7 Caffeine Withdrawal Symptoms You Should Know, From Experts

Whether you've experienced it or not, you've probably heard of the term caffeine withdrawal—but what does that really mean? Can caffeine have similar effects to drugs, or is it just a colloquial term used to describe your yearning for a cup of coffee? 

According to one study, the latest version of the Diagnostic and Statistical Manual (DSM-5) now recognizes caffeine withdrawal as a medical diagnosis1. In fact, the disorder can produce some pretty negative symptoms, due to the fact that caffeine has stimulatory properties and addictive potential2.

While caffeine may not be life-threatening like other substance or alcohol abuse, people are pretty dependent on it. In fact, one study says more than 90% of U.S. adults use it regularly3, and, on average, they consume more than 200 mg (or two cups) of caffeine per day.  

When we consume caffeine, it causes the blood vessels in the brain to constrict, slowing blood flow. Meaning when caffeine consumption stops, blood flow to the brain increases4.

Sure, you may drink coffee because you like the taste and the comfort of a warm mug. Even then, you probably rely on it to give you energy every now and then. Several studies have shown that caffeine can increase alertness and decrease fatigue5 in both large and moderate doses.

Similar to how caffeine affects energy levels, it can also boost mental focus. In one study, sleep-deprived individuals who consumed caffeine were able to improve concentration and accuracy7 in performing tasks.

In many cases, drinking coffee can make you poop. This is partly because caffeine contributes to the contraction of the bowels8, integrative gastroenterologist Marvin Singh, M.D., tells mbg.

The best way to avoid caffeine withdrawal symptoms is to slowly reduce your intake instead of quitting cold turkey, recommends holistic psychiatrist Ellen Vora, M.D.

There are a couple of ways you can do this effectively. Selhub recommends taking away half a cup of caffeine every week for about six weeks. "You can replace regular coffee with decaf, but I recommend drinking more water," she says. 

If you're comforted by sipping something warm, Vora recommends this method: "Turn a few cups a day into half-caf, then transition those to black tea...to green tea...to just a few sips." Eventually, your caffeine intake will be so low, you should be able to quit altogether.  From there, consider switching to herbal tea if you still want something warm to sip on.

One study shows exercise may help manage symptoms of caffeine withdrawal, as well. Selhub explains that exercise can increase dopamine and serotonin levels, which may have dropped with your caffeine decrease. Getting quality sleep and spending time in nature can have similar positive effects. 

Caffeine affects everyone differently. In fact, for some, it can provide a variety of health benefits.

For example, green tea is high in antioxidants and has been proved to reduce inflammation, while coffee has been shown to have protective benefits against obesity, diabetes, and dementia, exercise science and nutrition expert Shawn Talbott, M.S., Ph.D., tells mbg.