Caffeine is a naturally occurring substance in coffee beans, tea leaves, cacao pods, and kola nuts (a fruit). And some medicines, foods, and drinks contain synthetic caffeine.
Too much caffeinecan increase stomach acids, interfere with calcium absorption, and raise blood pressure.It can also lead to problems like headaches, insomnia, and rapid heartbeat and contribute to anxiety, restlessness, and shakiness. You can even develop a dependence on caffeine.
However, enjoying small to moderate amounts of caffeine may have some health benefits.For example, consuming less caffeine or avoiding it may lead to fewer headaches, less anxiety, and improved sleep.
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1. Less Anxiety
Consider caffeine intake if you often feel jittery, nervous, oranxious. Caffeine is a central nervous system stimulant that prompts the body to produce and releaseadrenaline, which can lead to anxiety.
A meta-analysis found a link between caffeine intake and a higher risk of anxiety in people not diagnosed with psychiatric conditions, particularly with a dose exceeding 400 milligrams (about 4 cups of coffee).
2. Better Sleep
You may already know not to havecaffeine too close to bedtime. However, even if you avoid it in the hours before sleep, even drinking it throughout the day can impact your ability to sleep that night. This can easily become a cycle of sleeping poorly and relying on caffeine during the day.
3. Fewer Headaches
Caffeine can relieve aheadache, which is why many headache remedies contain caffeine. However, regular consumption of caffeine is associated withmigrainesand chronic daily headaches. If you have migraine headaches, long-term consumption of caffeine can lead to:
4. Lower Blood Pressure
If you havehigh blood pressure(hypertension), consuming caffeinated coffee can result in a short-term increase in blood pressure. And research suggests that for those with severe hypertension, heavy consumption can raise the risk of dying from cardiovascular disease. These risks don’t appear to apply to those with lower blood pressure.
5. Improve Dental Health
Caffeine can affect dental health in several ways. Sometimes, it’s an indirect effect due to the combination of ingredients in drinks such as coffee, tea, and colas. Some potential dental health issues from caffeinated beverages are:
6. Balance Hormones in Women
Research suggests that caffeine can influenceestrogenlevels inpremenopausal women. Estrogen levels play a role inosteoporosis,endometriosis, breast cancer, and ovarian cancer. However, more research is needed to determine whether caffeine plays a role in these conditions.
Additionally,postmenopausalcaffeine use is associated with increasedvasomotor symptoms(hot flashes and night sweats).
7. Less Breast Soreness
8. More Effective Absorption of Nutrients
Caffeine can make it more difficult for the body to absorbcalcium. High doses of caffeine over the long term can lead to lost bone density and increasedrisk of osteoporosis.When consumed with a meal, caffeine can also inhibitironabsorption.
9. Better Digestion
Quitting caffeine may improve digestion in some people. As a stimulant, it increases gut motility, which can cause loose stools or diarrhea. And because it can increase stress and anxiety, it can make symptoms ofirritable bowel syndrome(IBS) andinflammatory bowel disease(IBD) worse.
10. Fewer Trips to the Bathroom
Morning coffee sends many people off to the bathroom due to loose stools. Caffeine is adiureticthat helps the body eliminate extra salt and water.Cutting down on caffeine may result in fewer bathroom breaks.
11. Better Brain Chemistry
Quitting caffeine may free you up from the drive to satisfy your caffeine craving and restore a sense of calm. Caffeine is a psychostimulant withaddictiveproperties. It increases motor activity and has arousal and reinforcing effects similar to, but not nearly as strong as, those of cocaine and amphetamine.That’s why some people feel irritable or can’t function without a strong morning brew.
A Word From Verywell
—AVIV JOSHUA, MS, MEDICAL EXPERT BOARD
Caffeine Dependence and Avoiding Withdrawal Symptoms
If you can’t skip your daily caffeine without consequence or find it too hard to quit, you may have developed adependence on caffeine. Stopping abruptly can lead to withdrawal symptoms such as:
Who Should Consider Avoiding Caffeine?
It’s safe for most healthy adults to consume up to 400 milligrams daily (about 4 cups of a caffeinated beverage).However, caffeine affects everyone differently based on factors such as:
Children and teens should avoid or limit caffeine. Others who should check with a healthcare provider about caffeine use include those who have:
Pregnancy and Breastfeeding
Studies have produced mixed results when it comes to the risk ofmiscarriage(losing a pregnancy before 20 weeks), low birth weight, or congenital malformations (disorders at birth). Experts recommend limiting intake to less than 200 milligrams (2 cups of coffee) during pregnancy. A high intake of caffeine (more than 3 cups of coffee) whilebreastfeedingcan lead to irritability and poor sleep in infants.
