Caffeine Withdrawal

Caffeine is an alkaloid found naturally in tea, coffee, chocolate and kola nuts, and it is added to foods and beverages. It can be an addictive substance that acts as a stimulant in the body. Its effect varies with the individual. The International Olympic Committee has banned caffeine, which, in specific doses, can raise an athlete's metabolic level, body temperature, blood pressure and blood sugar level.

In most people, 200 to 300 mg a day won’t cause harm. Eight ounces of plain, brewed coffee contains about 135 mg of caffeine; 8 ounces of black tea contains 40 to 70 mg. Toxic levels of caffeine can cause high blood pressure, vomiting and convulsions. High amounts of caffeine — 500 mg a day, the equivalent of five or six cups of brewed coffee a day — may cause jitteriness, anxiety, headaches, insomnia and increased metabolic rate.

Cutting back or suddenly eliminating caffeine can cause withdrawal symptoms, such as throbbing headaches, drowsiness or decreased sociability and anxiety. Caffeine withdrawal may also resemble the flu, with muscle stiffness, nausea and waves of hot or cold sensations sweeping the body.

Some people who have a lifelong habit of drinking only one six-ounce cup of coffee a day (105 to 150 mg of caffeine) will experience caffeine withdrawal if they stop. Others who binge on caffeinated products for a short period — for example, drinking coffee while preparing a deadline project and then stopping — may show withdrawal symptoms.

Discomfort usually begins 12 to 24 hours after eliminating caffeine. Peak withdrawal symptoms strike between 20 to 48 hours after abstinence and can last from two days to a week.

What to Do

To avoid caffeine withdrawal, gradually cut back on caffeinated products, tapering off over several weeks. Start by eliminating the evening cup of coffee or drinking half-caffeinated, half-decaffeinated coffee instead of the full-strength brew. If you drink tea, brew it for shorter times. Tea brewed for one minute has one-half to two-thirds the caffeine of tea steeped for five minutes. See your doctor if headaches, mood swings and memory loss occur. These can be triggered by several medical problems that should be ruled out. Also see your doctor if the headaches are debilitating, or if withdrawal symptoms persist more than a week after cutting out caffeine. If you have surgery planned, eliminate caffeine and avoid withdrawal before any surgery.

Here are the caffeine levels of some common beverages.

Sources: Center for Science in the Public Interest, 2005, accessed at http://www.cspinet.org/new/cafchart.htm;  American Beverage Association, 2005; SoBe Beverages, 2005; Red Bull, 2005

Self-care Steps for Caffeine Withdrawal

• Monitor caffeine intake. Low to moderate caffeine consumption is often defined as 50 to 300 mg a day. Most people tolerate these levels without adverse effects. Higher consumption can cause negative health effects, such as anxiety and insomnia.

• Substitute hot decaffeinated coffee or tea for caffeinated tea or coffee, or try hot water with a squeeze of lemon. 

• Exercise instead of drinking coffee during break time. Exercise is also stimulating.

• Drink more water or decaffeinated soft drinks. Get about eight glasses of liquid a day.

Decision Guide For Caffeine Withdrawal

Symptoms/Signs	Action
Headache	Use self-care
Mood swings	Use self-care
Irritability	Use self-care
Forgetfulness	Use self-care
Inability to concentrate	Use self-care
Lagging response time; people who are in jobs that require quick reflexes may notice their responses are slow for a day or two; they should go through caffeine withdrawal gradually to minimize this effect	Use self-care