The vast majority of North Americans, between 80 and 90 percent, consume caffeine on a daily basis, says Johns Hopkins Bayview Medical Center. While moderate consumption is usually not harmful, large amounts of caffeine often trigger unpleasant side effects. If you plan to reduce or eliminate caffeine from your diet, you are at risk of caffeine withdrawal. Johns Hopkins reports that 40 to 70 percent of people who attempt to quit caffeine experience some withdrawal symptoms.
Amounts
Individuals vary in their response to caffeine. Some people are sensitive to even small amounts and experience anxiety, restlessness, irritability and sleep problems upon moderate caffeine consumption. Most people, however, are able to consume 200 to 300 mg of caffeine per day without unwanted side effects, says MayoClinic.com. This is the amount in 2 to 4 small cups of brewed coffee. Caffeine consumption in excess of this amount can cause sleep disruption, nervousness,
nausea or other gastrointestinal problems, rapid or irregular heartbeat or muscle tremors.
Sources
To reduce or eliminate caffeine from your diet, first identify all the sources of caffeine that you consume. Coffee, tea, cocoa many soft drinks and sports or energy drinks contain significant amounts of caffeine. Chocolate and desserts that include chocolate or coffee, such as coffee ice cream, also contain caffeine. In addition, many people do not realize that some medications include caffeine. Caffeine-containing over-the-counter pain medicines can contain 64 to 130 mg of caffeine per dose.
Withdrawal Signs
Elimination of caffeine produces symptoms that may range from mild to severe. Signs of caffeine withdrawal include headache, fatigue and lethargy, drowsiness, irritability, depression and anxiety. You may have difficulty concentrating and impaired psychomotor, vigilance and cognitive performance. Some people even experience flu-like symptoms including nausea and vomiting, muscle aches or stiffness, hot and cold spells and heaviness in the limbs. The good news is that these symptoms generally peak 20 to 48 hours after cessation of caffeine consumption and then resolve within two days to one week, according to Johns Hopkins.
Tips
If you wish to cut back on caffeine consumption, the MayoClinic.com advises you to proceed slowly. Start by eliminating one serving of caffeine per day or by decreasing the amount you consume at each serving. Gradually reduce this amount even more over a period of several days. Consider switching to a decaffeinated version of your favorite beverage and remain well-hydrated to counteract some of the symptoms of withdrawal.
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