Caffeine Addiction Is Real – Here’s How To Address It
Caffeine consumption is a common aspect of everyday life for many. In fact, it is estimated that over 90% of adults in the US consume caffeine on a regular basis. While caffeine can have beneficial effects, prolonged, regular use may become problematic for some. Caffeine dependence is a condition that can impact an individual’s physical, mental, and social well-being. Here, we’ll talk about what caffeine addiction is, how to tell whether you’re living with a dependence, and ways you can address this challenge.
Caffeine is commonly found in coffee, tea, sodas, energy drinks, and chocolate—the amount of caffeine in each source varies. The symptoms and health effects of caffeine on each individual varies as well, depending on the amount of caffeine the consume each day.
What is caffeine addiction?
Though the term caffeine addiction is common, problematic use of caffeine does not qualify as an addiction because it does not significantly impact the brain’s reward system. Rather, it is considered a dependence.
This dependence is often referred to as caffeine use disorder.
Caffeine is a stimulant, a type of drug that arouses the nervous system and increases activity in the brain and body. These effects can improve an individual’s mood, provide them with energy, and make them more sociable. However, they can also weaken with sustained use, causing an individual to require larger and larger amounts of caffeine in order to experience them. This increasing tolerance is a common symptom of caffeine use disorder.
Some people who are dependent on caffeine will experience a change in their blood pressure, heart rate, or sleep. Limiting one’s daily caffeine intake may improve the adverse physical effects.
While caffeine use disorder is not a recognized mental health disorder in the Diagnostic and Statistical Manual of Mental Disorders (DSM-V), the American Psychiatric Association, which publishes the manual, has stated that there is evidence of its legitimacy as a condition. This is because even small amounts of caffeine use can cause withdrawal symptoms, which are some of the primary characteristics of a drug dependency. Because of this, caffeine withdrawal was listed in the “Substance-Related and Addictive Disorders” section of the DSM-V. According to the DSM, caffeine withdrawal is marked by sustained daily use of caffeine that leads to at least three withdrawal symptoms, which can include fatigue, headache, low mood, and trouble focusing.
Symptoms of caffeine use disorder include:
Trouble ceasing or scaling back caffeine consumption
Use of caffeine even as it causes mental or physical health challenges
Withdrawal symptoms (e.g., headache, fatigue, low mood)
Increases in consumption over time
Caffeine use causes difficulty fulfilling obligations
Relationship conflict
Increasing tolerance
Spending a substantial amount of time seeking out or consuming caffeine
A strong urge to use caffeine
If you believe you’re living with a caffeine dependency, a healthcare professional can provide you with screenings and determine whether further testing, diagnosis, and treatment are necessary.
Causes of caffeine addiction
Caffeine addiction is thought to be the result of a mix of neurological, genetic, and behavioral factors. Neurologically speaking, caffeine can interfere with the function of adenosine, a neurotransmitter that helps control our sleep-wake cycles. Because caffeine and adenosine have a similar structure, caffeine molecules are able to bind to adenosine receptors. This prevents the sleepiness-inducing effects of adenosine and instead causes an increase in energy and wakefulness.
With frequent caffeine use comes an increase in adenosine receptors. More caffeine is then required to adequately block the effects of adenosine. Once the brain is used to this amount of caffeine, withdrawal symptoms can occur when the substance isn’t present.
Interference with the adenosine receptors can also lead to increasing levels of dopamine, the “feel-good” hormone that helps facilitate the functioning of the brain’s reward system. This impact to the reward system is similar to the effects of similar stimulant drugs, like cocaine and amphetamines. And it is why caffeine is thought to have addictive properties—though they aren’t strong enough to qualify caffeine as an addictive substance.
Behaviorally, caffeine addiction is thought to develop, in part, due to the positive effects it can induce. Caffeine can engender feelings of well-being, attentiveness, and enthusiasm. These effects can lead individuals to turn to caffeinated repeatedly in attempts to experience the same benefits.
Additionally, caffeine is thought to increase the desirability of the products in which it is included. For example, in one study, participants were given either a caffeinated or decaffeinated version of the same flavored drink. Those who drank the caffeinated version rated its flavor higher over time than those who drank the decaffeinated version.
Research also suggests that there is a genetic component to caffeine addiction. One twin study found that the heritability of sustained caffeine use and withdrawal may be 35-77%.
Are you experiencing caffeine dependence?
It can be hard to know what constitutes an addiction to caffeine. This is partially because caffeine dependency can affect people differently. It’s also due to differences in caffeine tolerance and the varying caffeine content in products like coffee, tea, or energy drinks.
Though it’s recommended that you seek the opinion of a healthcare provider when trying to determine whether you’re living with caffeine dependence, it can help to ask yourself some questions regarding your caffeine use. Do you find that you need to drink more and more caffeine in order to experience the same effects? Do you experience headaches, nausea, irritability, excessive fatigue, or other withdrawal symptoms when you don’t consume caffeine? Do you struggle to function without caffeine? If you experience these or similar challenges, consider consulting with a mental health or medical professional.
