How Cutting Back on Caffeine Helped My PMS Fatigue

I never really was a big caffeine consumer. Coffee never appealed to me, and I’ve always preferred herbal teas over green or black tea. Before 2022, my caffeine intake was limited to the occasional beverage during intense study sessions before big exams. But early in 2022, I was introduced to mate iced tea—and I loved it. The next few months were blissful. Its refreshing taste and energizing boost became a small, pleasant ritual, especially after long breaks. It made starting work easier and more enjoyable.

But soon, getting out of bed and going about my daily life became increasingly difficult.

At first, the change was subtle, and I didn’t notice the pattern. By July, though, I began experiencing days where I felt completely drained. I’d force myself out of bed, only to feel two hours later as though I’d been awake for days. As a university student who studied mostly from home, I had the flexibility to take naps, but even those didn’t help. I’d lie down, unable to fully sleep, and still feel just as tired afterward. These episodes lasted for days and then mysteriously disappeared—only to return the next month.

That’s when it dawned on me: these episodes were tied to my menstrual cycle. I’d heard of premenstrual symptoms before but had never experienced anything this intense. Reflecting on the previous month, I realized that my symptoms eased up as soon as my period began.

Determined to understand what was happening, I turned to research. Time and again, I came across recommendations for women with PMS symptoms to reduce their caffeine intake. That’s when it clicked: my beloved mate iced tea was likely the culprit. While I wasn’t consuming huge amounts, the caffeine I was drinking daily was adding up and affecting my hormonal balance.

I decided to make a hard cut and stopped drinking mate altogether. The following month, I felt noticeably better, and by the month after that, I was back to feeling like my old self. Encouraged by this improvement, I started experimenting with small amounts of mate again, trying to limit it to the low-hormone phases of my cycle. Unfortunately, I found it hard to stick to these boundaries. Slowly but surely, mate crept back into my routine, and by early summer of 2023, I was back at square one—experiencing severe PMS fatigue and, this time, a significant dip in my mental health before my period.

This time, I knew what I was doing wrong. I made another hard cut, and within two months, I felt like myself again.

While my experience is purely anecdotal, it’s taught me the importance of listening to my body. Scientific data is invaluable, but sometimes personal experiences provide the clearest insights. For me, it’s clear that caffeine plays a role in exacerbating my PMS symptoms. If you’re struggling with PMS fatigue, it might be worth experimenting with reducing your caffeine intake to see how your body responds.

These days, I still enjoy caffeine occasionally, but I’m more mindful about the amount I consume and the timing within my cycle. Finding balance isn’t always easy, but I’m determined not to learn this lesson a third time.