Caffeine is a stimulant, which means it can help perk you up and increase your focus when you are feeling an energy slump. It is a legal drug, consumed by as many as 90 percent of people in the world in sources such as coffee, tea and chocolate, according to Brown University Health Education. But just because it is legal and popular doesn't mean it can't pose risks. In fact, you may develop an addiction to caffeine if you consume it on a regular basis.
Research
In a 1994 study published in "The Journal of the American Medical Association," researchers concluded that caffeine addiction is possible. Caffeine drinkers in the study, who had a median intake of 357 mg of caffeine per day, exhibited classic drug dependence symptoms. For instance, they persistently wanted to or unsuccessfully tried to cut down on caffeine, they had a heightened tolerance for caffeine, showed caffeine withdrawal symptoms and used caffeine despite knowing that caffeine likely caused them persistent or recurrent physical or psychological problems. Researchers indicate that caffeine dependence should thus be considered a clinical syndrome.
Effects
Caffeine increases neuron activity in your brain. Your pituitary gland reads this as an emergency and tells your adrenal glands to release a stress hormone called adrenaline. Adrenaline is what gives you extra energy and that heightened sense of awareness. Meanwhile, caffeine increases your brain's level of dopamine, a neurotransmitter that controls your brain's pleasure and reward centers in a similar fashion to drugs such as amphetamines. The dopamine release, though smaller than the release you would get from amphetamines, may be the foundation for caffeine's addictive quality, according to Brown University Health Education.
Signs of Problems
As long as you aren't hypersensitive to caffeine or taking a drug that negatively interacts with caffeine, you should be able to regularly consume 200 to 300 mg of caffeine a day without a problem, according to MayoClinic.com. This is equivalent to about two to four cups of brewed coffee every day, depending on how strong the brew is. But as you increase your coffee intake you also increase your risk of becoming physically dependent on it. Your caffeine tolerance increases -- which means you won't get as strong of an energy boost from the same amount -- as does your risk of having withdrawal symptoms such as headaches and irritability if you ever decide to cut back. If you consistently drink more caffeine to achieve the same effects, you are at a higher risk of unpleasant symptoms such as insomnia, rapid heartbeat, nervousness, stomach upset and muscle tremors.
Cutting Down
Get help from a counselor who specializes in addiction if you believe you are dependent on caffeine. If you're trying to proactively cut down on caffeine, you may still experience caffeine withdrawal symptoms. These symptoms, however, usually aren't severe and they resolve on their own within a few days, according to MayoClinic.com. You will likely experience fewer problems cutting back if you avoid going cold-turkey. Start by reading labels on products and determine how much caffeine you're getting, then start making small changes such as replacing half of your regular coffee with decaf and replacing your green and black teas with herbal teas.
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