Regular caffeine consumption reduces sensitivity to caffeine. When caffeine intake is reduced, the body becomes oversensitive to adenosine. In response to this oversensitiveness, blood pressure drops dramatically, causing an excess of blood in the head (though not necessarily on the brain), leading to a caffeine withdrawal headache.
This headache, well known among coffee drinkers, usually lasts from one to five days, and can be alleviated with analgesics such as aspirin. It is also alleviated with caffeine intake (in fact several analgesics contain caffeine dosages). Even small amounts of caffeine (such as a green tea, compared to a full coffee) can do wonders to alleviate a withdrawal-induced headache.
The top 10 reported symptoms of caffeine withdrawal:
- Headache
- Sleepiness
- Irritability
- Fatigue, lethargy
- Constipation
- Depression
- Muscle stiffness, cramping
- Brain fog, Inability to focus
- Cold-like symptoms
- Anxiety
Often, people who are reducing caffeine intake report being irritable, unable to work, nervous, restless, and feeling sleepy, as well as having a headache. In extreme cases, nausea and vomiting has also been reported. These are very real experiences [1], and despite recurring jokes, can cause problems with normal functioning.
Is Caffeine Withdrawal Real?
In short: Yes. Negative effects from quitting caffeine have been scientifically documented in clinical studies.
Of 49 symptom categories identified, the following 10 fulfilled validity criteria: headache, fatigue, decreased energy/activeness, decreased alertness, drowsiness, decreased contentedness, depressed mood, difficulty concentrating, irritability, and foggy/not clearheaded. In addition, flu-like symptoms, nausea/vomiting, and muscle pain/stiffness were judged likely to represent valid symptom categories. [1]
Additionally, caffeine withdrawal is recognized by psychiatrists as a real disorder.
Caffeine withdrawal is a recognized disorder and is listed in the DSM-5. (Diagnostic and Statistical Manual of Mental Disorders)
How Long Does Caffeine Withdrawal Last?
The answer to this will depend on your level of consumption and the level you reduce your caffeine consumption to.
In experimental studies, the incidence of headache was 50% and the incidence of clinically significant distress or functional impairment was 13%. Typically, onset of symptoms occurred 12-24 h after abstinence, with peak intensity at 20-51 h, and for a duration of 2-9 days. [1]
That means you’ll probably notice the start within 12-24 hours with the worst being the second day you after you quit. From there, it gradually gets better over the course of a week to a week and a half.
Your brain is miraculously resilient and adapts to life without caffeine in just 2 short weeks. The psychological habit of drinking caffeine can take 3 to 4 weeks to break, but can also be replaced with decaf coffee or another low-caffeine drink (eg. tea).
Reports of people having withdrawal symptoms months or years after quitting coffee or caffeine are more typically confused with general health maladies or other more drugs.
Dealing with Caffeine Withdrawal
The severity of caffeine withdrawal symptoms vary with how extreme the restriction, and a gradual reduction can do wonders in avoiding symptoms. Simply starting by replacing one cup of coffee with a decaf coffee or tea will provide a much smaller dose of caffeine, allowing your receptors to re-acclimate to lower levels. Drinking coffee (decaf) or other warm beverage (tea) instead of regular coffee helps psychologically with the well established habit.
Timing large reductions in caffeine consumption is also a useful tool. Picking a time of rest and relaxation such as a weekend or vacation can lessen the burden of symptoms like brain fog and a lack of motivation.
Hydration is also key – while coffee is a diuretic it’s also mostly water, and cutting back on coffee may also inadvertently cut back on your fluid intake. Many symptoms of dehydration overlap with caffeine withdrawal including headaches, muscle soreness and leg cramping, irritability and lethargy.
Without caffeine blocking your adenoseine receptors, your body’s built up levels of adenosine will lead to a lot of sleepiness. Get lots of rest! Scientists are still puzzled by why humans need sleep, aside from getting tired. According to some research from the NIH (National Institutes of Health) has indicated that sleep enables your brain to drain built-up chemical by products of working so hard (you little genius), which is good for you!
Advil or Tylenol can be an effective method of dealing with the coffee withdrawal headache and muscle pain. Other natural pain relievers such as running / exercise and even an orgasm can provide temporary relief by dilating blood vessels in the brain.
The best solution may not be totally ceasing caffeine consumption though. Coffee does have health benefits, as it contains over 1000 known compounds, with many associated with lowering blood pressure and improving cardiac function, as well as liver protection [2]. Generally, the best coffees are grown at higher elevations will develop more healthy chlorogenic acids that are present in higher concentrations in light roasts than dark roasts. If you’re a dark roast lover however, darker roasts cause less stomach acid production. A decaffeinated coffee with just 5-25 mg of caffeine will still retain a lot of its healthy chemicals and will provide health benefits in medium and dark roasts.
