Caffeine Withdrawal: Symptoms, How Long They Last, & Treatment

What is Caffeine Withdrawal?

Caffeine is a naturally occurring central nervous system (CNS) stimulant that is widely used around the world, often found in common food items like coffee, sodas, and energy drinks. When a person habitually uses caffeine, they build a dependence on it, leading to withdrawal when they stop consuming it.¹

Some studies have demonstrated that caffeine withdrawal can occur even when someone has only taken caffeinated food or drink for as little as 3 days, but symptoms of withdrawal are more severe for people who have been regularly consuming caffeine for 7 days or longer. Caffeine withdrawal symptoms can last up to 9 days. Those with a caffeine addiction typically consume more caffeine, leading to an increased potential for withdrawal symptoms.²

How Long Does Caffeine Withdrawal Last?

Caffeine withdrawal symptoms can be unpleasant, especially if they are impeding a person’s daily life tasks. Typically, symptoms begin 12 to 24 hours after a person has stopped using caffeine. These symptoms peak around hours 20 to 51 and potentially last up to 2 to 9 days.²

6 Caffeine Withdrawal Symptoms

If the amount of caffeine consumed is reduced, it may result in withdrawal symptoms. The severity varies from individual to individual, and the symptoms can be mild to extreme. Caffeine withdrawal symptoms can cause significant distress or impairment to a person’s normal functioning, affecting a person’s physical, mental, and emotional state. It can cause changes like headaches, fatigue, difficulty concentrating, and irritability.

Here are 6 common caffeine withdrawal symptoms:²

1. Headache

Headaches are one of the most common withdrawal symptoms for caffeine. Some studies have shown that the incidence of a headache is about 50%.² A headache from caffeine withdrawal may feel similar to a regular headache or potentially like a migraine. This may happen because caffeine constricts the blood vessels, which helps prevent migraines, so when caffeine is stopped, it may cause these migraines to occur.

There is a potential that migraines may be triggered if there is an overconsumption of caffeine. Migraine sufferers should be aware of caffeine consumption, limiting their daily intake to 200 mg, and if they were to exceed this, then they should keep their caffeine intake consistent.³

2. Fatigue

Caffeine is typically consumed to boost a person’s alertness levels and to keep them awake. Caffeine blocks a natural chemical in the brain that causes our CNS to slow down and is involved in the process of sleeping. When caffeine is taken away, this may lead to a sense of fatigue as our bodies are now without the caffeine to block the chemical.²

Tiredness is often a temporary effect and can be managed with other coping skills like ensuring one gets a full night’s rest. A general lack of energy could possibly result in mental exhaustion, as other caffeine withdrawal symptoms also impact a person’s ability to concentrate.

3. Difficulty Concentrating

A withdrawal symptom that can be seen is difficulty concentrating or a sense of fogginess. This difficulty concentrating could potentially be linked to the general fatigue a person might experience while experiencing withdrawal symptoms.

4. Depressed Mood/Irritability

Caffeine withdrawal symptoms may result in a depressed mood, sometimes referred to as dysphoria. This can present as a general state of unease, unhappiness, or feeling unwell. This is typically a temporary feeling, but if it lasts or worsens, then seek medical advice. Caffeine can affect dopamine, which is involved in the pleasure and reward areas of the brain. Cutting out caffeine could potentially cause a decrease in these pleasurable feelings, leading to lower moods and irritability.⁴

5. Nausea and Vomiting

Nausea and stomach upset are common symptoms associated with caffeine withdrawal, although vomiting could be a possible problem that a person can experience. Someone going through withdrawal could potentially feel unpleasant or queasy, generally feeling like they have flu-like symptoms. If you are suffering from nausea or an upset stomach, you can obtain over-the-counter medications to control symptoms.

6. Tremors

Tremors are not as common as a symptom of caffeine withdrawal, but those with a more serious dependency on caffeine can experience it.² Caffeine works on the central nervous system as a stimulant, so drinking a lot of caffeine can cause tremors, but caffeine withdrawals can also cause them as well.

How to Cope With & Reduce Caffeine Withdrawal Symptoms

Quitting caffeine can be a difficult process. Caffeine withdrawal symptoms can range from mild to severe and can impact a person’s daily life. Luckily, there are some methods to reduce the severity of symptoms and help cope with these side effects. A method that is often used is to slowly taper off caffeine, reducing the amount you use over a period of time before stopping it altogether. A person could also replace their caffeinated products with less caffeinated alternatives to help them wean off the need for caffeine.

Coping with caffeine withdrawal symptoms is largely focused on meeting basic needs, such as following a healthy diet, getting a full night’s rest, and staying hydrated. Symptoms may be more severe without this foundation of personal care.

