People who regularly drink coffee develop a tolerance for the caffeine it contains. A high tolerance means caffeine's typical effects, such as nervousness and shakiness, disappear or lessen in severity as the body grows used to regular doses of caffeine. The downside is your body's familiarity with caffeine sets the stage for an uncomfortable withdrawal process when you decide it's time to quit.
Headaches
Perhaps the worst symptom of caffeine withdrawal is a headache. Caffeine intake causes blood vessels in your brain to narrow. But when your body doesn't get its familiar dose of caffeine, the blood vessels in your brain react by dilating, or widening. This increases blood flow, and a headache develops. You can stop the headache by drinking more coffee, but the only permanent cure is to allow your body to return to its normal state over the course of several days to weeks.
Other Effects
Caffeine withdrawal has many reported symptoms, but a review of current medical literature found that only 10 symptoms met full validity criteria, according to an article published in the October 2007 issue of the journal "Psychopharmacology." The following are the 10 symptoms the researchers believe are empirically validated: fatigue, headache, decreased energy, decreased alertness, drowsiness, decreased contentedness, difficulty concentrating, depressed mood, irritability and mental fogginess. Flu-like reactions, including nausea, vomiting, muscle pain and muscle stiffness, also might occur.
Timing
Symptoms typically begin in the first 12 to 24 hours of abstinence and peak in intensity within a 20- to 51-hour period, according to the study. The total duration of the symptoms might span two to nine days. However, these findings only reflect typical effects -- everyone's reactions to caffeine intake and withdrawal are different. Your withdrawal might be more or less severe and long-lasting.
Cutting Back
If you drink coffee often and suddenly quit, you can expect to experience some symptoms of withdrawal. But if you decrease your caffeine intake gradually, you can decrease the severity of your body's reaction. First, estimate how much caffeine you consume regularly. Identify all drinks and foods in your daily diet that contain caffeine, such as coffee, chocolate, sodas or pain-relief medications. Every day reduce your caffeine intake slightly -- for example, drink a smaller cup of coffee or skip one soda or bar of chocolate. A slow and steady decrease helps your body adjust gradually and hopefully will limit negative reactions.
References
- Buzzed: The Straight Facts About the Most Used and Abused Drugs from Alcohol to Ecstasy"; Cynthia Kuhn, et al.; 2008 [pgs. 66-70]
- "Psychopharmacology"; A Critical Review of Caffeine Withdrawal: Empirical Validation of Symptoms and Signs, Incidence, Severity, and Associated Features; L.M. Juliano, et al.; October 2004
- MayoClinic.com; Caffeine: How Much Is Too Much?; March 2011
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