With these tips you can reduce the caffeine in your body and avoid the rebound of a caffeine withdrawal.
References
[1] https://www.ncbi.nlm.nih.gov/pubmed/15448977
[2] Coffee Consumption Decreases Risks for Hepatic Fibrosis and Cirrhosis: A Meta-Analysis
http://journals.plos.org/plosone/article?id=10.1371/journal.pone.0142457
Caffeine and Health. J. E. James, Academic Press, 1991. Progress in Clinical and Biological Research Volume 158. G. A. Spiller, Ed. Alan R. Liss Inc, 1984.
Xie et al “Sleep initiated fluid flux drives metabolite clearance from the adult brain.” Science, October 18, 2013. DOI: 10.1126/science.1241224
viv
I woke up this morning and felt like myself again, it was wonderful, and thinking I was better I started making plans, but a few hours later I’m feeling crap again, was this a”window’, can a window only last a few hours? has anybody else experienced anything like this?? it’s so horrible being back in the doom and gloom, and the bad mood and the aches and pains…. It MUST have been a window!!
viv
I wish I knew how Jackie and Rob are doing, where are you? I hope you are both ok, whatever you are doing and whether or not you are still on caffeine… Just let me know!
Robin
Your comments have done nothing but scare people. I hope everyone ignores you and and lies you tell. Suggesting it takes 5 years for caffeine withdrawals to end? You should be ashamed of yourself.
Jackie
Robin
Please remember that your experience is not the same as everyone else’s. Withdrawal time depends on your age, how long you’ve been using and how well you tolerate caffeine. There is no ‘set’ time for recovery, particularly from long-term usage. There have been enough comments on here and on other forums) for people to realise that the withdrawal period can be anything from weeks to years (yes, years) – again, depending on length of usage, age etc.
Dave
The problem is there’s no medical basis for caffeine withdrawals extending beyond a week. People are terrible at gauging their own mood and problems and the culprit behind issues. Look at the mayans from thousands of years ago who sacrificed people to the gods for some rain.
There’s a thousand reasons that you could feel “bad” after the withdrawal period has ended, not the least of which are dietary issues. Gluten, dairy, chemicals in water, other medications, other changes in diet, or simply getting old.
I bet you I could find more people that believe the earth is flat than people who believe caffeine withdrawal extends into months. Just because a couple people have a crackpot theory doesn’t mean it’s real.
Robin
I believe it can take months for your brain to return to normal but Jackie has suggested it could take 4 years plus which is literally impossible. I have been on reddit and other sites and only ever heard it from these same culprits everyone else is cool now. Viv wrote above that she had a window of feeling like herself and this is only after 4 years? That’s completely ridiculous. These two don’t know whats causing their problems/are still consuming caffeine (Viv even asked ”are you still on it” which is a comment riddled with guilt/or are just here for attention. So unfair on people that are here for help. Somebody below said that they had fatigue issues a couple of years after quitting caffeine and viv immediately said ”Oh you’re just like us!” these type of people attract one another.
Robin
The only comments I’ve seen about it taking years are from you and Viv. I’ve read literally hundreds of posts about withdrawals and experiences on every single site and forum available and you two always seem to pop up suggesting that withdrawals take years – funny huh. Even anecdotally your claims aren’t supported. *Also viv was suggesting on other posts that users should eat dark chocolate for magnesium and admitted to taking it herself. You do realise that has caffeine in it?* So viv still consumes caffeine lol and is saying it takes 5 years to recover. How selfish. Again I’ve been on multiple sites and providing people stay away from caffeine in all products they are all good now. The longest take around 6-9 months -and this from people of all ages, and all lengths of consumption. I have NEVER read it taking years other than from you and Viv or from people that went back to eating chocolate, green tea etc occasionally. Strange isn’t it? That most people stop posting at that point or they come back and say that they are all cool. You should be ashamed of yourself for suggesting withdrawals can take years with zero evidence. I dread to think how many people you’ve scared. You’re a prime reason of why people should stay away from health sites. Viv blaming her hip issues, fatigue and anxiety from quitting caffeine 4 years ago? On a biochemical level that is completely absurd and quite literally impossible. You’re here for attention Jackie, just like Viv is. You don’t know whats causing your ailments, you’re most probably on loads of different medications just like Viv is and you’re blaming caffeine because you don’t have answers. Truly shameful.
Robin
I’ve just taken another look at your comments over the years and you’re clearly an addict that either drinks coffee or decaf still on and off and can’t drop your habit. Your comments, along with viv’s and robs are RIDDLED with inconsistencies and constant revisits to caffeine. There’s a reason why Viv asked if you’re still on caffeine – she wouldn’t have phrased it like that if you weren’t or she thought that you weren’t despite you claiming to have been caffeine free for years.
