Table of ContentsView AllTable of ContentsCaffeine Side EffectsLong-Term Side EffectsPotential Beneficial Effects of CaffeineHow to Cut BackFrequently Asked Questions
Table of ContentsView All
View All
Table of Contents
Caffeine Side Effects
Long-Term Side Effects
Potential Beneficial Effects of Caffeine
How to Cut Back
Frequently Asked Questions
Caffeine is so common in American society you can easily forget that it is anaddictive substance. People consume caffeine not only in coffee but also in tea, chocolate, and energy drinks. The latter may have much more caffeine than coffee.
According to the U.S. Food and Drug Administration, it’s usually safe to consumer 400 milligrams (mg) of caffeine per day.If you are sensitive to caffeine, however, you may be more likely to experience caffeine side effects like headaches, anxiety, or insomnia—even at low doses.
While it may have some benefits, it is important to remember that you may also experience some troublesome caffeine side effects. If you experience some of these symptoms, it might be a sign that you are consuming too much caffeine.
At a GlanceCaffeine can have mental health benefits, such as improving alertness, memory, mood, and even longevity. However, caffeine can also have side effects, particularly if you consume it in high doses. Let’s take a closer look at some of the common negative effects of caffeine, the potential benefits, and what you can do to help manage or reduce your caffeine intake.
At a Glance
Caffeine can have mental health benefits, such as improving alertness, memory, mood, and even longevity. However, caffeine can also have side effects, particularly if you consume it in high doses. Let’s take a closer look at some of the common negative effects of caffeine, the potential benefits, and what you can do to help manage or reduce your caffeine intake.
Common Caffeine Side Effects
There are several short-term side effects that people may experience when consuming caffeine. These side effects typically occur when larger amounts of caffeine are consumed.
This often means consuming more than 400 milligrams (mg) or more than four to five cups of coffee per day. However, this can vary depending on the individual and the amount of caffeine they typically consume daily.
Research has shown that many people are unaware of these side effects. Research tends to extol the positive short-term effects, such as increased attention and energy, without considering these health effects.
The “Diagnostic and Statistical Manual of Mental Disorders, Fifth Edition” (DSM-5-TR), the tool that doctors and mental health professionals use to diagnose psychological conditions, recognizes caffeine-related disorders that are related to the use of caffeine, including caffeine intoxication and caffeine withdrawal. Caffeine use disorder is also listed as a condition for further study.
According to the DSM-5-TR, some of the major short-term side effects of caffeine intoxication are:
Anxiety
Caffeine-induced anxiety disorder is a caffeine-related condition described in the DSM-5. Caffeine can make you feel more alert, but too much can also lead to feelings ofanxietyand nervousness. Because caffeine can trigger your body’s fight-or-flight response, you may be left feeling like you are on high alert.
One study found that doses of caffeine over 400 mg are associated with an increased risk of anxiety in healthy individuals.
How Does Caffeine Affect Anxiety?
Mood Changes
While caffeine use is associated with mood improvements in some people, others may experience decreased mood or mood swings. Such effects tend to be more likely when caffeine is consumed in high doses.Suddenly quitting caffeine consumption may also have negative effects on mood due to withdrawal symptoms.
Insomnia
Restlessness
After consuming caffeine, you may also find that it is difficult to relax or calm yourself down. Although this side effect may seem desirable, we all need rest. If you cannot tire enough to get adequate rest, you may not give your body adequate time to repair itself. You may not feel exhausted, but your body will become worn out without regular breaks from activity.
Caffeine can also lead to psychomotor agitation. This is a kind of physical stimulation that makes it difficult to calm your body. After consuming caffeine, people may also experience a rambling flow of thought and speech. This common side effect of stimulant drugs can make conversation and communication more difficult.
Physical Side EffectsCaffeine can also have a number of distressing physical side effects, including gastrointestinal disturbances, muscle twitching, rapid heartbeat, urination frequency, facial flushing, and headaches. In some cases, headaches can be a symptom of caffeine withdrawal.
Physical Side Effects
Caffeine can also have a number of distressing physical side effects, including gastrointestinal disturbances, muscle twitching, rapid heartbeat, urination frequency, facial flushing, and headaches. In some cases, headaches can be a symptom of caffeine withdrawal.
What to Know About Caffeine Use
Long-Term Side Effects of Caffeine
Caffeine use or overuse may also have some long-term side effects. These can include:
Caffeine Dependence
Because this substance can be habit-forming, you may also become both physically and psychologically dependent on it. This means that if you go for a long period without any caffeine, you may begin to experience symptoms of withdrawal.
Caffeine Withdrawal
Another common long-term side effect is the experience ofcaffeine withdrawalsymptoms. People who consume large amounts of caffeine more frequently may be more likely to feel withdrawal symptoms after several hours without a dose of caffeine.
Symptoms of caffeine withdrawal can include:
Research has found that people who consume caffeine daily have a higher risk of experiencing withdrawal symptoms such as fatigue and headaches.
Caffeine During Pregnancy
Caffeine is a naturalstimulantfound in a number of different plant sources, most notably coffee beans, cacao seeds, and tea leaves. Because it stimulates thecentral nervous system (CNS), people often consume caffeine—often in the form of coffee, tea, or energy drinks—to combat tiredness and improveattention.
