“If you don’t have a replacement, it’s more likely that you’ll go back to drinking coffee or related drinks.” “Before you start reducing your caffeine intake, try finding another option to replace the habit,” Krautkramer said.
Withdrawal symptoms can appear when people use as little as 100 milligrams per day, she said. And people should watch the sugary additions and flavors, which can create problems with blood sugar and weight gain. People who drink coffee and related drinks should be aware that different drinks will have different levels of caffeine – an espresso will have less caffeine because of the serving size, for example. Too much, however, can cause people to be jittery and even exacerbate cardiac issues such as arrhythmias it can also exacerbate gastrointestinal issues like Irritable Bowel Syndrome (IBS) or inflammatory bowel disease, as well as insomnia, anxiety and depression.Ībout 400 milligrams of caffeine per day is considered safe, with two cups of coffee totaling about 280 milligrams, Krautkramer said. Some research has indicated that caffeine may have some health benefits, including increasing alertness and memory, as well as reducing risk of some serious diseases including some cancers. “You still might experience some of the symptoms, but they won’t be as intense.”Ĭoffee drinkers might go with a half-caffeinated order instead, for example – that’s equal parts caffeinated and decaffeinated coffee. “I recommend slowly withdrawing from caffeine intake instead,” Krautkramer said. If you quit caffeine cold turkey and the withdrawal symptoms are too much, drinking something caffeinated will usually resolve symptoms within 30 to 60 minutes, she said. “Symptoms usually peak within one or two days, and have been shown to persist for up to nine days.” “These symptoms typically set in 12 to 24 hours after discontinuing caffeine intake,” Krautkramer said. Along with headaches, withdrawal from the stimulant caffeine can cause other symptoms, including tiredness and fatigue, decreased energy, a loss of alertness, irritability and foggy thinking. It’s all about taking it slow, said Ashley Krautkramer, a Certified Diabetes Care and Education Specialist and Clinical Dietitian with ThedaCare. Maybe you’re thinking it’s time to cut back on caffeine, or your provider has recommended you quit – oh, but the headaches.ĭon’t worry: There’s a way to cut the caffeine without the debilitating, migraine-like withdrawal headaches. Maybe your cup of coffee in the morning has turned into two cups (or three) and you’re feeling jittery or having trouble sleeping.
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