In this guide
Caffeine reduces the feeling of tiredness, but in sensitive people it can increase restlessness, a fast heartbeat and anxiety. EFSA states that for healthy adults single doses of up to 200 mg and a total of up to 400 mg of caffeine a day raise no safety concerns, and up to 200 mg a day for pregnant and breastfeeding women. These are upper limits for healthy adults, not a recommended amount. The FDA stresses that sensitivity and how fast caffeine is cleared differ widely between people.
Signs of too much caffeine
A fast pulse, palpitations, jitters, nervousness, insomnia, nausea, an upset stomach and headache can mean you have gone past your limit. EFSA notes that even 100 mg close to bedtime can affect sleep in some adults.
A seven-day plan
- For the first two days, note all sources of caffeine: coffee, tea, cola, energy drinks, chocolate and some medicines.
- On day three, move your last caffeinated cup to early afternoon.
- On days four and five, cut the total gradually, for example by one cup, to avoid headaches.
- On day six, swap one cup for a caffeine-free drink.
- On day seven, compare your notes on sleep, restlessness and energy, and set your own rules.
Swaps and calming down
A breakfast with protein, water during the day and a short walk or slow breathing when you feel tense also help. Aloe Blossom Herbal Tea, a herbal blend with aloe, cinnamon, ginger and cloves, is an optional swap for an afternoon or evening cup of coffee. If you take medicines for blood sugar, ask a pharmacist first, because the blend also contains the herb gymnema.
When to talk to a doctor
See a doctor if you have palpitations or chest pain, if anxiety continues after cutting down on caffeine or gets in the way of daily life, if you are pregnant or breastfeeding, or if you take medicines that caffeine can affect.
Sources: EFSA FDA Forever Living.
Common questions
Is decaf completely caffeine-free?
No. The FDA notes that decaf still contains a small amount. If you are very sensitive, replace the last cup of the day with a herbal drink.
Why do I get a headache when I stop drinking coffee?
It can follow a sudden stop. Cut down gradually over several days, and if the headache does not settle, see a doctor.
Before first use
Choose products for your dietary routine and care needs. Follow a healthcare professional’s advice for diagnosis and treatment of symptoms. Check suitability first during pregnancy and for use by children.