Overall health and medications may influence whether avoiding caffeine entirely is best.
Anxiety
Caffeine may increase the risk of anxiety and worsen it in those who already have an anxiety disorder. This link is more pronounced when you consume more than 400 milligrams daily.If you have anxiety or have ananxiety disorder, speak with a healthcare provider about whether you should completely avoid caffeine.
Gut or Digestive Conditions
Adverse reactions to caffeine can include abdominal pain, nausea, vomiting, and diarrhea.Caffeine makes your stomach release more acids, which can cause upset stomach orheartburn. People withulcersorgastroesophageal reflux disease(GERD) should speak with a healthcare provider about whether they should limit or avoid caffeine.
Certain Medications
Caffeine can change the way your body absorbs and breaks down certain medications. And it can interact with some dietary supplements and medicines, such as:
Caffeine can also boost the effectiveness ofTylenol (acetaminophen)and anti-inflammatory drugs such as aspirin andAdvil or Motrin (ibuprofen).
Summary
Most people tolerate moderate amounts of caffeine, but it’s not for everyone. Children and adults with certain health conditions should avoid caffeine. It’s also habit-forming and can affect some medications.
If you’re ready to try quitting, it’s best not to stop abruptly. Slowly cutting down can help you avoid headaches, irritability, and other symptoms of caffeine withdrawal. The benefits of quitting caffeine are less anxiety, better sleep, and fewer headaches. And it can free you up from dependence on caffeine.
19 SourcesVerywell Health 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.MedlinePlus.Caffeine.Zduńska A, Cegielska J, Zduński S, Domitrz I.Caffeine for headaches: Helpful or harmful? A brief review of the literature.Nutrients.2023 Jul 17;15(14):3170. doi:10.3390/nu15143170Liu C, Wang L, Zhang C, Hu Z, Tang J, Xue J, Lu W.Caffeine intake and anxiety: a meta-analysis.Front Psychol.2024 Feb 1;15:1270246. doi:10.3389/fpsyg.2024.1270246American Medical Association.What doctors which patients knew about caffeine.Gardiner C, Weakley J, Burke LM, et al.The effect of caffeine on subsequent sleep: A systematic review and meta-analysis.Sleep Medicine Reviews.2023;69:101764. doi:10.1016/j.smrv.2023.101764Teramoto M, Yamagishi K, Muraki I, Tamakoshi A, Iso H.Coffee and green tea consumption and cardiovascular disease mortality among people with and without hypertension.JAHA. 2023;12(2):e026477. doi:10.1161/JAHA.122.026477Srivastava R, Tangade P, Priyadarshi S. (2023).The brewed connection: A comprehensive review of the relationship between caffeine and oral health.International Journal of Dental Research. 5. 68-74.Faubion SS, Sood R, Thielen J, Shuster L.Caffeine and menopausal symptoms: What is the association?Menopause22(2):p 155-158, February 2015 doi:10.1097/GME.0000000000000301Johns Hopkins Medicine.Breast pain: 10 reasons your breasts may hurt.Reuter SE, Schultz HB, Ward MB, et al.The effect of high‐dose, short‐term caffeine intake on the renal clearance of calcium, sodium and creatinine in healthy adults.Brit J Clinical Pharma.2021;87(11):4461-4466. doi:10.1111/bcp.14856Oregon State University. Linus Pauling Institute. Micronutrient Information Center.Coffee.Michigan Medicine. University of Michigan.Energy drinks, caffeine and your digestion.National Library of Medicine.Caffeine effects on the central nervous system and behavioral effects associated with caffeine consumption.Sweeney MM, Weaver DC, Vincent KB, Arria AM, Griffiths RR.Prevalence and correlates of caffeine use disorder symptoms among a United States sample.J Caffeine Adenosine Res. 2020;10(1):4-11. doi:10.1089/caff.2019.0020Alcohol and Drug Foundation.Caffeine.Sweeney MM, Meredith SE, Juliano LM, Evatt DP, Griffiths RR.A randomized controlled trial of a manual-only treatment for reduction and cessation of problematic caffeine use.Drug and Alcohol Dependence. 2019;195:45-51. doi:10.1016/j.drugalcdep.2018.10.034Food and Drug Association (FDA).Spilling the beans: How much caffeine is too much?Princeton University. University Health Services.Caffeine.Harvard Health Publishing.Rethinking your morning coffee.
