Many individuals depend on caffeinated beverages such as coffee, tea and energy drinks to provide a pick-me-up in the morning or throughout the day. Caffeine is a stimulant and has a direct effect on the central nervous system, providing most users with a jolt of energy and a sense of increased focus. Caffeine is also addictive and can cause varying physical and psychological side effects, depending on your individual sensitivities.
Physical Effects and Mood Changes
Caffeine consumption produces a sense of alertness, increases the heart rate and even improves concentration. People have varying sensitivities to caffeine, however, and the stimulating effects can also produce marked mood changes such as anxiety, restlessness and irritability. Prolonged and heavy use can also lead to physical and psychological effects such as nausea, insomnia and depression.
Controlling Caffeine Intake
Caffeine intake should be limited to between 200 and 300 mg per day. In general, this is about two to four 8-oz. cups of coffee per day, but amounts vary slightly depending on the type of coffee drink and the brand of coffee. Heavier coffee consumption or consumption of highly caffeinated energy drinks in excess of 500 to 600 mg per day can lead to adverse effects such as headache, stomach discomfort and marked irritability.
Caffeine Addiction and Withdrawal
Caffeine is a highly addictive substance. Regular use of 200 to 300 mg per day can result in a physical dependency. If you normally consume caffeine on a daily basis and you suddenly stop, you are likely to experience withdrawal effects such as headache, anxiety, depression, loss of sleep and irritability. Individuals who partake in heavier use of caffeine are more likely to experience marked withdrawal symptoms.
Expert Insights
If you are a habitual consumer of caffeine and you are experiencing negative side effects such as irritability, you probably need to cut back or stop consuming caffeine. You can avoid unpleasant side effects by cutting back slowly over a period of several weeks. Gradually substitute decaffeinated coffees and herbal teas for your normal coffee or tea drinks. Symptoms of irritability and physical discomfort are likely to subside as you ease out of the withdrawal period and maintain a lower level of caffeine consumption.
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