7 Symptoms of Caffeine Withdrawal—And How to Manage Them
Medically reviewed by Elizabeth Barnes, RDN
Caffeine is a staple in many people’s day. In fact, 93% of Americans report using caffeine, and 25% say they use it three or more times per day. But if you suddenly stop using caffeine, you may experience caffeine withdrawal—a group of symptoms that can develop in response to the absence of caffeine.
Caffeine is a psychoactive drug that can lead to heightened awareness and boosted energy. You might become physically, emotionally, and psychologically addicted to the stimulant. Withdrawal symptoms can start soon after you quit using caffeine.
If you are considering giving up caffeine or you are in the process of reducing your intake, it is important to understand how your body might respond. Knowing what to expect will not only help lessen the impact of your withdrawal symptoms, but also help you meet your goal of quitting caffeine.
Here are the common symptoms of caffeine withdrawal.
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1.Headaches
Headaches are the most common caffeine withdrawal symptom people experience. They are believed to occur because of a change in blood vessel size and flow of blood to the brain. For instance, when you stop using caffeine, your blood vessels open up and there is more blood flow to the brain, which can cause headaches and even migraine. However, this is still a theory and would need more scientific evidence to be confirmed.
Caffeine is also often found in medications designed to treat headaches. So if you are giving up caffeine, you want to be sure to read labels if you are planning to treat your caffeine withdrawal headache with over-the-counter medications. This way, you can avoid accidentally taking in caffeine by using the medication.
2.Irritability
People who give up caffeine often experience irritability in the early stages of the weaning process. This could have to do with the fact that caffeine can be a mood enhancer. When you are no longer using it, caffeine can have the opposite effect and ultimately lead to irritability.
In fact, an older study found that nearly 90% of the participants reported that even though their goal was to cut back on caffeine, they were unsuccessful primarily because of the anger and irritability they felt when not using caffeine.
3.Low Energy
Most people who use caffeine do so to give them a boost of energy first thing in the morning, to fight off mid-day sluggishness, or to counteract a lack of sleep. This is because caffeine has the ability to improve concentration and lead to increased physical and mental energy. For this reason, it is not surprising that people report experiencing decreased energy after giving up caffeine.
4.Changes in Mood
Caffeine use has been shown to boost mood and overall feelings of well-being. In fact, research indicates that caffeine can reduce the risk of depression, with effects highest when you drink 400 milliliters a day. So, it is not surprising that some people might experience symptoms of depression when giving up caffeine.
On the other hand, there is some evidence to suggest that reducing or even eliminating caffeine can reduce feelings of anxiety. In fact, those with anxiety disorders are often encouraged not to consume caffeinated beverages, as doing so exacerbates their symptoms.
Related: Anxiety and Caffeine: What's the Connection?
5.Fatigue
Most people rely on caffeine to get them going in the morning. But when this stimulant is withdrawn, you may suddenly feel more fatigued than normal. This means that you have a lack of energy and motivation.
For instance, one study of habitual caffeine users found that participants reported feeling fatigued after giving up caffeine for just 16 hours. What’s more, those who consumed caffeine daily were more fatigued than those who only occasionally used caffeine.
6.Difficulty Concentrating
People often turn to caffeine when they are looking to increase their concentration and focus either in school or at work. This is largely because caffeine is known to increase dopamine, a hormone that helps you feel satisfied and motivated.
As people adjust to the lack of caffeine, it is not uncommon to experience brain fog or have trouble concentrating. You might feel less clearheaded than usual.
7.Drowsiness and Decreased Alertness
Caffeine helps block the chemical adenosine, which promotes sleepiness. Naturally, when this blocker is removed, you might feel sleepier and less alert without caffeine in your system.
Caffeine also increases adrenaline and norepinephrine, hormones that play a part in your alertness—specifically your fight-or-flight response. When you are no longer having caffeine, the effects of the higher hormone levels can decrease, meaning you might not be as alert.
Other Symptoms of Caffeine Withdrawal
Symptoms of caffeine withdrawal that may not be as common include:
Decreased or increased blood pressure
Increased heart rate
Constipation
Nausea and vomiting
Muscle stiffness
Increased urination
Flushed skin
How Long Does Caffeine Withdrawal Last?
Caffeine withdrawal symptoms usually last a couple days, though they can last as long as a week or more.
The symptoms initially show pretty quickly—especially if you suddenly give up caffeine. Typically, the onset of symptoms will take about 12-24 hours after caffeine use ends.
If no caffeine is used after the initial symptoms appear, caffeine withdrawal symptoms will usually peak around 20-51 hours and can then go on to last anywhere from two to nine days.
You can experience caffeine withdrawal even if you only recently started taking in caffeine. In fact, research has shown that people may start having caffeine withdrawal even if they've only had caffeine for three days. If you stop having caffeine after longer use—but still as little as one or two weeks—the withdrawal symptoms can be a bit more severe.
Tips for Quitting Caffeine
Giving up caffeine slowly may be the best approach to quitting because it keeps your system from being shocked. Researchers have found that people who gradually reduce their caffeine consumption over time have better success rates than those who stop suddenly.
Stopping your caffeine use suddenly can also heighten your withdrawal symptoms. Instead, limit your caffeine intake slowly by choosing lower caffeine options or reducing the number of caffeinated drinks you have in a day. Each week, gradually decrease your intake until you are no longer using caffeine.
You should also drink plenty of water. Not only will this help you stay hydrated, but it also can help alleviate some of your caffeine withdrawal symptoms like headaches and constipation.
Related: 14 Ways To Get More Energy Without Caffeine
Other Ways To Boost Your Energy
If you want to boost your energy, stay alert, or feel more content without reaching for a cup of coffee, chocolate bar, or energy drink, there are ways to do it. Things you can do to get the effects of caffeine without actually having caffeine include:
Get some physical activity: Even a brisk walk can boost your endorphin levels and give your body the energy boost it needs. Exercise triggers the release of norepinephrine, which causes you to feel more energetic and alert.
Take stimulating breaths: Practicing breathing exercises may help increase reaction time. Research has shown that slowed breathing can have this effect.
Eat a balanced diet: Good nutrition has been linked to improved mood. If you are unsure where to start, try adding more vegetables to your plate each day. In fact, research indicates that eating vegetables may boost your happiness levels. Researchers theorize that the vitamins and phytochemicals in vegetables have antioxidant and anti-inflammatory effects that can impact your mood.
Go outside: While the burst of fresh air in your lungs certainly can improve your mood, research also indicates that interacting with nature reduces anxiety and stress, improves productivity, and increases academic performance.
A Quick Review
Caffeine withdrawal is a group of symptoms you can experience if you regularly use caffeine and then stop using it. Headaches, irritability, low energy, and mood changes are some of the most common symptoms of caffeine withdrawal. It can take less than a day for symptoms to start. Caffeine withdrawal usually lasts a couple days but can last up to a week.
Fortunately, there are ways to limit caffeine withdrawal symptoms, including reducing your caffeine intake gradually and drinking plenty of water. And to make your caffeine quitting successful, you can try other energy-boosting methods, like physical activity, to replace the caffeine.
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