Tips for coping with caffeine withdrawal symptoms include:²

• Gradually reduce caffeine intake: Quitting caffeine cold turkey can worsen caffeine withdrawal symptoms. Gradually reducing the amount of caffeine you ingest can reduce the chance of side effects.
• Reduce caffeinated beverages: You can slowly start switching your caffeinated products in an attempt to reduce the likelihood that you get caffeine withdrawal symptoms. For example, you can switch your coffee and tea to decaf to slowly reduce your dependency on caffeine.
• Stay hydrated: It is important to stay hydrated when cutting out caffeine. Being dehydrated may worsen symptoms.
• Get enough sleep: Keeping yourself well rested can help to cope with the fatigue that may result from caffeine withdrawal or having the need to consume caffeine in the first place.
• Exercise: Keeping your body active can help manage symptoms like fatigue and low energy. It may seem paradoxical, but it can give you more energy.
• Eat a balanced diet: Eating a balanced diet can help fight off fatigue and give your body the energy it needs in order to function properly.
• Take pain relievers: Headaches and body aches may be withdrawal symptoms people experience. Taking an over-the-counter pain reliever can help manage these symptoms.
• Switch to activities that help soothe you: Withdrawal symptoms can make you moody, so focusing on activities you like may distract you from these symptoms. You can also replace habits like drinking coffee with other substances, such as non-caffeinated fizzy drinks.

Treatment for Caffeine Withdrawal

If you develop caffeine withdrawals, using caffeine typically reverses symptoms. This may mean you need to wean yourself off caffeine gradually to prevent symptoms from becoming severe. Otherwise, treating withdrawal symptoms is the same as the coping methods above. If you develop symptoms, many can be alleviated by over-the-counter (OTC) medications. Keeping hydrated and getting enough rest can help relieve symptoms.²

Once a person quits caffeine and finishes the withdrawal process, they should be mindful of what items contain caffeine. Many common food products, such as teas, soda, and chocolate, have caffeine. Reading food labels can help to ensure one is not consuming too much caffeine. If one is to drink caffeine again, they should be mindful of limits and keep their use infrequent.

How Much Caffeine is Too Much?

In the United States, the mean daily caffeine intake is 280 mg, equivalent to about one or two mugs of coffee or three to five soft drinks. The FDA suggests taking no more than 400 mg per day for healthy adults, stating that this is the acceptable safe level.⁵

This amount is not generally associated with dangerous, negative effects, although this limit may vary depending on how sensitive a person is to caffeine and how fast they break it down in the body. It should be noted that the FDA has not set a level for children, but the American Academy of Pediatrics discourages the use of caffeine in children and adolescents.

Those who consume caffeine should carefully read the labels of items that contain caffeine. Some food items like energy drinks can have caffeine ranging from 40 to 250 mg per 8 fluid ounces. Other drinks may contain less caffeine, like green or black teas, which contain around 30 to 50 mg of caffeine per 8 ounces. A 12-ounce can of caffeine soft drink typically contains 30 to 40 mg of caffeine. If a person consumes multiple items of caffeine, they may accidentally be consuming more than they thought if they do not keep track of the amount.

Is it Safe to Quit Caffeine Cold Turkey?

Unlike other substances such as opioids or alcohol, it is not considered dangerous to have a caffeine withdrawal. A person could potentially quit cold turkey, but due to withdrawal symptoms, they may want to consider gradually tapering themselves off of caffeine instead of quitting all at once. If one were to consider quitting cold turkey, they should consider doing so during a period of time where their potential withdrawal symptoms will not interfere with their daily lives, such as over a weekend or during a vacation.⁵

Who Should Avoid or Limit Caffeine Use?

Caffeine may not be appropriate for everyone to consume. Certain characteristics or conditions may make it so that caffeine should be limited or avoided in order to keep the person safe. Certain medications can cause interactions when combined with caffeine, and certain health conditions may be worsened, such as anxiety or people with sleep disorders. Specific populations may also need to limit or avoid caffeine, like women who are pregnant or breastfeeding. If you are concerned about caffeine use, talk with your health provider.

People who should avoid or limit caffeine include those who:⁶

• Are pregnant/breastfeeding: Women who are pregnant or breastfeeding should discuss with their health provider about limiting their caffeine intake. Caffeine may potentially pass through the placenta or milk to the baby.
• Have stomach ulcers or gastroesophageal reflux disease (GERD): Caffeine can worsen gastrointestinal conditions as it increases the release of acid in your stomach, resulting in heartburn and worsened stomach ulcers.
• Have a sleeping disorder, like insomnia: Caffeine is a stimulant and may interfere with a person’s ability to sleep.
• Have high blood pressure: Caffeine is known to increase blood pressure. Those with high blood pressure should be cautious about how much caffeine they consume.
• Have anxiety: Caffeine may worsen the symptoms of anxiety, so it should be limited or avoided.
• Have migraines or chronic headaches: Caffeine usage could potentially worsen these conditions.
• Take certain stimulants, antibiotics, asthma, or heart medications: Certain medications can interact with caffeine. Check with your doctor or pharmacist if any of your medications may interact with caffeine.
• Are children/adolescents: It is not recommended for children or teens to have caffeine. Children especially may be sensitive to caffeine.