Caffeine withdrawal is a common condition occurring when habitual coffee drinkers abruptly stop or reduce their intake. According to Karima Sajadi-Ernazarova, an associate professor at Drexel University College of Medicine, caffeine withdrawal is real and even small amounts of caffeine can cause withdrawal symptoms if stopped abruptly. The amount varies for each individual, but for some, even as little as 100 milligrams (mg), equivalent to about one cup of brewed coffee, can trigger withdrawal.
Caffeine withdrawal starts with the gradual buildup of adenosine receptors in the brain due to chronic caffeinated coffee consumption. Abruptly reducing caffeine increases adenosine activity, disrupting the central nervous system and leading to symptoms like fatigue, drowsiness, and headaches.
Researchers at Drexel University College of Medicine suggest that caffeine withdrawal symptoms are temporary, though the duration varies. Caffeine symptoms typically begin 12-24 hours after stopping caffeine, peak within two days, and can last up to nine days. To deal with caffeine withdrawal, gradually reducing the amount of caffeine consumed is the most effective remedy. This can be achieved by gradually switching to lower-caffeine or decaffeinated coffee, diluting regular coffee with water, or decreasing the number of caffeinated drinks consumed per day.
Here though is a list of eight common caffeine withdrawal symptoms.
- You have a mild to severe headache.
- You feel persistent fatigue and tiredness.
- You experience unexpected drowsiness.
- You have a mildly to noticeably depressed mood.
- You feel easily irritable.
- You have noticeable difficulty concentrating.
- You feel mentally foggy.
- You have mild to moderate flu-like symptoms.
1. You Have a Mild to Severe Headache
Headaches are a common and often debilitating side effect of caffeine withdrawal, particularly for those who regularly drink multiple cups of coffee. So why does caffeine withdrawal cause headaches? When you consistently consume caffeine, it causes blood vessels in your brain to constrict. Abruptly stopping caffeine consumption leads to a sudden widening of these blood vessels, increasing blood flow and potentially triggering headaches, according to Jennifer Chang from the University of Tennessee.
Research supports this link. A 1992 study in The New England Journal of Medicine found that 52% of participants with low to moderate caffeine intake (around 2.5 cups of black coffee) experienced moderate to severe headaches upon withdrawal. More recently, a 2023 study in The Journal of Head and Face Pain reported that 55.5% of caffeine consumers experienced headaches on the first day of Ramadan, a period of fasting that often involves caffeine abstinence.
If you are experiencing a persistent mild to severe headache after recently stopping coffee consumption, caffeine withdrawal is a likely culprit. To alleviate this symptom, consider gradually reducing your caffeine intake over time rather than quitting cold turkey. Over-the-counter pain relievers can also provide temporary relief. This graph shows a caffeine withdrawal timeline, outlining when does caffeine withdrawal start and resolution of headache symptoms during withdrawal.
2. You Feel Persistent Fatigue and Tiredness
You may feel a persistent feeling of tiredness or exhaustion after if you suddenly stop consuming caffeine, which is a common symptom during an episode of caffeine withdrawal. Fatigue, lethargy, or weakness results from the absence of caffeine's stimulatory effects on the central nervous system. Caffeine normally blocks adenosine receptors, which may otherwise inhibit energy and promotes alertness. When caffeine intake is abruptly stopped, adenosine's effects are unopposed, leading to increased fatigue and reduced energy levels.
A 1996 study in the Journal of Psychopharmacology by researchers from the Institute of Psychiatry at De Crespigny Park showed that out of the 40 healthy adults who drank instant coffee (equivalent to 500 mg of caffeine), 27 of those who stopped drinking coffee reported significant tiredness during caffeine withdrawal, correlating higher usual caffeine intake with more severe feelings of tiredness upon cessation.
If you are feeling unusually lethargic and you suddenly quit drinking instant coffee, it is highly likely that you are experiencing caffeine withdrawal. This fatigue is a normal part of the withdrawal process as your body adjusts to functioning without the stimulant.
3. You Experience Unexpected Drowsiness
If you recently quit drinking regular caffeinated coffee, you might experience increased drowsiness, a common symptom of caffeine withdrawal. This sluggish, sleepy feeling is caused by the sudden absence of caffeine's stimulating effects. Normally, caffeine blocks adenosine receptors, which promotes wakefulness; without it, drowsiness can set in.
