Caffeine withdrawal: symptoms and how long it lasts
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Caffeine withdrawal is a set of symptoms that can start when someone who has caffeine every day suddenly stops or cuts down a lot. The most common symptom is a headache. Symptoms usually start 12–24 hours after the last caffeine, are strongest after about 20–51 hours and can last 2–9 days. These figures come from a review of 57 experimental and 9 survey studies (Juliano and Griffiths, 2004).
In short
• Most common symptom: headache. In experimental studies, about half of people had one.
• Other symptoms: tiredness, low energy, feeling less alert, drowsiness, low mood, difficulty concentrating, irritability.
• Timeline: starts after 12–24 hours, strongest at 20–51 hours, over after 2–9 days.
• It can happen after stopping even moderate daily amounts.
Contents
- What is caffeine withdrawal?
- Symptoms
- How long does it last?
- Who gets it?
- Cutting down on caffeine
- FAQ
What is caffeine withdrawal?
If you have caffeine every day, your body gets used to it. When you suddenly stop, or have much less than usual, you can get withdrawal symptoms for a few days. Caffeine withdrawal is listed as a condition in the main psychiatric diagnostic manual (DSM-5).
Symptoms
A review of the research found these symptoms reliably occur (Juliano and Griffiths, Psychopharmacology, 2004):
- headache
- tiredness and low energy
- feeling less alert, drowsiness
- low mood
- difficulty concentrating
- irritability
- feeling foggy
Some people also report flu-like symptoms such as nausea or muscle aches. In the experimental studies, about 50% of people had a headache.
How long does it last?
| Stage | Typical timing |
|---|---|
| Symptoms start | 12–24 hours after the last caffeine |
| Strongest | 20–51 hours |
| Over | after 2–9 days |
Work out your own total: caffeine calculator.
Source: Juliano and Griffiths, 2004.
Caffeine itself leaves the body faster: EFSA gives an average half-life of about four hours in healthy adults. More: How long does caffeine last?
Who gets it?
Anyone who has caffeine regularly can get withdrawal symptoms when they stop suddenly. The review found symptoms after stopping even moderate daily amounts, such as a cup or two of coffee.
| Source | Serving | Caffeine |
|---|---|---|
| Filter coffee | 200 ml | about 90 mg |
| Espresso | 60 ml | about 80 mg |
| Energy drink | 250 ml | about 80 mg |
| Black tea | 250 ml | about 55 mg |
| Cola | 355 ml | about 37 mg |
Source: EUFIC. More: How much caffeine a day?
Cutting down on caffeine
- Count what you have now: coffee, tea, cola, energy drinks and supplements. Caffeine pouches count too: Optimal Native Morning Energy has 200 mg and Daily Flow 75 mg per pouch.
- Cut down in steps rather than stopping all at once, for example one drink fewer every few days.
- Swap some drinks for decaf (about 4 mg per 200 ml) or caffeine-free drinks. More: Coffee alternatives
If you have a severe headache or symptoms that do not go away, speak to a pharmacist or doctor.
FAQ
How long does a caffeine withdrawal headache last?
Withdrawal symptoms usually last 2–9 days and are strongest around 20–51 hours after the last caffeine.
Can you get withdrawal from one coffee a day?
The research found symptoms after stopping even moderate daily amounts.
Does decaf help?
Decaf has about 4 mg per cup, so it keeps the drink but removes almost all the caffeine. Swapping gradually lets you cut down in steps.