For many of us, caffeine is part of the daily routine. It can feel like the jumpstart we need to get going in the morning, or the little lift that helps us power through a busy day.
This is not about saying caffeine is “bad.” For many adults, moderate caffeine intake can fit within a healthy lifestyle. But if you have ever wondered what happens when you cut back, here is what your body may experience. For most healthy adults, up to about 400 mg of caffeine a day is generally considered OK, although people vary a lot in how sensitive they are.
You might feel a bit off at first
If you regularly consume caffeine and suddenly stop, you may notice a few temporary withdrawal symptoms while your body adjusts.
These can include:
- headache
- irritability
- tiredness
- poor concentration
- low mood
- nausea
- feeling a bit achy or foggy
Caffeine acts on the brain and nervous system, so if your body has become used to a regular amount each day, cutting it out quickly can lead to withdrawal symptoms.
These symptoms often begin within 12 to 24 hours and may last for a few days. Some people, they can hang around for up to a week.
Also read: 5 Ways to Detox From Your Weekend
Going cold turkey is not always the easiest option
If you are thinking about cutting back, a gradual reduction is often much more manageable than stopping suddenly.
Our top tips for cutting back on caffeine
Tip 1: Reduce gradually
Rather than going from several coffees a day to none, try stepping down slowly. This might mean reducing the size of your coffee, swapping one coffee for a lower caffeine option, or cutting back by one serve every few days.
Tip 2: Stay hydrated
Drinking enough water can help you feel better in general while your body adjusts.
Tip 3: Check where caffeine is sneaking in
Coffee is not the only source. Caffeine can also show up in tea, cola, chocolate, energy drinks, pre-workout products, some snack bars, guarana-containing products, and even a few medications.
Are there any coffee benefits?
Yes, there can be.
Coffee is one of the most widely studied beverages in the world, and moderate intake has been associated with some potential health benefits. Research has linked coffee intake with a lower risk of a range of health outcomes in observational studies, including type 2 diabetes and some cardiovascular and neurological conditions. That does not mean coffee is magic, and it does not mean more is better, but it does suggest that coffee can be part of a healthy diet for many people.
In the short term, caffeine can also improve alertness and concentration, which is one reason so many people enjoy it. In small amounts, caffeine may help people feel more refreshed and focused.
So what is the best coffee choice?
If you enjoy coffee, the best choice is usually the one that gives you the benefits without loading you up with extra kilojoules, sugar, or caffeine late in the day.
A good general guide is:
- Keep it simple
- Watch portion size
- Go easy on syrups, sugar, cream, and whipped toppings
- Be mindful that large café coffees can contain much more caffeine than expected
- Try not to have it too late in the day if sleep is an issue
For most people, a simple coffee such as an espresso, long black, flat white, cappuccino, or latte can be a reasonable option, depending on how much milk and added sugar are going in. If you want the flavour without as much caffeine, decaf can be a great choice. Caffeine content varies a lot between drinks and brands, so “number of coffees” is not always the best guide.
What are the possible benefits of cutting back?
Once you get through the adjustment period, some people notice positive changes such as:
- feeling less jittery
- reduced feelings of anxiety
- better sleep, especially if caffeine was being consumed later in the day
- spending less money on daily coffee runs
- reducing calorie intake, depending on what your usual caffeine drinks include
Not everyone will notice the same benefits, but if caffeine has been affecting your sleep, stress levels, or energy patterns, reducing it may help. Large doses can make some people feel anxious or interfere with sleep.
Not ready to cut it out completely?
That is completely fine. You do not have to give up caffeine altogether to make a positive change.
Here are a few simple ways to reduce your intake without ditching it completely:
- Skip soft drinks and energy drinks
- Have your coffee earlier in the day rather than late afternoon
- Be mindful of large café servings
- Try lower caffeine options such as black tea or green tea
- Alternate regular coffee with decaf
Caffeine does not have to be all or nothing. For many people, the sweet spot is simply finding the amount that works for their body, sleep, and stress levels.
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