Scientific research supports this link between caffeine withdrawal and drowsiness. In a 1996 study by Malcolm Lader from the Institute of Psychiatry in De Crespigny Park, 67.5% of participants reported drowsiness during withdrawal. Additionally, a 2021 study in the Food and Chemical Toxicology Journal found that even low doses of caffeine (100 mg/day, slightly less than two shots of espresso) can lead to withdrawal drowsiness after just 3-7 days of consumption.
Can caffeine withdrawal cause dizziness? Yes, if you experience unusual, increased, or persistent dizziness or drowsiness after quitting caffeine, it's likely due to withdrawal. To combat these symptoms, gradually decrease your intake instead of quitting abruptly. Drinking plenty of water and getting 7-8 hours of sleep can also help your body adjust.
4. You Have a Mildly to Noticeably Depressed Mood
You may notice yourself feeling temporarily depressed and irritable once you stopped drinking filter coffee in the morning, which is not unusual during caffeine withdrawal. Having a low mood is a common withdrawal symptom resulting from changes in brain chemistry, specifically involving serotonin levels, a neurotransmitter associated with mood regulation. This is supported by a 1995 study published in the Life Sciences Journal by Darakhshan Jabeen Haleem, which showed that repeated caffeine administration increased brain serotonin levels, and withdrawal from caffeine significantly reduced these levels, potentially precipitating depression during withdrawal.
More recent research has further explored the link between caffeine withdrawal and negative mood changes. A 2024 study by Mahmut Bodur and colleagues from the Department of Nutrition and Dietetics at Ankara University found that individuals experiencing caffeine withdrawal symptoms, including depression, had higher scores on the Depression Anxiety Stress Scale-21 (DASS-21), a self-report questionnaire used to measure emotional states. These higher scores indicate increased levels of depression, anxiety, and stress.
Can caffeine withdrawal cause severe anxiety? Not likely, but if you suddenly feel anxious, melancholy, or unmotivated after recently giving up strong coffee, it could be due to caffeine withdrawal. Gradually tapering off your caffeine intake, managing daily stress, and avoiding mild dehydration can significantly reduce the feelings of depression, anxiety, and mood swings associated with caffeine withdrawal.
5. You Feel Easily Irritable
If you suddenly stopped drinking that afternoon coffee and noticed yourself feeling easily irritable, this could be a clear sign of caffeine withdrawal. Irritability, as defined by Babak Saatchi from the University of California, is characterized by feelings of anger, annoyance, and impatience, often confused with anger and other similar concepts.
Unpredictability, lowered emotion control, and a low threshold for negative stimuli can all be triggered or exacerbated by caffeine withdrawal side effects. While severe irritability is linked to psychiatric disorders and significant impairments in various aspects of life, mild and temporary irritability is a common result of quitting coffee too quickly.
If you're noticing that you are more easily frustrated, have a shorter temper, snap at people more often, or feel on edge, this may be a sign of caffeine withdrawal. Rather than quitting caffeine cold turkey, slowly decrease your daily coffee consumption over a week or two to reduce these negative symptoms.
6. You Have Noticeable Difficulty Concentrating
Severe caffeine withdrawal can lead to noticeable difficulty concentrating, which means you may find it hard to focus, maintain attention, or complete tasks that require mental effort. Feeling easily sidetracked, struggling to remember things, or being unable to think clearly after you're no longer drinking coffee are all common symptoms of caffeine withdrawal and are linked to changes in cerebral blood flow (the blood circulation in the brain), EEG patterns (electrical activity in the brain), and energy levels.
Research supports the idea that these changes are physiological in nature. A 2009 study by Stacey C. Sigmon from the Department of Psychiatry at the University of Vermont College of Medicine observed significant alterations in brain activity and energy metabolism during acute caffeine abstinence. In the study, participants who typically consumed 400 mg of caffeine daily (roughly the equivalent of four 8-ounce cups of black coffee) for at least 14 days experienced significant alterations in brain physiology when they switched to a placebo. If you notice that you are having trouble concentrating after quitting caffeine, these symptoms are likely part of the withdrawal process, and it's essential to give your body time to adjust.