19 Sources
Verywell Health 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.MedlinePlus.Caffeine.Zduńska A, Cegielska J, Zduński S, Domitrz I.Caffeine for headaches: Helpful or harmful? A brief review of the literature.Nutrients.2023 Jul 17;15(14):3170. doi:10.3390/nu15143170Liu C, Wang L, Zhang C, Hu Z, Tang J, Xue J, Lu W.Caffeine intake and anxiety: a meta-analysis.Front Psychol.2024 Feb 1;15:1270246. doi:10.3389/fpsyg.2024.1270246American Medical Association.What doctors which patients knew about caffeine.Gardiner C, Weakley J, Burke LM, et al.The effect of caffeine on subsequent sleep: A systematic review and meta-analysis.Sleep Medicine Reviews.2023;69:101764. doi:10.1016/j.smrv.2023.101764Teramoto M, Yamagishi K, Muraki I, Tamakoshi A, Iso H.Coffee and green tea consumption and cardiovascular disease mortality among people with and without hypertension.JAHA. 2023;12(2):e026477. doi:10.1161/JAHA.122.026477Srivastava R, Tangade P, Priyadarshi S. (2023).The brewed connection: A comprehensive review of the relationship between caffeine and oral health.International Journal of Dental Research. 5. 68-74.Faubion SS, Sood R, Thielen J, Shuster L.Caffeine and menopausal symptoms: What is the association?Menopause22(2):p 155-158, February 2015 doi:10.1097/GME.0000000000000301Johns Hopkins Medicine.Breast pain: 10 reasons your breasts may hurt.Reuter SE, Schultz HB, Ward MB, et al.The effect of high‐dose, short‐term caffeine intake on the renal clearance of calcium, sodium and creatinine in healthy adults.Brit J Clinical Pharma.2021;87(11):4461-4466. doi:10.1111/bcp.14856Oregon State University. Linus Pauling Institute. Micronutrient Information Center.Coffee.Michigan Medicine. University of Michigan.Energy drinks, caffeine and your digestion.National Library of Medicine.Caffeine effects on the central nervous system and behavioral effects associated with caffeine consumption.Sweeney MM, Weaver DC, Vincent KB, Arria AM, Griffiths RR.Prevalence and correlates of caffeine use disorder symptoms among a United States sample.J Caffeine Adenosine Res. 2020;10(1):4-11. doi:10.1089/caff.2019.0020Alcohol and Drug Foundation.Caffeine.Sweeney MM, Meredith SE, Juliano LM, Evatt DP, Griffiths RR.A randomized controlled trial of a manual-only treatment for reduction and cessation of problematic caffeine use.Drug and Alcohol Dependence. 2019;195:45-51. doi:10.1016/j.drugalcdep.2018.10.034Food and Drug Association (FDA).Spilling the beans: How much caffeine is too much?Princeton University. University Health Services.Caffeine.Harvard Health Publishing.Rethinking your morning coffee.
Verywell Health 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.
MedlinePlus.Caffeine.Zduńska A, Cegielska J, Zduński S, Domitrz I.Caffeine for headaches: Helpful or harmful? A brief review of the literature.Nutrients.2023 Jul 17;15(14):3170. doi:10.3390/nu15143170Liu C, Wang L, Zhang C, Hu Z, Tang J, Xue J, Lu W.Caffeine intake and anxiety: a meta-analysis.Front Psychol.2024 Feb 1;15:1270246. doi:10.3389/fpsyg.2024.1270246American Medical Association.What doctors which patients knew about caffeine.Gardiner C, Weakley J, Burke LM, et al.The effect of caffeine on subsequent sleep: A systematic review and meta-analysis.Sleep Medicine Reviews.2023;69:101764. doi:10.1016/j.smrv.2023.101764Teramoto M, Yamagishi K, Muraki I, Tamakoshi A, Iso H.Coffee and green tea consumption and cardiovascular disease mortality among people with and without hypertension.JAHA. 2023;12(2):e026477. doi:10.1161/JAHA.122.026477Srivastava R, Tangade P, Priyadarshi S. (2023).The brewed connection: A comprehensive review of the relationship between caffeine and oral health.International Journal of Dental Research. 5. 