Nevertheless, a frequently asked question among regular coffee drinkers remains — “is coffee truly addictive?” We’ve all experienced a morning or two in which we’ve been unable to grab our early cup of coffee and its absence in our routine can leave us feeling lethargic and even irritable. But are these signs of “withdrawal” in a meaningful sense of the word? Or are they just a normal part of a busy, and perhaps sleep-deprived, life?

What Do Psychiatric Authorities Say?

The American Psychiatric Association publishes a manual known as the Diagnostic and Statistical Manual of Mental Disorders. Currently, in its 5th edition, the DSM serves as the leading authority in mental health diagnoses.

Interestingly, Caffeine Use Disorder has been placed in a special category by the APA referred to as “conditions for further study”. Although this disorder is not yet a specified diagnosis, it does share a place with behavioral addictions like “internet gaming disorder” as an area of meaningful interest to psychiatric professionals.

The inclusion and indeed the recognition of a caffeine-related disorder in the manual at all is a subject of some debate. The DSM’s suggested symptoms for Caffeine Use Disorder are threefold:

• Persistent desire or failed attempts to quit
• Continued use despite “harm”
• Withdrawal symptoms

We can all relate to the persistent desire for our favorite cup, but this alone doesn’t indicate harm. Pathologizing caffeine use would implicate the vast majority of Americans and the benefits of doing so are questionable at best. This is why all three of these symptoms must be present in order for a meaningful diagnosis to be made.

Examining the evidence

In the scientific literature, perhaps the most tenuous of the three criteria is the possibility of harm stemming from “continued use”.

Caffeine intoxication is a genuine concern for the small percentage of coffee drinkers who ingest very sizeable doses of the stimulant. Tolerance building from regular consumption protects heavy drinkers from some of the more intense stimulating effects of caffeine.

However, unaccustomed users can be particularly heavily impacted by symptoms such as dizziness, diarrhea, and irritability. More serious symptoms include chest pain, trouble breathing, and even convulsions.

It’s important to note that the overwhelming majority of Americans consume coffee in low to moderate amounts, albeit in a habitual manner. In this case, the diagnostic criteria of “continued use despite harm” begins to reach a wall of conflicting and inconclusive evidence.

Establishing a safe intake

According to this comprehensive review published in the Journal of Caffeine Research, habitual caffeine users self-identify as continuing their habit despite harm at an alarmingly high rate. When questioned, 14% of the general population believe their use of caffeine qualifies as continuing despite harm. Unsurprisingly, this number skyrockets to 87% among those individuals seeking treatment for caffeine dependence.

A 2017 study published in Frontiers in Psychiatry aimed to review the existing evidence regarding the safety of caffeine. In general, a moderate daily intake of 400mg is not believed to be associated with adverse effects in a number of key areas ranging from cardiovascular health to cancer risk.

However, particular recommendations are highly variable and adolescents, pregnant women, and those with preexisting mental illness are advised to talk to their doctor about appropriate levels of consumption.

The dreaded withdrawal

Anecdotes abound when it comes to chatting about caffeine withdrawal. But to what extent is the experience exaggerated? And how does caffeine withdrawal compare to the effects of withdrawal from other more serious psychoactive substances?

Cold turkey cessation of coffee drinking (and all caffeine consumption) is believed to cause “mild distress” and a noticeable impairment of functioning.

Symptoms can include reduced cognitive performance, fluctuations in blood pressure, and decreased motor activity.

Although relatively mild, these effects are obviously unwelcome and unpleasant. Nevertheless, it’s worth remembering that the symptoms of caffeine withdrawal in most people pale in comparison to the suffering caused by withdrawal from other recreational drugs. Indeed, a carefully managed regimen of careful and slow reduction in coffee consumption can help offset the most significant symptoms of an immediate and total withdrawal.

Our Verdict

Caffeine withdrawal, and by extension coffee withdrawal, does exist, but in most individuals, the impairment is mild and fleeting.

The evidence of harm from caffeine is conflicting and low to moderate consumption is very safe for most people.

Cravings are normal and not necessarily indicative of harm.

Individuals suffering from a mental health condition and other groups including pregnant women should consult their doctor to establish an appropriate level of usage.

Keep on enjoying your coffee, and remember the old adage “everything in moderation”!

Eat Something

Drinking caffeine on an empty stomach can increase the likelihood of the jitters. When drinking coffee on an empty stomach, this can cause two different things to happen. The first is to increase what’s called hydrochloric acid or stomach acid. This helps digest your food. Caffeine can increase the amount of stomach acid you produce which can lead to abdominal pains. The second thing drinking caffeine on an empty stomach can cause is anxiety.

Going through your day on an empty stomach can reduce your brain’s ability to produce the mood-regulating hormone serotonin. Caffeine only heightens this inability to produce serotonin leading to increased stress and anxiety. This could make you feel jittery and weak. Because of this, the easiest way to avoid the jitters is to eat a meal before consuming caffeine. Even something simple like a granola bar can go a long way.

Natural Additives

Certain natural additives, such as organic milk or raw sugar, can help decrease your caffeine jitters. As stated above, coffee can increase the amount of stomach acid and decrease your brain’s ability to produce certain neurotransmitters. Certain additives can have the opposite effect negating some the-the bad qualities in caffeine. For instance, organic milk can better help cognitive functions actively decreasing stress through alpha-lactalbumin and assist the brain in processing serotonin. Mixing milk in your caffeinated drink could help offset some jitters.

Stay Hydrated

Caffeine can also make your body dehydrated. This is only heightened by an empty stomach. This is why eating something is one of the most important ways to avoid the jitters. Caffeine, being a diuretic, can cause the body to produce more urine making you more dehydrated. A dehydrated body can lead to increased levels of anxiety. Because of this, we recommend drinking water before drinking caffeine. Even if you have already consumed a caffeinated beverage, switching to water can still be effective.

Reduce the Amount You Drink

This, although seems the most obvious, can have the largest effect. Much like discussed above, caffeine can produce many changes in your body. The simplest way to avoid the jitters is to reduce your coffee intake. Instead of 3 cups in the morning, try 1 cup. Reducing your intake can reduce the negative effects of drinking excessive amounts of caffeine. Another way to avoid the jitters is to understand your limitations. People have different digestive tracts and react differently to chemicals and hormones. Understanding your limit can better help reduce the effects of jitters by stopping yourself at a known caffeine limit.

Bottom Line

If you do have the jitters, it is recommended to take a second and breath. Lie down, or sit in a comfortable position and do some relaxing exercises. If you have the time, you can work the energy out by exercising. Remember, even though caffeine has negative effects, it doesn’t always give you the jitter and can be healthy in some situations.

Doctors recommend a cup between 10 am and noon after a healthy breakfast. Because caffeine can come in different forms, their health benefits may vary between products. Coffee has many nutrients including vitamin B, potassium, and niacin. Tea has many antioxidants and can help boost your immune system. Jitters usually come when there is over-consumption, an empty stomach, or your body process caffeine at higher rates.

This useful video helps to explain the way in which caffeine affects our brains: