According to one study, the latest version of the Diagnostic and Statistical Manual (DSM-5) now recognizes caffeine withdrawal as a medical diagnosis1. In fact, the disorder can produce some pretty negative symptoms, due to the fact that caffeine has stimulatory properties and addictive potential2. Board-certified physician Eva Selhub, M.D., says, “Anyone who drinks caffeine regularly and then stops suddenly can be prone to having withdrawal symptoms.” If you do want to cut back on caffeine, it’s important to do so gradually (more on that below). Researchers from Johns Hopkins University and the University of Vermont explain that the change in cerebral blood flow is responsible for your withdrawal headaches. When you reduce your caffeine intake—especially when your body has become accustomed to it—you’re likely to experience fatigue or drowsiness. Instead of relying on coffee to concentrate, Selhub recommends getting quality sleep to aid your cognitive function. You may also consider sipping on an adaptogenic tea, which might help improve concentration. If your bowel movements were scheduled around your caffeine intake, stopping may disrupt your routine and lead to constipation. To avoid this, you can start the day with a cup of hot water with lemon. This is a traditional Chinese medicine approach to constipation, and some research indicates warm water may help with bowel movement9. There are a couple of ways you can do this effectively. Selhub recommends taking away half a cup of caffeine every week for about six weeks. “You can replace regular coffee with decaf, but I recommend drinking more water,” she says. If you’re comforted by sipping something warm, Vora recommends this method: “Turn a few cups a day into half-caf, then transition those to black tea…to green tea…to just a few sips.” Eventually, your caffeine intake will be so low, you should be able to quit altogether. From there, consider switching to herbal tea if you still want something warm to sip on. One study shows exercise may help manage symptoms of caffeine withdrawal, as well. Selhub explains that exercise can increase dopamine and serotonin levels, which may have dropped with your caffeine decrease. Getting quality sleep and spending time in nature can have similar positive effects. Selhub also recommends eating a balanced diet, full of antioxidants. “A little bit of dark chocolate might also help,” she says. Now that’s a recommendation we can get behind. For example, green tea is high in antioxidants and has been proved to reduce inflammation, while coffee has been shown to have protective benefits against obesity, diabetes, and dementia, exercise science and nutrition expert Shawn Talbott, M.S., Ph.D., tells mbg.
For others, though, caffeine can lead to increased anxiety, disrupted sleep, or other negative side effects. If that’s the case and you’re looking to quit, be mindful of caffeine withdrawal by slowly cutting back. These caffeine alternatives may help fill the void.