How to address caffeine dependence
If caffeine is creating physical, mental, or social challenges in your life, it may be time to evaluate your consumption and find ways to cut back. Luckily, there are some simple steps you can take to reduce your caffeine intake, which we’ll discuss below.
Know how much caffeine you consume
To start, it can be helpful to understand how much caffeine is in the beverages you drink—and how often you consume those beverages. If most of the caffeine you consume is from coffee, what type of coffee are you drinking? How many cups of coffee are you drinking each day? Lattes, cappuccinos, and other espresso-based drinks often have different caffeine content than black coffee, but it can depend on how many shots of espresso are included or how large the black coffee is. If you drink mostly tea, which type of tea are you drinking? Black tea, yerba mate, green tea, and white tea are some of the most caffeinated forms of tea.
According to the FDA, 12 ounces of caffeinated soda typically has 30-40 mg of caffeine; eight ounces of tea contains approximately 30-50 mg; eight ounces of black coffee has around 80-100 mg; and eight ounces of an energy drink may have up to 250 mg.
If you’re unsure how frequently you drink caffeinated beverages, try keeping track for a week. You can record the types of beverages you drink, how much caffeine (approximately) they contain, and the frequency with which you consume them. Once you have an idea of how much caffeine you drink, you can create a plan for cutting back.
The stepwise method
If you’ve decided to reduce your caffeine consumption, experts recommend doing so gradually. A stepwise approach involves incrementally cutting back on caffeine until you arrive at the desired level. If, for example, you’re drinking three cups of coffee each day but want to get down to only two, you might try to drink two and a half cups for a couple weeks, and then make the change to two cups. The stepwise method can help you avoid withdrawal symptoms that may arise if consumption is reduced too quickly or drastically.
The intake method
In place of, or in addition to, the stepwise method, you can change the way you consume caffeine. Drinking a lower-caffeine option can help you cut back and explore different beverages. For example, if you typically drink two cups of coffee a day, consider replacing one of them with tea, which typically contains less caffeine.
Managing caffeine addiction with online therapy
Studies suggest that online therapy can help individuals reduce their dependence on substances. For example, in one study, researchers found that online therapy improved the rate of abstinence among participants living with addiction. The study also notes the ability of online therapy platforms to circumvent common barriers to treatment, such as high costs, lack of providers, and perceived stigma.
If you’re living with caffeine addiction, online therapy is available to help. With an online therapy platform like BetterHelp, you can get matched with a qualified mental health professional based on your needs and preferences, so you’ll have a good chance of working with someone who can address your specific concerns regarding caffeine dependence. Your therapist can also connect you with useful resources, such as at-home exercises geared toward helping you address caffeine dependence on your own time.
Takeaway
Is caffeine actually addictive?
Caffeine does have addictive properties, but research reveals conflicting information about how detrimental it can be to your health. Recent studies show that caffeine affects specific areas of the brain and central nervous system, but it doesn’t appear to be permanent. Older studies indicate that caffeine is highly addictive, and consuming more than 400 mg per day can have dangerous side effects for some people.
Is caffeine as addictive as nicotine?
Multiple studies have concluded that nicotine is more addictive than caffeine. While both are stimulants that cause hormonal changes in the brain, the changes are less from caffeine than nicotine. However, older studies also show that the symptoms of nicotine and caffeine withdrawal are similar and, depending on the level of dependence, can cause significant physical discomfort.
How do you fight caffeine addiction?
Caffeine addiction can be intense for some people and difficult to overcome. Although it can be challenging, with the right approach, it is possible to kick your caffeine dependency. Here are some strategies:
Find out how much caffeine you consume every day.
Read the labels on the caffeinated beverages or foods you consume and keep track of your intake. Pay attention to when and why you drink caffeine. Try to identify patterns so you can find alternative ways to address them.
Establish your goals.
Set clear, realistic goals for quitting and commit to them. Track your progress and celebrate small victories along the way. If you need a boost, turn to a friend or family member who can help hold you accountable.
Cut back gradually instead of trying to give up caffeine “cold turkey.”
Try to reduce your caffeine intake to one cup of coffee or one caffeinated beverage per day, and then gradually reduce the number of caffeinated drinks you consume over a period of weeks. If the withdrawal symptoms are too much, adjust accordingly and cut back more gradually. If you have trouble doing this, consider partially replacing the caffeinated beverages you drink with decaffeinated versions or drink something else with less caffeine. For example, you may switch your coffee to decaf or substitute it with tea. Green tea does contain some caffeine, but not as much as most caffeinated beverages. Talk to your doctor if you’ve tried to cut back but are struggling significantly.
Try alternative methods to relieve withdrawal symptoms.
Reduce fatigue resulting from alcohol withdrawal by having an energy-boosting snack with plenty of protein, taking a brisk walk, or, if possible, taking a short 20-minute nap. To ease the tension headaches sometimes associated with caffeine withdrawal, drink plenty of water and try using peppermint essential oils, candies, gum, or tea. Over-the-counter medications like Tylenol or Advil can also help.
