Caffeine withdrawal can cause several symptoms, such as headache, anxiety, irritability, and low energy levels. Gradually reducing your intake, staying hydrated, and getting enough sleep can help.
Share on PinterestIryna Veklich/Getty ImagesCaffeine is the world’s most commonly consumed psychoactive substance.
It functions as a central nervous system stimulant, meaning it affects neural activity in the brain and increases alertness while reducing fatigue.
If the body becomes dependent on caffeine, eliminating it from the diet can cause withdrawal symptoms that typically begin 12–24 hours after stopping caffeine.
Caffeine withdrawal is a recognized medical diagnosis and can affect anyone who regularly consumes caffeine.
Here are 8 common signs and symptoms of caffeine withdrawal.
1. Headache
Headaches are among the most commonly reported symptoms of caffeine withdrawal.
Caffeine causes blood vessels in the brain to constrict, which slows blood flow. This can cause painful withdrawal headaches that can vary in length and severity as the brain adapts to the increase in blood.
Headaches will subside as the brain adapts to this increase in blood flow.
However, not all experts agree with this theory, so more research is needed. For instance, even though caffeine withdrawal can cause headaches, caffeine is used to treat certain types of headaches, like migraine episodes.
Caffeine helps enhance the power of pain-relieving medications and reduces headache pain when consumed on its own.
2. Fatigue
Many people depend on a daily cup of coffee to give them an energy boost.
Caffeine helps increase alertness and reduce fatigue by blocking receptors for adenosine, a neurotransmitter that can make you feel drowsy. However, eliminating caffeine from your diet can have the opposite effect, causing drowsiness and fatigue.
Additionally, its energizing effects only last in your system for about 4 to 6 hours, which may lead you to reach for multiple cups of coffee or energy drinks throughout the day to maintain alertness.
Some people, however, may take longer to metabolize caffeine due to certain genetic factors.
This can lead to excessive intake of and dependence on caffeine and make withdrawal symptoms much worse.
3. Anxiety
Caffeine is a stimulant that can often increase heart rate and blood pressure. Just one cup of coffee can make people who are sensitive to caffeine feel jittery and anxious.
But, while consuming caffeine can cause feelings of anxiousness, cutting it out can cause this side effect as well. Anxiety. is a commonly reported symptom in people who withdraw from regular caffeine consumption.
Plus, if you consume the majority of your caffeine in the form of soda or sugar-sweetened coffee, the sudden reduction in sugar may make caffeine withdrawal-induced anxiety even worse.
Animal studies suggest that suddenly removing sugar from the diet after a long period of sugar consumption can cause symptoms of anxiety.
4. Difficulty concentrating
One of the main reasons people consume caffeine in the form of coffee, tea, or energy drinks is to boost concentration.
Caffeinated beverages are commonly consumed before tests, athletic events, or presentations to improve focus.
Caffeine increases levels of adrenaline (also known as epinephrine), a hormone produced by the adrenal glands as part of the body’s typical reaction to stress. It also boosts the activity of the excitatory neurotransmitters dopamine and norepinephrine.
This combination of reactions raises heart rate and blood pressure and stimulates the brain, causing increased alertness and improved focus.
Phasing out caffeine can negatively impact concentration as your body struggles to become accustomed to functioning without it.
5. Depressed mood
Caffeine’s ability to block adenosine not only increases alertness but has also been found to improve mood.
One small study evaluating the short-term effects of coffee found that people who consumed caffeinated coffee experienced greater improvements in mood after 30 minutes compared to those who consumed decaffeinated coffee.
Additionally, research has linked caffeine consumption to a reduced risk of depression. For this reason, your mood may take a hit if you decide to quit caffeine.
6. Irritability
The caffeine in coffee may be the culprit for this feeling of irritability.
Because caffeine lasts in the system for only around 5 hours, withdrawal-like symptoms, such as irritability, can occur after a night’s rest.
