Caffeine is the most used (and overused) stimulant in the world, according to the Centre for Addiction and Mental Health. Just take a peek at your local coffee shop and see how many people are lining up for their daily fix. Maybe you’re among the many who can’t function without a cup of joe or sip a midday soda for an energy boost.
Caffeine is a naturally occurring stimulant found in various foods and drinks, including coffee, tea, soda, and chocolate. And while caffeine is often praised for its ability to increase alertness, improve focus, and boost energy levels, it also has negative effects on the body when consumed in excess.
How Much Caffeine Is Too Much?
The Food and Drug Administration (FDA) recommends that healthy adults limit caffeine consumption to about 200 milligrams a day. To put that in perspective, an example of 200 milligrams of caffeine is:
- Two 5-ounce cups of coffee
- Four 12-ounce cans of a cola or similar caffeinated beverages
- Four 5-ounce cups of tea (caffeinated, not herbal)
- One energy drink (depending on the brand)
Some people can tolerate up to 400 milligrams of caffeine a day, but experts agree that 600 milligrams (four to seven cups of coffee) is too much.
Side Effects of Caffeine
Whether you consume a large amount of caffeine or only have the occasional cup of coffee, there are caffeine side effects you need to know. Below are five reasons to eliminate caffeine from your diet — and alternatives to help increase energy without coffee (and the negative side effects).
1. Insomnia and Sleep Problems
One of the most significant downsides of caffeine is its impact on the quality of your sleep. Caffeine stimulates your central nervous system, leading to increased alertness and energy levels. Usually, that’s the main reason people consume it, but this stimulation can interfere with the body's natural sleep cycle, making it difficult to fall asleep or stay asleep.
Research has shown that caffeine consumption — particularly later in the day — can lead to reduced sleep quality, insomnia, and other sleep disorders. For example, a November 2013 study in the Journal of Clinical Sleep Medicine found that caffeine consumed even six hours before bedtime significantly disrupted sleep quality and quantity.
2. Anxiety and Nervousness
Caffeine can also have negative effects on your mental health, particularly if you have an anxiety disorder or are sensitive to stimulants. That’s because caffeine increases the levels of adrenaline and cortisol in the body, leading to increased feelings of anxiety and nervousness, as well as giving you the jitters.
And research supports this conclusion: A December 2013 study in the Journal of Anxiety Disorders found that caffeine consumption increased anxiety symptoms in people with panic disorder.
3. Digestive Issues
Consuming caffeine can also negatively affect your digestive system. Caffeine is a diuretic, per the Mayo Clinic, meaning it increases urine production, and too much can lead to dehydration, especially if you’re not also drinking lots of water.
Additionally, caffeine can stimulate the production of stomach acid, leading to heartburn and acid reflux. For people with sensitive digestive systems, caffeine can also cause diarrhea and other digestive issues, according to an August 2012 study in The Journal of Nutrition.
4. Cardiovascular Problems
While caffeine consumption can lead to short-term increases in heart rate and blood pressure, it can also have negative effects on cardiovascular health in the long term.
In fact, chronic caffeine consumption can lead to a higher risk of cardiovascular disease, including hypertension, heart disease, and stroke, according to a February 2014 study in the journal Circulation.
5. Dependency and Withdrawal Symptoms
And lastly, regular caffeine consumption can lead to dependency and withdrawal symptoms when you go without — even for a day. Caffeine is a psychoactive substance that can lead to physical dependence, leading to symptoms such as headaches, irritability, fatigue, and difficulty concentrating when consumption is reduced or stopped.
An October 2004 study in the Journal of Psychopharmacology found that people who regularly consumed caffeine experienced withdrawal symptoms when they quit, with symptoms peaking 24 to 48 hours after stopping.
The Better Alternative to Caffeine
While caffeine can provide short-term benefits, such as increased energy and focus, it can also have negative effects on the body when consumed in excess. So, it’s essential to eliminate caffeine consumption. Or, try an energy-boosting caffeine alternative!
If you’re experiencing negative effects, it may be time to eliminate it from your diet. And if you still need an energy boost or help to focus on getting through your work day, try Dr. Sebi’s Herbal Energy Tea to optimize your energy levels without caffeine.
Instead, it features Muicle (Justicia Spicigera), an evergreen shrub native to Mexico and Central America, which also has a natural antidepressant and motivating effect. Its phytochemical makeup includes essential oils, minerals (potassium, calcium, and sulfate), and notable concentrations of beneficial phenols, flavonoids, and antioxidants.
Frequently Asked Questions
What are the signs you need to limit caffeine?
You may want to cut back on caffeine if you're drinking more than four cups of coffee a day (or the equivalent) and you have side effects like headache, insomnia, high blood pressure, nervousness, irritability, frequent urination, fast heartbeat, or muscle tremors.
How can you limit or eliminate caffeine?
To limit or eliminate caffeine, start by gradually reducing your intake to avoid withdrawal symptoms. Replace caffeinated drinks with herbal teas like chamomile or tila, and focus on hydrating with water and consuming energy-boosting foods to maintain alertness.
What is caffeine withdrawal?
Caffeine withdrawal occurs when your body, which has become accustomed to regular caffeine intake, experiences a lack of it. Common symptoms include headaches, fatigue, irritability, and difficulty concentrating, typically lasting a few days to a week.
What medications does caffeine interfere with?
Caffeine can interfere with medications like certain antibiotics, antidepressants, and heart medications by either increasing their effects or causing side effects such as increased heart rate or anxiety. It’s important to talk to your doctor to understand potential interactions between caffeine and your medications.
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