Make healthy lifestyle choices.
Get regular exercise to boost your energy levels naturally, and be sure to get enough sleep each night to reduce the need for caffeine as a pick-me-up. Eat a nutritious diet with plenty of fruits, vegetables, proteins, and whole grains.
Manage your stress.
Practice stress-relief techniques to manage your stress levels throughout the day. Try meditation, deep breathing exercises, yoga, or tai chi.
Ask for help.
Share your goal to eliminate caffeine with friends or family who can support and encourage you. Consider joining a support group or seeking professional help if you find it particularly challenging to kick the caffeine habit.
Is quitting caffeine worth it?
Quitting caffeine can have benefits and drawbacks, so whether it is worth it depends on your circumstances and how caffeine affects you personally. Consider your overall health goals and whether caffeine aligns with them. Think about how quitting caffeine might impact your daily routine and whether the potential benefits outweigh the challenges.
Many people find that quitting caffeine is well worth the time and effort. Potential benefits include:
- Improved sleep quality: Caffeine can disrupt sleep patterns, leading to difficulty falling or staying asleep.
- Reduced jitters and anxiety: Because caffeine is a stimulant, it can increase feelings of stress, jitteriness, and nervousness in some people.
- Better digestion: Caffeine can stimulate the digestive system, potentially leading to issues like acid reflux or upset stomach for some people.
- More stable energy levels: Relying on caffeine can create highs and lows in energy levels throughout the day. Quitting may lead to more stable and consistent energy.
- Lower blood pressure: Caffeine can temporarily raise blood pressure, therefore, reducing or eliminating caffeine might help in maintaining healthier blood pressure levels.
- Fewer headaches: While caffeine can sometimes alleviate headaches, it can also cause withdrawal if consumption is inconsistent. Quitting entirely can alleviate these withdrawal headaches.
- Reduced risk of health interactions: Some people have specific health conditions where reducing caffeine is recommended (e.g., certain heart conditions, anxiety disorders).
- Decreased dependence on a stimulant: Psychologically speaking, many people are uncomfortable with the idea of dependence on any substance, including caffeine.
- Less money spent on caffeine products: Caffeinated beverages like energy drinks and coffee can be expensive, especially if you stop by your neighborhood coffee shop for a designer coffee drink every day.
For some, the drawbacks of quitting caffeine outweigh the benefits. Some of these might include:
- Withdrawal symptoms: Quitting caffeine can lead to withdrawal symptoms such as headaches, fatigue, irritability, and difficulty concentrating. However, these symptoms are usually temporary and subside within a few days to a week.
- Performance and alertness: Caffeine can enhance alertness and performance, especially during times of sleep deprivation. If you rely on caffeine for these benefits, quitting might initially affect your productivity.
- Social and cultural factors: For many people, consuming caffeine is a social activity (e.g., coffee breaks with colleagues). Quitting caffeine might require adjusting these social habits.
Does caffeine addiction ever go away?
With time and commitment, you can eliminate caffeine addiction. Caffeine’s addictive qualities are the result of an increase in the hormone adenosine in the brain; for most people, it takes around 7-12 days of reduced consumption to reduce the effects of caffeine and quit altogether- returning the brain’s adenosine to baseline levels.
Is 200 mg of caffeine a lot?
Studies show that up to 400 milligrams (mg) of caffeine per day is a safe amount for most adults and 200 mg (roughly two cups of coffee or one “caffeine shot” energy drink) is a moderate amount. There are exceptions; for instance, people taking certain medications, with certain medical conditions, or who are pregnant or trying to become pregnant should limit or avoid caffeine consumption altogether. The American Academy of Pediatrics discourages caffeine consumption by kids and adolescents. If you are unsure if 200 mg of caffeine is too much for you, talk to your healthcare provider for guidance.
Is caffeine good for your brain?
Research is conflicting about whether caffeine is good for your brain health. For example, one neuroimaging study published in The Journal of Molecular Psychiatry found that participants who were habitual coffee drinkers showed decreased functional connectivity in several areas of the brain compared to individuals who weren’t.
On the other hand, older research from John Hopkins University also indicates that caffeine can enhance long-term memory by potentially affecting the hippocampus, the area of the central nervous system responsible for short and long-term memory. Moderate caffeine consumption has also been linked in previous studies with increased alertness and concentration, improved mood, the prevention of cognitive decline with aging, and reduced risk of developing stroke, Parkinson’s, and Alzheimer’s disease.
Is caffeine a physical or psychological addiction?
Caffeine can be physically and psychologically addictive. Individuals who habitually drink caffeinated beverages may experience substance-related withdrawal symptoms like irritability, headaches, fatigue, anxiety, depressed mood, and problems concentrating.
Is caffeine addiction as bad as drugs?
That depends on how long one has habitually used caffeine and the conditions around their caffeine use, but generally speaking, the medical consensus seems to be that caffeine addiction is not as severe as drug addiction (some experts don’t recognize caffeine dependence as an addiction at all).
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