If you’re like the majority of Americans, caffeine is a part of your daily diet. An estimated 80% to 90% of adults consume some form of caffeine every day, whether it’s a morning coffee, an afternoon energy drink or a cola with dinner. However, regular caffeine consumption can have unintended consequences: caffeine withdrawal. If you feel fatigued, have afternoon headaches or feel gloomy, you could be experiencing symptoms of caffeine withdrawal.
Caffeine Is a Drug
It’s easy to forget that caffeine is actually a drug. Unlike opioids or alcohol, caffeine doesn’t lead to impaired driving or severe intoxication. Caffeine increases alertness and focus instead of dulling your reactions. But while it’s the most commonly used drug in the world, caffeine is still a central nervous system stimulant, just like amphetamines. That means it’s addictive, as everyone with a morning coffee or soda habit knows. The more you regularly consume caffeine, the more likely you’ll experience caffeine withdrawal.
How Much Caffeine Is Safe?
The U.S. Food and Drug Administration (FDA) recommends adults consume no more than 400 milligrams of caffeine daily. That’s the equivalent of about four cups of coffee or eight cups of black tea. Caffeine supplements are usually 200 milligrams per pill. Many drinks do not list how much caffeine they have on their labels, but you can often find an estimated amount with a quick search on the internet.
There’s no one amount of caffeine that’s right for every person. People metabolize caffeine at different rates, which means one person can feel extremely affected by a small dose of caffeine while someone else might need three cups of coffee to feel the same jolt. However, the more caffeine you consume and the more frequently you consume it, the more likely you are to build up a tolerance.
What Is Caffeine Withdrawal?
You don’t have to be a lifetime coffee drinker to experience caffeine withdrawal. As few as three days of caffeine consumption can lead to withdrawal. Even people who have just one daily cup of coffee have some withdrawal when quitting. Because caffeine is addictive, your body becomes dependent on it. When you stop consuming caffeine, your body reacts to the lack of it.Â
Caffeine withdrawal sets in 12 to 24 hours after your last consumption. The first 48 hours is when you’re likely to experience peak symptoms, but they can last up to nine days. People who drink caffeine in large quantities or who take (or abuse) caffeine supplements are the most likely to have withdrawal.
Common Caffeine Withdrawal Symptoms
Around 50% of people experience headaches from caffeine withdrawal. You may have had this happen to you in the morning when you weren’t able to get your usual cup of coffee on time. But symptoms such as headaches aren’t the only risk of caffeine withdrawal and can include:
- Anxiety
- Constipation
- Depression
- Fatigue
- Irritability
- Joint pain and muscle stiffness
- Nausea
- Sweating
- Trouble focusing or paying attention
If you regularly drink caffeine first thing in the morning and notice some of these symptoms appearing in the late afternoon or evening, you might not just be tired from a long day at work, it might be withdrawal. And that might be while your afternoon coffee shop run makes your symptoms go away.
Caffeine withdrawal can also temporarily affect how antidepressant medications work in your brain. If you’re struggling with your mental health, your caffeine habit might be making things worse.
Why You Might Want to Give Up Your Coffee Habit
While there is plenty of research to back the idea that low to moderate caffeine consumption is safe and may have some health benefits, there’s also evidence that high doses of caffeine can raise blood pressure and increase anxiety.Â
The biggest problem for people who consume a lot of caffeine is problems with their sleep. This type of sleep disruption can create a vicious cycle, where you need more caffeine during the day to function because you slept poorly, but because you had so much caffeine, you’re destined to sleep poorly again. Giving up your daily dose of caffeine might make you grouchy in the short term, but it could have a long-term positive impact on your mood and your health, especially if your sleep improves.
How to Safely Cut Back or Quit Caffeine
If you want to cut back on caffeine or quit entirely, you don’t need to go cold turkey. Quitting caffeine suddenly, if you consume a lot of it, can cause all the withdrawal symptoms listed above, even if you haven’t been experiencing them. The FDA recommends cutting back on caffeine gradually to limit symptoms. Tips you can try include:
- Drinking decaffeinated coffee or sodas
- Drinking plenty of water. Staying hydrated will minimize withdrawal symptoms.
- Eliminating all energy drinks or shots, even the “natural” kind
- Getting enough sleep. If you’re well rested, your body won’t need a caffeine boost.
- Ordering a small coffee drink instead of a medium or large
- Ordering an Americano—espresso plus hot water—instead of coffee. One shot of espresso has less caffeine than coffee.
- Switching to black or green tea instead of coffee
Decaffeinated drinks may be especially useful as you adjust to your new habits. One recent study found that the placebo effect of decaf coffee limited caffeine withdrawal symptoms, including headaches. Over-the-counter pain relievers such as aspirin or ibuprofen may also help alleviate any headaches.
Talk to Your Doctor If Your Symptoms Persist
If you give up all caffeine and are still experiencing headaches, fatigue or other symptoms after a couple of weeks, you should make an appointment with your primary care provider. Caffeine withdrawal symptoms are similar to other medical conditions, including chronic fatigue syndrome, depression, migraines and thyroid problems. A physical exam can help get to the root of what’s causing your issues.
More to Read
- Is Caffeine Bad for Your Heart? It Depends.
- Tips for Headache Relief
- Low-Sugar Drinks You Can Enjoy if You Have Diabetes
- How Eating Added Sugar Puts You at Higher Risk for Health Issues
Medically reviewed by Jessika Rose RD, LDN, Bariatric Dietitian at UM Upper Chesapeake Bariatrics Program.