68-74.Faubion SS, Sood R, Thielen J, Shuster L.Caffeine and menopausal symptoms: What is the association?Menopause22(2):p 155-158, February 2015 doi:10.1097/GME.0000000000000301Johns Hopkins Medicine.Breast pain: 10 reasons your breasts may hurt.Reuter SE, Schultz HB, Ward MB, et al.The effect of high‐dose, short‐term caffeine intake on the renal clearance of calcium, sodium and creatinine in healthy adults.Brit J Clinical Pharma.2021;87(11):4461-4466. doi:10.1111/bcp.14856Oregon State University. Linus Pauling Institute. Micronutrient Information Center.Coffee.Michigan Medicine. University of Michigan.Energy drinks, caffeine and your digestion.National Library of Medicine.Caffeine effects on the central nervous system and behavioral effects associated with caffeine consumption.Sweeney MM, Weaver DC, Vincent KB, Arria AM, Griffiths RR.Prevalence and correlates of caffeine use disorder symptoms among a United States sample.J Caffeine Adenosine Res. 2020;10(1):4-11. doi:10.1089/caff.2019.0020Alcohol and Drug Foundation.Caffeine.Sweeney MM, Meredith SE, Juliano LM, Evatt DP, Griffiths RR.A randomized controlled trial of a manual-only treatment for reduction and cessation of problematic caffeine use.Drug and Alcohol Dependence. 2019;195:45-51. doi:10.1016/j.drugalcdep.2018.10.034Food and Drug Association (FDA).Spilling the beans: How much caffeine is too much?Princeton University. University Health Services.Caffeine.Harvard Health Publishing.Rethinking your morning coffee.
MedlinePlus.Caffeine.
Zduńska A, Cegielska J, Zduński S, Domitrz I.Caffeine for headaches: Helpful or harmful? A brief review of the literature.Nutrients.2023 Jul 17;15(14):3170. doi:10.3390/nu15143170
Liu C, Wang L, Zhang C, Hu Z, Tang J, Xue J, Lu W.Caffeine intake and anxiety: a meta-analysis.Front Psychol.2024 Feb 1;15:1270246. doi:10.3389/fpsyg.2024.1270246
American Medical Association.What doctors which patients knew about caffeine.
Gardiner C, Weakley J, Burke LM, et al.The effect of caffeine on subsequent sleep: A systematic review and meta-analysis.Sleep Medicine Reviews.2023;69:101764. doi:10.1016/j.smrv.2023.101764
Teramoto M, Yamagishi K, Muraki I, Tamakoshi A, Iso H.Coffee and green tea consumption and cardiovascular disease mortality among people with and without hypertension.JAHA. 2023;12(2):e026477. doi:10.1161/JAHA.122.026477
Srivastava R, Tangade P, Priyadarshi S. (2023).The brewed connection: A comprehensive review of the relationship between caffeine and oral health.International Journal of Dental Research. 5. 68-74.
Faubion SS, Sood R, Thielen J, Shuster L.Caffeine and menopausal symptoms: What is the association?Menopause22(2):p 155-158, February 2015 doi:10.1097/GME.0000000000000301
Johns Hopkins Medicine.Breast pain: 10 reasons your breasts may hurt.
Reuter SE, Schultz HB, Ward MB, et al.The effect of high‐dose, short‐term caffeine intake on the renal clearance of calcium, sodium and creatinine in healthy adults.Brit J Clinical Pharma.2021;87(11):4461-4466. doi:10.1111/bcp.14856
Oregon State University. Linus Pauling Institute. Micronutrient Information Center.Coffee.
Michigan Medicine. University of Michigan.Energy drinks, caffeine and your digestion.
National Library of Medicine.Caffeine effects on the central nervous system and behavioral effects associated with caffeine consumption.
Sweeney MM, Weaver DC, Vincent KB, Arria AM, Griffiths RR.Prevalence and correlates of caffeine use disorder symptoms among a United States sample.J Caffeine Adenosine Res. 2020;10(1):4-11. doi:10.1089/caff.2019.0020
Alcohol and Drug Foundation.Caffeine.
Sweeney MM, Meredith SE, Juliano LM, Evatt DP, Griffiths RR.A randomized controlled trial of a manual-only treatment for reduction and cessation of problematic caffeine use.Drug and Alcohol Dependence. 2019;195:45-51. doi:10.1016/j.drugalcdep.2018.10.034
Food and Drug Association (FDA).Spilling the beans: How much caffeine is too much?
Princeton University. University Health Services.Caffeine.
Harvard Health Publishing.Rethinking your morning coffee.
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