100ml (you can check this on the nutrition panel). On the topic of calcium, high caffeine intakes can negatively impact calcium absorption which is important for our bone density and bone health.
Take home message, low to moderate intakes for most women should be tolerated well and may have some health benefits- but it really comes down to the individual, and your own threshold. Aim to have your last coffee before 12pm to avoid any sleep disruption.
*Some people should avoid/consume less caffeine (e.g., pregnant or breastfeeding women, children/adolescents and people with certain health conditions) so always get individualised advice from a health professional for what is best for you.