2682: When Does Caffeine Withdrawal Stop by Ana Gotter with Healthline on Should I Drink Coffee

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[00:00:40] This is Optimal Finance Daily, Episode 2682. When does caffeine withdrawal stop?

[00:00:46] By Anna Godder with Healthline.com. And I'm your host and personal finance enthusiast,

[00:00:52] Diania Merriam. Welcome back to our Sunday bonus episode. This is where I share an extra

[00:00:57] article with you from one of the other podcasts in our network. Today's episode is coming from

[00:01:02] Optimal Health Daily, which covers nutrition, fitness, dieting and a lot more. You can find

[00:01:08] that show wherever you're listening to this. And the host, Dr. Neal, actually answers a

[00:01:13] listener's question every Friday. If you send one in and you're in the US,

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[00:01:44] just email your question to health at OLDPodcast.com. And with that, here's Dr. Neal with the

[00:01:51] post and his commentary as we optimize your life.

[00:01:58] When Does Caffeine Withdrawal Stop? By Anna Goder with Healthline.com

[00:02:04] The duration of caffeine withdrawal symptoms vary from person to person,

[00:02:08] but caffeine withdrawal usually lasts at least two up to nine days. Someone who abruptly

[00:02:14] stops caffeine intake after regular use will usually feel withdrawal effects between 12 and

[00:02:19] 24 hours after stopping. The peak of withdrawal effects occurs between 24 and 51 hours in.

[00:02:27] If you regularly consume caffeine, caffeine withdrawal will likely affect you at some point.

[00:02:32] The more caffeine you drink, generally the worst the withdrawal experience is.

[00:02:37] Surprisingly, habitual consumption of even just one small cup of coffee per day

[00:02:42] can produce withdrawal symptoms. How Caffeine Withdrawal Symptoms Happen?

[00:02:47] Caffeine is a psychoactive stimulant that decreases drowsiness by blocking adenosine receptors.

[00:02:54] Adenosine is a neurotransmitter connected to the body's sleep wake processes. By blocking

[00:03:00] these receptors, caffeine can allow a person to experience a temporary improved feeling of

[00:03:05] wakefulness. Caffeine also boosts other hormones in neurotransmitters like

[00:03:10] adrenaline and dopamine, as well as constricts blood flow to the brain. The withdrawal symptoms

[00:03:16] happen as the brain works to adjust to functioning without caffeine. Fortunately, caffeine withdrawal

[00:03:21] does not last very long and the symptoms are considered to be relatively mild. Are some

[00:03:27] people more prone to caffeine withdrawal? One 2014 study identified genes that affect

[00:03:32] a person's response to caffeine metabolism. Researchers can use these genetic markers

[00:03:37] to predict the likelihood that someone is a heavy coffee user. This suggests that your

[00:03:42] coffee cravings may just be genetic. Caffeine Withdrawal Symptoms

[00:03:47] The more caffeine consumed daily, the more intense the withdrawal symptoms tend to be.

[00:03:52] Symptom duration varies, but might end between two and nine days. Common caffeine withdrawal

[00:03:58] symptoms can include anxiety, cognitive effects meaning your ability to think clearly may be

[00:04:05] affected, fatigue, headaches and mood changes. Headaches

[00:04:11] Headaches are often associated with caffeine withdrawal. Headaches happen because caffeine

[00:04:16] constricts your brain's blood vessels. This constriction slows cerebral blood flow.

[00:04:21] When you cease your caffeine consumption, the once constricted blood vessels expand.

[00:04:27] After you stop using caffeine, blood flow to the brain increases.

[00:04:32] Headaches are from the brain adjusting to the increase in blood flow.

[00:04:36] Once the brain has adapted, the withdrawal headaches will stop. Duration and severity of

[00:04:41] the withdrawal headaches will vary. Tiredness

[00:04:45] Fatigue is another dreaded symptom of caffeine withdrawal. Caffeine improves energy and reduces

[00:04:50] drowsiness by blocking adenosine receptors. Adenosine is a neurotransmitter that can

[00:04:56] cause fatigue in some circumstances. Once caffeine is eliminated, many people feel tired and fatigued.

[00:05:03] While fatigue can be frustrating, allowing your brain's neurotransmitters to stabilize

[00:05:08] should lead to more sustainable energy. Caffeine is quickly absorbed into the bloodstream

[00:05:13] and excreted through urine. Tolerance increases with use. This can lead to frequent use and

[00:05:20] dependency and therefore a worsening of withdrawal symptoms.

