Anxiety and Caffeine

A cup of coffee can get you going in the morning, but that rush of adrenaline you get from caffeine may also give you the jitters--nervous, anxious feelings that can range from mild to intense. Caffeine is a powerful stimulant, and anxiety is often associated with overconsumption.

Facts

According to the Mayo Clinic, moderate caffeine consumption--200 to 300 mg per day or about two cups of regular coffee--is fine for most people. But increasing consumption to 500 to 600 mg of caffeine per day--the equivalent of four or more cups of coffee--can cause anxiety and other symptoms, including nervousness, restlessness, headaches and irritability.

Significance

Researchers aren't sure exactly how caffeine causes anxiety, but a study published in 2000 in the journal Psychopharmacology suggests that the adenosine A2A receptor might play a role. In the study, mice who were exposed to large doses of caffeine over time experienced mutations in the A2A receptor that increased their tendency toward anxiety. Although this research seems promising, further studies are needed and the A2A receptor doesn't explain the short-term anxiety caffeine causes in some people.

Effects

According to a review of caffeine research published in the Journal of the Oklahoma State Medical Association in 2004, caffeine can produce anxiety-related effects. The review confirmed that caffeine can cause anxiety in people who use it, especially people who have existing anxiety issues. Caffeine consumption can also interfere with sleep, which can cause or increase feelings of anxiety.

Considerations

Some people may be more sensitive to caffeine and therefore more likely to feel anxious after drinking a smaller amount, according to the Mayo Clinic. Increased sensitivity to caffeine can be caused by several different factors, including how much caffeine you usually drink, certain medications, your age and whether you have an anxiety disorder. According to the Mayo Clinic, men may have more sensitivity to caffeine than women do.

Expert Insight

If you feel caffeine is making you anxious or negatively affecting your anxiety disorder, the Mayo Clinic has several suggestions for cutting back your caffeine intake. Start by keeping a record of how much caffeine you're actually consuming every day--check food labels for caffeine as well as adding up the caffeine in soda and coffee. Then cut back a little at a time--switch to a small cup of coffee and then an even smaller cup before eliminating it completely. Your body will need time to adjust to lower caffeine levels or you could actually increase feelings of anxiety.