Please don’t respond to this. This is no longer a discussion because discussions can’t be had with liars.
Jackie
I would like to apologise to everyone for any worry I’ve caused. I am an addict and have struggled to stop it for 6 or 7 years. I don’t know why I thought it COULD take years – I was going on what Viv has said and someone I know. I think my anxiety and fear controlled me and I always posted, having had caffeine, which made me manic. The only thing I feel is unfair is that I have always said I’ve been on and off it. I’ve always talked about the battle/conflict etc. I’m sure I’ve never claimed to have been free for 4 years. That is Viv. I was caffeine free for 2 years about 13 years ago. But I am sorry if I’ve mislead people and I have never deliberately lied or meant to upset people. I won’t post again as wouldn’t want to cause any more problems for anyone. Thanks to Robin for ‘waking me up’ to how I’ve been. I think I needed it. I hope Daniel will allow this post on the forum and I apologise to him, too.
ShaunNYC
People experience withdrawals differently but suggesting it takes years to recover from caffeine withdrawal is an absurdity. I’m a qualified biochemist and I’m married to a neurologist I know that on a physiological level this is impossible. Psychological addiction is not the same as withdrawal and homeostasis. If you’d been off this drug for a few years why would the user ask if you were still on it? I agree with Robin, users like you are incredibly irresponsible. I too have read many stories and have never come across people taking more than a year. Viv saying that she only experienced a window of feeling normal after 4 years of abstinence is comical. She’s either lying about quitting, being impacted by other factors, or she’s lying about the experience. Either way her comments are as disingenuous as yours are.
Julie Bogden
Years to recover from caffeine withdrawal? No, sorry. That just isn’t impossible. I’m going through caffeine withdrawals again and the first time read all of the comments on this site, Reddit, Menprovement. I was good after about 6 months, unfortunately I have to go through it all again.. I have only seen no more than 3-4 people that said it lasted years and your name and Viv’s name happened to be two of those people. I also saw your names pop up on the 15 withdrawal symptoms website. Viv even suggesting/hinting that people may have parkinson’s. I’m shocked the owner of this site has allowed comments like this. Based on your previous comments you’re clearly an addict that sporadically revisits caffeine – you then get withdrawals symptoms and the process continues. Why would she ask if you were still having caffeine if you quit almost 3 years ago? Do yourself and everyone thats going through this a favour and take your issues elsewhere.
Lynne
I’ve quit caffeine before. Now I’m hoping to do it again after being back on it for the past 5 years. Ugh. Not looking forward to the withdrawal symptoms one bit. Looking for some advice and maybe a pep talk!
Miguel Lahunken
Here is the withdrawal buffer secret: Hydrophilic (water loving) substances clear out of the system fast so that if that substance has effects, the body reacts against those effects like a pendulum swinging the opposite way, and that is called withdrawal. But, if a substance is lipophilic (fat loving), or part of a lipophilic compound, that substance will linger in the system for a very long time. For example, the common miserable dopamine blockers are lipophilic, and their miserable effects last for months. So, if a pleasant substance is lipophilic, or in a lipophilic compound, its pleasurable effects will also last for months, wearing off very slowly when it is unavailable, so there will be no unpleasant withdrawal symptoms.
Seamus Darling
It takes many months for some. Caffeine is an underestimated drug. Its scary how these stories go untold.
Robin Spencer
REALLY IMPORTANT THAT YOU DON’T RETURN TO CAFFEINE AS A WAY OF GETTING FREE FROM THE ADDICTION. I FINALLY QUIT CAFFEINE. YES MY LEGS ARE ACHING BUT THE LITTLE CAFFEINE MONSTER THAT NEEDS FEEDING IS DYING….I WILL BE PERMANENTLY FREE FROM THIS DEPENDENCY FROM NOW ON. ANYONE WHO SUGGESTS YOU REDUCE SLOWLY OR WORSE STILL SUGGESTS THAT YOU HAVE A SMALL COFFEE TO GET OVER THE WITHDRAWAL SYMPTOMS IS NOT YOUR FREIND! I QUIT AFTER READING ALLEN CARR’S BOOK, QUIT CAFFEINE THE EASYWAY.
WISHING YOU ALL THE FREEDOM I NOW HAVE FROM THIS DRUG. THE HEALTH BENEFITS OF COFFEE IS A LIE PROPOGATED BY CAFFEINE COMPANIES TO KEEP YOU HOOKED.
Marcela
Have any of you experienced acid reflux after quitting caffeine? I’ve experienced is a few times after eating, feels like I have a sore throat. Thanks in advance.
Gina
I have been 6 months caffeine free and had the usual awful symptoms. My period has changed and its not as regular. I always have a regular cycle till i gave up caffeine. Since February i have had 3 periods. Is this normal or am i going through the menopause?