7. You Feel Mentally Foggy
If you're noticing that you feel mentally foggy—experiencing difficulty concentrating, forgetfulness, or a general lack of mental clarity—after you've stopped consuming coffee, this is a common occurrence during caffeine withdrawal. These symptoms are your body's way of reacting to the sudden absence of the stimulant it has grown accustomed to. They are likely to improve with time as your body readjusts.
The Journal of Neurology, Neurosurgery and Psychiatry defines being mentally foggy, or simply "brain fog," as a range of cognitive difficulties, such as dissociative phenomena, forgetfulness, cognitive slowness, and excessive effort.
A 2008 study by Darren R. Brenner from the International Agency for Research on Cancer analyzed 14 caffeine withdrawal symptoms. Researchers found that mental fogginess (or feeling "foggy/not clearheaded") is associated with two main clusters: "fatigue and headache" and "dysphoric mood." This means that the symptom of feeling mentally foggy often accompanies other symptoms like headaches and fatigue, or mood disturbances such as irritability and depressed mood.
The study showed that habitual caffeine consumption of more than 100 mg per day (equivalent to about one cup of coffee) significantly increased the likelihood of experiencing these symptoms. Those consuming over 200 mg per day (approximately two or more cups of coffee) had even higher odds of reporting these withdrawal symptoms.
If you're feeling mentally foggy, experiencing headaches, fatigue, or mood swings, and you have recently stopped consuming caffeine, these symptoms might be due to your body adjusting to the absence of caffeine.
8. You Have Mild to Moderate Flu-like Symptoms
If you've recently stopped consuming caffeine and notice mild to moderate flu-like symptoms, such as stomach pain, vomiting, upset stomach, or muscle pain, know that you're not alone. Research from the International Agency for Research on Cancer indicates that about 11% of people experience these symptoms when quitting caffeine.
Can caffeine withdrawal cause nausea? While a 2008 study in the Journal of Psychopharmacology identified flu-like somatic symptoms like nausea, diarrhea, loss of appetite, or congestion as the least common cluster of caffeine withdrawal symptoms, it's still possible to experience these symptoms when reducing or eliminating caffeine intake. Interestingly, the likelihood of experiencing nausea, diarrhea, loss of appetite, or congestion does not seem to increase with higher habitual caffeine intake, suggesting other factors may be involved. While these specific symptoms (shown on the image below) can occur, they are relatively rare and not strongly linked to the amount of caffeine previously consumed.
How Long Does Caffeine Withdrawal Symptoms Last?
Caffeine withdrawal symptoms such as headaches, tiredness, or anxiety typically begin within 6-43 hours after cessation, peak around 20-51 hours, and can last for more than a week (from 2 to 9 days), according to a 2008 study by Stephen Ozsungur from the Department of Nutritional Sciences at the University of Toronto. But to know exactly "how long does caffeine last" and the time it takes to get over caffeine withdrawal will depend on individual differences in caffeine metabolism, overall health, and the level of daily caffeine consumption, according to Dr. John P. Betjemann from Kaiser Permanente San Francisco Medical Center, suggesting that personalized factors significantly influence the duration and severity of withdrawal symptoms.
What Can You Do to Avoid Caffeine Withdrawal?
Caffeine withdrawal symptoms occur because your body has become accustomed to the stimulant effects of caffeine and needs time to adjust to its absence. When asked "how to cut out caffeine without withdrawal", the best remedy is to gradually reduce your caffeine intake over several days or weeks instead of quitting abruptly. You can do this by mixing regular coffee with decaffeinated coffee, gradually decreasing the amount of regular coffee in the mix. If withdrawal symptoms are severe, consider over-the-counter pain relievers or consult with a healthcare professional for personalized guidance.
Can You Get Caffeine Withdrawal From Decaf Coffee?
It's unlikely to experience caffeine withdrawal from decaf coffee alone, as it contains only trace amounts of caffeine. This small amount is typically not enough to cause dependence or significant withdrawal symptoms if you stop drinking it. However, if you abruptly switch from regular coffee to decaf, you might experience mild withdrawal symptoms due to the overall reduction in caffeine intake.
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