Could You Have a Caffeine Addiction (and What Can You Do About It)?

If you’re like many people, your morning doesn’t feel complete until you’ve had a nice, warm cup of coffee. About 80% of American adults consume caffeine each day. 

The FDA recommends that adults limit their coffee intake to 4 or 5 cups per day. But many people are unaware of how much caffeine they actually consume. And you may even suspect your reliance on caffeine is starting to feel like an addiction.

Is caffeine addictive?

Yes, caffeine can be addictive. In fact, multiple studies have shown that caffeine addiction does exist and can lead to poor health outcomes.

Caffeine can cause similar changes to chemicals in your brain as other addictive substances. Like other substances, caffeine can activate reward centers in the brain and cause a release of dopamine, which is the ultimate feel-good chemical. Dopamine creates a powerful, pleasant sensation that motivates you to repeat whatever actions lead to the increased release of dopamine. 

However, caffeine’s impact on dopamine is less reinforcing than the impact of drugs like cocaine. This explains why caffeine can lead to addiction for some people, but it is not as addictive as certain types of drugs. You might experience headaches and fatigue if you try to stop having caffeine, but your chances of successfully kicking the habit are high. 

What are the symptoms of caffeine addiction?

While scientists agree that caffeine can be addictive, caffeine addiction is not currently recognized as a mental health disorder. In "Diagnostic and Statistical Manual of Mental Disorders, Fifth Edition. DSM-5-TR," caffeine use disorder is included as a condition that requires further study. 

The text proposes the following list of symptoms of caffeine addiction:

• Making unsuccessful efforts to decrease caffeine use in the past

• Continuing to consume caffeine even though it causes negative effects

• Experiencing withdrawal symptoms when stopping or decreasing the amount of caffeine consumed

If you experience the three symptoms listed above, it’s possible that you may have a caffeine addiction. In addition, you may experience other substance use disorder symptoms, like:

• Increasing the amount of caffeine you consume over time, or consuming it for longer amounts of time than you intended

• Needing to consume more and more caffeine to get the same benefits

• Spending a significant amount of time and energy getting and consuming caffeine

• Having cravings for caffeine when you’re not consuming it

What are the health risks of consuming too much caffeine?

Consuming moderate amounts of caffeine is associated with some health benefits. But in larger amounts, caffeine can have short- and long-term health consequences.

The negative short-term effects of caffeine can include:

• Gastrointestinal problems

• Increased heart rate

• Increased blood pressure

• Heart palpitations

The negative long-term effects of caffeine can include:

• Increased risk of osteoporosis

• Pregnancy complications

There are caveats in both of the above cases, however. The increased risk of osteoporosis with caffeine may be minimized by having normal calcium intake. And it’s unclear exactly how much caffeine affects pregnancy.

Keep in mind that energy drinks are linked to a higher risk of negative health effects than other forms of caffeinated beverages, like coffee and tea. These drinks are typically consumed in large amounts on rare occasions, which means a person’s tolerance to the effects of the caffeine in these beverages can be low. These drinks may also contain large amounts of sugar and other additives that are associated with certain health risks.

Does excess caffeine negatively affect your mental health?

At low and moderate doses, caffeine has been shown to have positive effects on mental health. These potential effects include increased alertness and improved mood. However, at higher doses, caffeine can have negative effects on your mental health. 

The potential negative effects of caffeine include:

• Increased anxiety, especially for people who have a preexisting anxiety disorder

• Insomnia

• In rare cases, manic or psychotic symptoms in people with a preexisting mood or psychotic disorder

One of the most common ways that caffeine can affect your mental health is by interfering with your sleep. Poor sleep can lead to worsening mental health overall. And, for this reason, it’s generally best to drink coffee early in the day, rather than in the afternoon or evening.

What are the symptoms of caffeine toxicity?

Caffeine toxicity can occur when you consume large quantities of caffeine. The symptoms of caffeine toxicity can include: 

• Dizziness 

• Anxiety

• Tremors

• Fast heartbeat

• Sweating

• Irritable mood

• Frequent urination or inability to hold urine

• Upset stomach

In rare instances, severe medical complications and even death can occur as a result of caffeine toxicity. If you or someone you know is experiencing symptoms of caffeine toxicity, seek medical attention right away.

Do you get withdrawals from quitting caffeine?

If you ingest caffeine regularly and have developed a tolerance, you can experience withdrawal symptoms when you stop. The symptoms of caffeine withdrawal can include:

• Headache

• Fatigue

• Depressed mood

• Irritability

• Fogginess

• Poor concentration

• Drowsiness

• Nausea or vomiting

• Constipation

• Joint and abdominal pain

• Stiffness

• Hand tremors

• Increased heart rate

• Changes in blood pressure

• Increased urination

The severity of caffeine withdrawal symptoms depend on how much caffeine a person has been consuming on a daily basis.

How long does caffeine withdrawal last?

Symptoms of caffeine withdrawal usually begin within 12 to 24 hours of stopping caffeine intake and peak within 2 days. Though, the symptoms can last 2 to 9 days in total. 

Withdrawal from caffeine can be very uncomfortable, but it is not dangerous. So if you’re trying to kick the habit, you can rest assured that after a week of not consuming caffeine you should feel better. Be sure to talk to your healthcare provider about the best ways to approach quitting caffeine and how to manage withdrawal.

How can you quit caffeine?

Medical professionals recommend gradually reducing the amount of caffeine you consume, rather than stopping abruptly. Taking a gradual approach reduces the likelihood of withdrawal symptoms, like headaches.

A good first step is to start tracking how much caffeine you consume in a day. From there, you can switch to less-caffeinated options and lower your intake of these items over time.

As you gradually quit caffeine, it can also be helpful to:

• Drink more water

• Get additional sleep to help combat fatigue

• Exercise to increase your energy

Why trust our experts?

Written by:

Emily Guarnotta, PsyD

Emily Guarnotta, PsyD, is a licensed clinical psychologist and certified perinatal mental health professional with over 10 years of clinical experience.

Edited by:

Renée Fabian, MA

Renée Fabian is the senior pet health editor at GoodRx. She’s worked for nearly 10 years as a journalist and editor across a wide range of health and well-being topics.

Reviewed by:

Karla Robinson, MD

Karla Robinson, MD, is a medical editor for GoodRx. She is a licensed, board-certified family physician with almost 20 years of experience in health through varied clinical, administrative, and educational roles.

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