Fancy a coffee? How our favourite drink affects us in menopause
Posted by Claire Hewitt, on February 12, 2026.
Estimated reading time: 5 minute(s)
It’s all about hot and steamy coffee in this loved-up month as we couple up with London Nootropics and look at how healthy coffee really is when we move through menopause.
A lot of us are in love with coffee. A recent survey found that coffee has nudged ahead of tea as the nation’s favourite drink, with 76% of us drinking it regularly. And it’s not just the drink itself that’s giving us all those warm and tingly feels – a casual date in a coffee shop, bonding with friends over a cuppa, or indulging in ten minutes to yourself with the first coffee of the day, proves it’s a drink that powers social connection and self-care.
But you can have too much of a good thing. NHS guidelines recommend limiting your caffeine intake to 400mg a day (roughly the equivalent of four cups of brewed coffee), and halving that if you’re pregnant. But not all coffee is equal, and not all bodies react in the same way. As we move through perimenopause and menopause, we may notice that coffee starts affecting us differently. Here are just a few ways our fluctuating hormones interact with our favourite drink.
Coffee can reduce fatigue, but spike stress
Fatigue is a common symptom of perimenopause and menopause, so you may find yourself reaching for an extra coffee or two. Caffeine is a stimulant that works by blocking the action of adenosine (a neurotransmitter that promotes sleep and relaxation) while increasing the activity of other neurotransmitters, such as dopamine, which heighten alertness and minimise tiredness.
However, caffeine also triggers the release of cortisol and adrenaline, which activates the ‘fight or flight’ response. With anxiety common in menopause, this additional stress response can sometimes tip you over the edge, making you feel particularly jittery.
Learning your new limits and pairing your coffee intake with stress-reducing activities (think yoga or simply taking deep breaths for five minutes) can help limit the negative effects. Adaptogens, such as the medicinal root extract ashwagandha, is believed to help balance cortisol thereby promoting a sense of calm and improving resilience to stress.
Coffee may reduce brain fog
Regularly losing your keys or forgetting simple words? The descending cloud of fog on the brain can be one of the most frustrating symptoms of perimenopause and menopause. Luckily, studies have shown that drinking coffee may enhance cognitive function.
By blocking sleepy adenosine and reducing physical tiredness, it also sharpens our mental alertness and agility, boosting our ability to concentrate and focus, and improving our memory. Some studies have even found that regular coffee consumption could improve your overall brain health, including protecting you against neurodegenerative diseases such as dementia and Alzheimer’s.
Although be wary of relying on coffee alone to boost your brain: other healthy habits such as getting fresh air, exercise, and eating healthily can all help press the ‘reset button’ on your brain. There is also a limited but growing body of research that shows lion’s mane mushroom (available as a supplement and used in traditional Chinese medicine for centuries) may be beneficial for cognitive function.
Coffee can boost gut health, but irritate IBS
When hormones, such as oestrogen and progesterone, start to wildly fluctuate in perimenopause, you may notice it in your gut with changes in bowel regularity or bloating more common. Coffee can have a laxative effect which may be welcome if you’re suffering from constipation, but can also be a problem if you’re prone to irritable bowel syndrome (IBS) or other gut sensitivities. Heartburn may also become more frequent as caffeine relaxes the lower oesophageal sphincter, allowing stomach acid to reflux into the oesophagus.
But there are good side effects. Coffee, particularly freshly brewed organic coffee, is a source of soluble fibre and is rich in compounds with prebiotic properties. This feeds the good bacteria in your gut and supports a healthy, diverse gut microbiome: in turn, this supports our overall health in numerous ways, including a stronger immune system, better sleep and a happier mood. All welcome health benefits during the menopausal journey!
We love our customers, so here’s a little gift from us to you
From today, the next 100 orders will receive a complimentary Adaptogenic Coffee Taster Pack from our friends at London Nootropics.
Lovingly made with Hifas da Terra mushroom extracts and other best-in-class adaptogens, each taster pack contains one of each blend: Flow (containing lion’s mane) for mental clarity and focus; Zen (containing ashwagandha) for calming energy; and Mojo (containing cordyceps) for a natural boost. London Nootropics’ adaptogenic coffee blends are designed to help you stay balanced, and elevate your day. They give you all the benefits of regular coffee whilst minimising side effects such as jitters, anxiety and a crash. You can read more about their blends and the adaptogens they contain on their website.
