What happens to your hormones when you drink coffee every day

Coffee is one of the most consumed and culturally appreciated beverages in the world. Although known for its energizing properties, coffee can also have various effects on your hormones.

1. It increases cortisol

Drinking coffee, even in modest amounts, providing 80 to 120 milligrams (mg) of caffeine, can increase cortisol (the stress hormone) levels by up to 50% above baseline. This spike is temporary and tends to be more pronounced in people who don’t regularly consume coffee.

However, this temporary increase in cortisol is not necessarily cause for concern. Your cortisol levels naturally rise and fall throughout the day, and the increase in your morning coffee is temporary.

That said, if you’re concerned about your cortisol levels, consuming less caffeine (by opting for a smaller serving or choosing decaf) will likely result in a less dramatic cortisol spike.

2. It affects the insulin response

Coffee can temporarily increase insulin (the hormone that helps regulate blood sugar), especially immediately after drinking it.

However, long-term moderate intake can support overall metabolic health in many people. As with most things, your insulin response depends on your unique metabolism, your stress level, and how you take your coffee (for example, black or with cream and sugar). Genetics also play a role in how you metabolize caffeine, influencing whether coffee helps or hinders blood sugar control.

3. It influences estrogen metabolism

Coffee can influence how estrogen is metabolized in the body, but its benefit often depends on your overall hormonal balance.

People with estrogen dominance (a condition in which estrogen levels are high relative to progesterone) may benefit from coffee’s impact on this hormone. Some studies suggest that coffee may alter the breakdown of estrogen and reduce the influence of estrogen-sensitive symptoms or conditions.

Supporting hormonal balance, rather than reducing estrogen altogether, is essential for those with estrogen dominance. Coffee’s effect on metabolism may offer a subtle benefit to some when consumed in moderation.

4. It can affect testosterone levels

Some research suggests that drinking caffeinated coffee may cause a short-term increase in testosterone levels. This temporary increase may explain why some people see an improvement in their workout performance, alertness, and motivation after drinking coffee. Other studies see an opposite relationship, with caffeine reducing testosterone levels in men.

Overall, moderate coffee consumption may provide a short-lived testosterone boost for some, especially when consumed before exercise; However, excess caffeine, poor sleep, or chronic stress can tip the scales in the opposite direction.

How to Adjust Your Coffee Habits for Hormonal Balance

The effects of coffee on your hormones aren’t necessarily positive or negative, but if you’re looking to optimize hormonal balance, you can drink it more intentionally.

• Delay morning intake: Your body naturally releases most of your cortisol (your “wake-up” hormone) shortly after you get up. Drinking coffee right away can pile up caffeine on top of that cortisol surge, leading to jitters, anxiety, or afternoon crashes. Consider waiting about an hour before adding caffeine.
• Limit your consumption and consume it early: Moderate caffeine consumption (up to 400 mg per day) is associated with the least physiological disturbance. Drinking too much or too late in the day can suppress melatonin and disrupt sleep. Stop consuming caffeine before midday to keep your circadian rhythm in sync.
• Consider alternatives: If you love the ritual of a hot drink in the morning but want to reduce your caffeine intake to balance your metabolism, there are many substitutes that can help support your body’s natural rhythms. Try matcha green tea, black tea, chicory root coffee, mushroom coffee, lemon water, golden milk, or a combination of these to mix.