It may be difficult for heavy caffeine users to cut back on the amount they are accustomed to without negatively impacting their mood.
In fact, those with anxiety disorders are often advised against consuming caffeine to avoid worsening feelings of anxiousness.
7. Tremors
Since caffeine is a central nervous system stimulant, common side effects of drinking too much include feeling jittery or anxious and having shaky hands.
Though not as common as other symptoms, tremors related to caffeine withdrawal typically occur in the hands and should only last for 2 to 9 days.
If you are experiencing hand tremors that last longer, consult a doctor to rule out other causes.
8. Low energy
Lifestyle factors like difficulty sleeping, demanding jobs and unhealthy diets can drain energy, causing many people to reach for external sources of energy like coffee and energy drinks to revive themselves.
Sipping on a cup of coffee or energy drink boosts concentration, increases heart rate, and increases blood sugar, leading to feelings of increased physical and mental energy.
However, these desired effects can lead to caffeine dependence, requiring more caffeine to produce the same energy boost. This is why low energy is a common complaint of people who are reducing or eliminating caffeine.
How to reduce caffeine withdrawal symptoms
While caffeine withdrawal symptoms are usually short-lived, they can be uncomfortable and make life difficult. Fortunately, there are ways to reduce the chances of experiencing these unpleasant side effects.
Try the following tips to reduce or completely avoid symptoms of caffeine withdrawal.
- Cut back slowly: Quitting cold turkey can shock the body and worsen withdrawal symptoms. Gradually weaning off caffeine can reduce the chances of experiencing unpleasant side effects.
- Reduce caffeinated beverages: If you’re used to drinking full-strength coffee, start drinking half-decaf, half-regular coffee to slowly reduce dependence. Even better, swap one of your coffees for a decaf herbal tea.
- Stay hydrated: Drinking enough water is crucial when cutting out caffeine. Dehydration can worsen withdrawal symptoms, such as headache and fatigue.
- Get enough sleep: To combat fatigue, try getting the recommended 7 to 9 hours of sleep per night.
- Boost energy naturally: If your energy levels have taken a hit after giving up caffeine, try incorporating natural sources of energy like exercise, nutrient-dense foods, and stress reduction techniques into your routine.
Frequently asked questions
How long does caffeine withdrawal last?
Symptoms usually appear 12 to 24 hours after stopping caffeine intake, reach their highest point between 20 to 51 hours, and can persist for two to nine days.
Is quitting caffeine worth it?
Cutting back on coffee consumption or completely eliminating caffeine from your diet can have several benefits. For example, it can help reduce anxiety, improve sleep, and reduce how often you get headaches.
Learn more: 10 health benefits of living caffeine-free.
What counteracts caffeine withdrawal?
If you’re trying to limit or reduce caffeine consumption, gradually reducing intake can help. While you’re doing that, look for unexpected sources of caffeine, such as packaged drinks and food items, and drink enough water. If you get headaches, you can use over-the-counter medications. Getting enough sleep should also help you manage withdrawal symptoms.
How long does it take to get caffeine out of your system?
According to the American Academy of Sleep Medicine, caffeine can stay in the body for up to 5 hours, though for some people, this can take longer. You should feel its peak effects within 30-60 minutes after consumption.
Learn more: How long does caffeine stay in your system?
The bottom line
Caffeine is a widely consumed stimulant that can cause withdrawal-like symptoms in some.
Caffeine withdrawal can occur in anyone who regularly consumes caffeine and then abruptly discontinues its use.
Common symptoms include headache, fatigue, low energy, irritability, anxiety, difficulty with concentration, depressed mood, and tremors, which can last anywhere from 2 to 9 days.
Thankfully, there are ways to reduce these symptoms, including gradually cutting back on caffeine, staying hydrated, getting plenty of sleep, and finding ways to naturally boost energy.
Although caffeine withdrawal may seem unbearable at first, this temporary reaction is just a bump in the road to limiting your dependence.