[00:05:24] Mood Changes Negative cognitive and emotional effects

[00:05:28] can also be a consequence of caffeine withdrawal. Caffeine stimulates the release of hormones like

[00:05:34] adrenaline, cortisol, and epinephrine. Caffeine also increases the levels of neurotransmitters

[00:05:39] like dopamine and norepinephrine. If you have developed a mental and physiological dependence

[00:05:44] to caffeine, you can experience feelings of anxiety, difficulty concentrating, and a depressed

[00:05:50] mood. This should only occur while your body is adjusting to the lack of its usual source of

[00:05:55] stimuli. How To Treat Withdrawal Symptoms If you decide you want to decrease or quit caffeine,

[00:06:03] try these things to work through your withdrawal symptoms. Tape or consumption instead of going

[00:06:08] cold turkey. If you are used to drinking coffee, try half decaf, half regular, and gradually wean

[00:06:14] yourself off. Avoid sources of caffeine. Make sure you are not accidentally reintroducing caffeine.

[00:06:21] Check labels on packaged sodas, tonics and teas, and even packaged foods.

[00:06:27] Hydrate Dehydration can make withdrawal symptoms worse.

[00:06:31] Take a pain reliever. Take an over-the-counter pain reliever like ibuprofen, acetaminophen,

[00:06:36] or aspirin to help with any withdrawal headaches. Get plenty of sleep. You will

[00:06:42] probably feel tired when you stop consuming caffeine, so help combat this by getting at least

[00:06:47] seven to nine hours a night. And boost energy in other ways. Examples of this would be

[00:06:54] going outside for a walk. Is Caffeine Good For You? The Bad Those who over-consume caffeine

[00:07:01] at toxic levels can display features of caffeine intoxication, also referred to as

[00:07:06] caffeineism. Symptoms of this form of intoxication can include anxiety, agitation, restlessness,

[00:07:14] insomnia, gastrointestinal disturbances, tremors, tachycardia or a rapid heart rate,

[00:07:21] and psychomotor agitation. The Good Benefits of caffeine may include increased metabolism,

[00:07:29] lowered risk of neurodegenerative diseases, protection against heart disease, liver

[00:07:34] protection, reduced risk of hypertension and improved asthma control. Much of the data collected on

[00:07:41] caffeine is observational in nature. There have been few randomized controlled studies. In 2013,

[00:07:47] the U.S. Food and Drug Administration or FDA acknowledged that for healthy adults,

[00:07:52] up to 400 milligrams of caffeine in a day or up to about four cups of coffee was not associated

[00:07:58] with dangerous effects. A 2017 review of studies reported that up to 300 milligrams of caffeine or

[00:08:05] about three cups per day is safe for pregnant women. Remember, even one cup of coffee daily can cause

[00:08:11] withdrawal symptoms. It's also important to note that a cup is 8 ounces and many mugs and to-go

[00:08:17] cups hold up to 16 ounces or more. Also, keep in mind caffeine tolerance and the body's response

[00:08:24] is slightly different for each person. It's a good idea to discuss caffeine consumption with your doctor.

[00:08:30] The Takeaway Caffeine is thought to be the most frequently used psychoactive substance in the world.

[00:08:36] In the United States, it's the second most consumed beverage after water. Caffeine functions as a

[00:08:42] central nervous system stimulant and even a small amount used daily can cause withdrawal

[00:08:48] symptoms. These symptoms can result in caffeine dependency. The severity and duration of

[00:08:53] caffeine withdrawal symptoms vary from person to person and your genetic makeup can play a part in

[00:08:59] how much coffee you consume. You just listened to the post titled, When Does Caffeine Withdrawal

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[00:10:23] Dr. Neal here for my commentary. Look, I love my coffee. Somehow, my love of coffee started at

[00:10:30] a very young age. Like most families, my parents had a coffee maker in a permanent spot on the

[00:10:35] countertop in our kitchen. I was obsessed with how it worked. I would watch my parents fill the

[00:10:41] dispenser with a paper filter and pour in the grounds. I would then watch them pour water in

[00:10:47] the top through what looked like a grated vent and waiting for the brown liquid to drip into

[00:10:52] the pot below. The sights, sounds and smell, it was instant love. Once in a while, I would

[00:10:59] find a half cup of leftover coffee on our kitchen table. And I would ask my mom if I

[00:11:04] could try it and take a sip. Even though it tasted bitter, I loved it. That love continues to this day.

[00:11:11] Now, I might sound like a coffee crazed fanatic. Even so, I don't drink more than two cups of

[00:11:16] coffee a day. This is because I've realized that any more than that, and I have trouble

[00:11:21] falling asleep at night. So I seem to be sensitive to the effects of caffeine, at least in the

[00:11:26] form of coffee. And when I don't get my two cups, I experience withdrawal symptoms like

[00:11:30] the ones described in the article. So I do enjoy my daily coffee, but in moderation. But if you realize

[00:11:38] that you know what, coffee just isn't your cup of a tea? That doesn't work. Anywho,

[00:11:44] if you don't consume any now, there's no reason to start. All right, that'll do it for me for

[00:11:49] today. I hope you have a wonderful rest of your day and I'll see you back here tomorrow for the

[00:11:53] Friday Q&A episode and where your optimal life awaits.