You probably know too much caffeine can bring on the jitters if you drink it regularly. Too much caffeine may worsen anxiety symptoms. You might develop insomnia, nervousness, and restlessness.1 This powerful stimulant naturally found in coffee beans jump-starts anxiety by speeding up bodily functions.
Can Caffeine Cause Anxiety?
More than 400 milligrams of caffeine per day (around 4-5 cups of coffee) may increase the likelihood of anxiety and panic attacks in people sensitive to it.2 Caffeine can be so potent that "caffeine-induced anxiety disorder." is a sub-class in the Diagnostic and Statistical Manual of Mental Disorders (DSM-5).3
"The natural effects of caffeine stimulate a host of sensations, such as your heart beating faster, your body heating up, your breathing rate increasing—all things that mimic anxiety," Susan Bowling, PsyD, a psychologist at the Women's Health Center at the Wooster Branch of Cleveland Clinic, told Health. "Psychologically, it's difficult for your mind to recognize that this is not anxiety because it feels the same."
Caffeine is the most commonly consumed psychoactive substance in the world, but it does not affect everyone the same way. "In part, it is the way your body is wired," said Bowling. "Some people can handle a little caffeine, and others are very sensitive to it. It's based primarily on your genetics."
People who are sensitive to the effects of caffeine may metabolize it more slowly than others. It can linger in the body for longer.4
Symptoms
Common signs of caffeine-triggered anxiety include:1
- Headaches
- Insomnia
- Nervousness
- Restlessness
- Sweating
Diagnosis
"Keep a journal of the impact of caffeine for a week," said Bowling. Aside from counting every cappuccino and latte you sip, track other sneaky sources of caffeine you might consume, such as decaf coffee, cola, chocolate, drugs or supplements, energy drinks, and infused mints or snacks.
Eliminate all caffeine the following week while keeping the rest of your diet and activities the same. "For people who have anxiety, they often notice an improvement in their anxiety levels," said Bowling.
How To Cut Back on Caffeine
Regular caffeine consumption can set you up in a vicious cycle if you are prone to post-coffee anxious feelings. You may drink coffee to wake up after a restless night's sleep, which worsens anxiety.
You may want to gradually reduce or limit caffeine consumption to avoid caffeine withdrawal symptoms like:5
- Headache
- Irritability
- Lack of alertness or energy
- Trouble concentrating
Should you still cut back on caffeine for your mental health if you do not have anxiety? "It's a question of dosage," Lauren Slayton, RDN, nutritionist and founder of the private practice Foodtrainers in New York, told Health. Too much caffeine can lead to symptoms like nervousness and headaches.1
A Quick Review
There's no one-size-fits-all approach to caffeine consumption. Drinking more than 400 milligrams of caffeine per day can worsen anxiety. You may develop symptoms like insomnia, nervousness, and restlessness.
It's important to sip coffee and other caffeinated beverages in moderation. Caffeine can have benefits, including a lower risk of heart disease and type 2 diabetes.6
Sources:
- MedlinePlus. Caffeine.
- Food and Drug Administration. Spilling the beans: How much caffeine is too much?
- Addicott MA. Caffeine use disorder: A review of the evidence and future implications. Curr Addict Rep. 2014;1(3):186-192. doi:10.1007/s40429-014-0024-9
- Southward K, Rutherfurd-Markwick K, Badenhorst C, Ali A. The role of genetics in moderating the inter-individual differences in the ergogenicity of caffeine. Nutrients. 2018;10(10):1352. doi:10.3390/nu10101352
- Sajadi-Ernazarova KR, Hamilton RJ. Caffeine withdrawal. In: StatPearls. StatPearls Publishing; 2023.
- Abalo R. Coffee and caffeine consumption for human health. Nutrients. 2021;13(9):2918. doi:10.3390/nu13092918
Important Notice: This article was also published at www.health.com by Anthea Levi, RD where all credits are due. Medically reviewed by Allison Herries, RDN
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