In addition to helping people feel more awake, research suggests that caffeine may have a number of other health benefits. These include:
Caffeine has also been found to help alleviate migraine pain in the right doses.It is important to note that the beneficial effects of caffeine are often dose-dependent.
How to Reduce Your Caffeine Intake
According to the Food and Drug Administration (FDA), around 400 milligrams per day (which equates to about four or five cups of coffee), is safe for most adults and not associated with negative side effects.
However, it is important to remember that individual sensitivity to caffeine’s effects may vary. If you are concerned about caffeine’s side effects, you might consider reducing your intake.
Keep Track of Your Caffeine Consumption
Make note of how much caffeine you are consuming each day, whether it is in beverages, foods, or supplements. Check labels so you know whether foods or drinks contain caffeine.
Understand Your Caffeine Intake12 oz can of caffeinated soda: 30 to 40 milligrams8 oz cup of green or black tea: 30-50 milligrams8 oz cup of coffee: 80 to 100 milligrams8 oz energy drink: 40-250 milligrams
Understand Your Caffeine Intake
12 oz can of caffeinated soda: 30 to 40 milligrams8 oz cup of green or black tea: 30-50 milligrams8 oz cup of coffee: 80 to 100 milligrams8 oz energy drink: 40-250 milligrams
Reduce Your Intake Gradually
Quitting suddenly can lead to unpleasant withdrawal symptoms and cravings. Instead, try gradually reducing your caffeine consumption. You might drink one less cup of coffee or caffeinated soda per day. As your body adjusts to less, you can cut back more if desired.
Choose Decaffeinated Drinks
Switching to decaffeinated coffee, tea, and soda can help you cut back. If you are tapering your intake, try mixing half regular and half decaf. Brewing tea for a shorter time or switching to an herbal tea can also reduce caffeine.
Watch for Hidden Caffeine Sources
Remember that coffee isn’t the only source of caffeine. If you are trying to watch your intake, you should also be aware that manyfoods, beverages, and supplementsmay also contain caffeine. Milk chocolate, dark chocolate, hot chocolate, tea, iced tea, soft drinks, energy drinks, and even decaffeinated coffee also contain varying amounts of caffeine.
Summary
Caffeine intake is generally not harmful and can even have some benefits when consumed in moderation. However, individual responses may vary. Negative caffeine side effects may include anxiety, insomnia, restlessness, and mood changes. Long-term effects can also include dependence and withdrawal.
If you are sensitive to caffeine’s effects, you may want to reduce your caffeine intake gradually. You may eventually find that the unpleasant caffeine side effects you were experiencing lessen or disappear altogether.
Frequently Asked QuestionsCaffeine withdrawal can produce side effects, including headaches, fatigue, depression, irritability, nausea, muscle pain, and difficulty concentrating. Such side effects typically begin within a day and can last from a couple of days to more than a week.Learn More:What to Expect from Caffeine Withdrawal?Too much caffeine can lead to headaches, dizziness, rapid heartbeat, anxiety, insomnia, and shakiness. Excessive caffeine use may increase the risk for mood disorders, weakened bones, cancer, and heart disease.The FDA suggests that for most adults, 400 mg is a safe dose that typically does not produce negative or dangerous side effects. This is the equivalent of around four of five cups of coffee per day. More than that, however, may be associated with unwanted symptoms.Headaches are a common symptom of consuming too much caffeine. It is also a common symptom of caffeine withdrawal.In some cases, this may be due to a rebound effect. If you eat or drink too much caffeine, you may begin to experience withdrawal symptoms once it begins to wear off, including headaches.Research has found that coffee can lead to problems with heartburn, indigestion, and acid reflux in some people.This is because coffee increases stomach acid, which appears to be due more to the interaction between chemical compounds in coffee and stomach acids than to the caffeine content of beverages.
Caffeine withdrawal can produce side effects, including headaches, fatigue, depression, irritability, nausea, muscle pain, and difficulty concentrating. Such side effects typically begin within a day and can last from a couple of days to more than a week.Learn More:What to Expect from Caffeine Withdrawal?
Caffeine withdrawal can produce side effects, including headaches, fatigue, depression, irritability, nausea, muscle pain, and difficulty concentrating. Such side effects typically begin within a day and can last from a couple of days to more than a week.
Learn More:What to Expect from Caffeine Withdrawal?
Too much caffeine can lead to headaches, dizziness, rapid heartbeat, anxiety, insomnia, and shakiness. Excessive caffeine use may increase the risk for mood disorders, weakened bones, cancer, and heart disease.
The FDA suggests that for most adults, 400 mg is a safe dose that typically does not produce negative or dangerous side effects. This is the equivalent of around four of five cups of coffee per day. More than that, however, may be associated with unwanted symptoms.
Headaches are a common symptom of consuming too much caffeine. It is also a common symptom of caffeine withdrawal.In some cases, this may be due to a rebound effect. If you eat or drink too much caffeine, you may begin to experience withdrawal symptoms once it begins to wear off, including headaches.
Research has found that coffee can lead to problems with heartburn, indigestion, and acid reflux in some people.This is because coffee increases stomach acid, which appears to be due more to the interaction between chemical compounds in coffee and stomach acids than to the caffeine content of beverages.
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Verywell Mind uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
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