Quitting Coffee or Cutting Back? Tips to Make It Easier

If you love coffee, you’re not alone. Nearly 3 in 4 adults in the U.S. drink coffee every day. And close to 90% consider themselves somewhat or fully “obsessed.” 

The average coffee drinker in the U.S. drinks about 3 cups of coffee daily. That amount of coffee can be good for your health. But coffee drinking habits and tolerance varies. Some people consume way more than this amount. Others only drink 1 or 2 cups daily but find they can't get through a day without it. And still other people find that even a small amount of coffee makes them jittery or affects their sleep. 

If you’re hooked on coffee and want to cut back or cut it out entirely, read on. We’ll discuss the health pros and cons of drinking coffee, and share tips for how to quit coffee (or at least reduce your intake).

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• How much caffeine is in your coffee? Caffeine is considered safe in moderation, but it affects each person differently. Learn which factors impact the amount of caffeine in your coffee.

What are the pros of drinking coffee?

When asked why they drink coffee, most people mention the taste or the energy boost. Not many people mention the health benefits. But coffee is actually healthy in moderation. It can provide hydration. And it’s high in antioxidants. Antioxidants are nutrients that help prevent cell damage, which can lead to short- and long-term health conditions. 

Research suggests that coffee can benefit your health by:

• Providing energy: Coffee increases energy and alertness, and may even improve memory. So, many people use it to help with overall productivity. 

• Protecting brain health: Having 2 to 3 cups of coffee per day is linked to a 32% lower risk of stroke. And drinking coffee may reduce the risk of cognitive decline and Alzheimer's disease.

• Supporting heart health: Drinking a moderate amount of coffee daily (around 3 cups) is linked to a reduced risk of developing high blood pressure, heart failure, and irregular heartbeat. 

• Reducing cancer risk: Coffee’s antioxidants may play a role in blocking cancer-causing agents and reducing cancer cell growth. Research suggests that coffee may reduce the risk of developing several types of cancer.

Downsides of drinking coffee

Coffee can have downsides, particularly when consumed in excess. This is usually because of its caffeine. Some people experience unpleasant side effects from drinking too much caffeinated coffee, such as:

• Increased heart rate 

• Increased blood pressure 

• Heart palpitations

• Insomnia 

• Anxiety and/or jitters

• Gastrointestinal problems

• Headaches

• Heartburn

4 tips for how to quit coffee

Quitting coffee isn’t easy. That’s because caffeine can be habit-forming. Caffeine can cause changes to the chemicals in your brain in the same way other addictive substances can (though usually to a lesser degree). As with other substances, caffeine activates reward centers in the brain. This causes a release of dopamine, a chemical that makes you feel good.

So, if your goal is to quit coffee or simply cut back, be gentle with yourself. Here are four steps to get you started.

1. Determine your current caffeine intake 

Start by figuring out how much coffee you’re consuming each day. The FDA recommends a limit of 400 mg caffeine per day. That’s equivalent to about 4 cups of coffee, assuming each cup is around 8 oz. Remember to factor in caffeine from non-coffee drinks, such as tea or energy drinks. Chocolate and coffee-containing foods (like coffee ice cream) may contain caffeine, too. 

2. Set a clear goal 

Are you trying to reduce your coffee intake to zero? Or is your goal to limit your daily intake to 2 cups in the morning? Whatever your goal is, be clear about it. Decide how much coffee you would like to have per day and when in the day you’d like to drink it. Establishing a clear goal will make it that much easier to reach. 

3. Reduce coffee intake gradually 

Quitting caffeine suddenly can lead to caffeine withdrawal. These are symptoms you might feel as your body gets used to the decrease in caffeine (more on this below). When you reduce your caffeine intake abruptly, it can make withdrawal symptoms worse. So, take a slow approach. It’s a good idea to reduce coffee intake over several weeks.

4. Find a coffee replacement you like 

For many people, drinking coffee is a comforting daily ritual. So, it helps to replace it with coffee-like drinks that are similarly satisfying (more on this below). 

Swapping out regular coffee for decaffeinated (decaf) coffee is one way to make cutting back on coffee easier. Try drinking a half-caffeinated (“half-caf”) mix of regular and decaf coffee. Each week, reduce the amount of regular coffee beans in the mixture.

How to manage caffeine withdrawal

If you’re used to consuming caffeine daily, you may experience caffeine withdrawal symptoms as you cut back. As your body adjusts to having less caffeine, you may experience:

• Headache

• Fatigue

• Decreased energy

• Difficulty concentrating

• Irritability

• Feeling “foggy”

• Aches and pains

First, know that it’s normal to feel these symptoms. Although withdrawal symptoms can be uncomfortable, they aren’t dangerous.

Symptoms of caffeine withdrawal usually start 12 to 24 hours after your last cup of coffee, and may last anywhere from 2 to 9 days. It can help to remind yourself that the symptoms will pass soon.

You can help decrease the intensity of coffee withdrawal symptoms by:

• Drinking lots of water

• Increasing your energy through exercise

• Getting enough sleep

How can you tell if you’re drinking too much coffee?

You may be drinking too much coffee if you: 

• Exceed the FDA’s recommended limit of 400 mg of caffeine (about 4 cups of coffee) per day

• Experience unpleasant side effects after drinking coffee 

• Constantly crave coffee and notice that it preoccupies your thoughts

Amount of caffeine in common drinks

It helps to know the amount of caffeine in different beverages. Remember, this chart is for small servings (usually 8 fl oz). If you drink an extra-large coffee instead of a small coffee, the caffeine level will be higher. 

*Brew methods — such as cold brew, French press, and pour-over — tend to have more caffeine than traditional drip coffee.

What are the best replacements for coffee?

Decaf coffee is an excellent swap for regular coffee. It provides the same rich taste and smell. And, like regular coffee, it contains antioxidants. But it has just 2 mg of caffeine per cup (compared to the 95 mg of caffeine that’s in regular coffee). 

If you want to skip coffee and caffeine entirely, some other options to fill your mug include:

• Herbal tea, such as mint, rooibos, or chamomile

• Warm milk

• Chicory coffee, which is made from roasted chicory root (Be sure to read the label. Chicory coffee can be used on its own, but sometimes it’s mixed with caffeinated coffee.) 

• Postum, a powdered drink made from wheat and molasses

• Pero or Cafix, instant beverages made from malted barley, chicory, and rye

• Coffig, a drink made from roasted black figs

• Sparkling water

Why trust our experts?

Written by:

Cara Rosenbloom, RD

Cara Rosenbloom, RD, has been a registered dietitian for 22 years. She began her career working as a dietitian at Toronto's Hospital for Sick Children (SickKids).

Edited by:

Meredith Hoffa

Meredith Hoffa is a senior health editor at GoodRx, where she leads journalists and clinicians covering various well-being topics, particularly in diet and nutrition.

Reviewed by:

Katie E. Golden, MD

Katie E. Golden, MD, is a board-certified emergency medicine physician and a medical editor at GoodRx.

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