Are you wondering exactly much caffeine is in your cup of coffee. Trying to cut down a bit, or at least know how much caffeine you are ingesting each day with your morning cup of java or afternoon pick-me-up triple espresso Latte?
A typical cup of coffee contains approximately one hundred and twelve milligrams of caffeine. There is a bit less caffeine in a shot of espresso - a typical espresso shot includes about ninety milligrams of caffeine.
How much caffeine in coffee?This is important to keep in mind when making any espresso drinks.
While these numbers are typical, the amount of caffeine in coffee can vary considerably based upon multiple factors. The primary factors affecting caffeine content of coffee and espresso include the genetics of the coffee bean varietal, the particular roasting given to the coffee beans and how the coffee is brewed.
If the coffee beans being used are Arabica coffee beans then one cup of coffee that is approximately one hundred and twenty milliliters of coffee, if it is drip-brewed, will have about 112 milligrams of caffeine.
A 30 milliliter Espresso shot using Arabica coffee will have an estimated ninety milligrams of caffeine.
How Does Roasting Affect Coffee Caffeine Content?
When coffee is roasted it decreases the overall amount of caffeine in the coffee, but not significantly enough for it to be a serious way to reduce your caffeine intake.
Caffeine did not undergo significant degradation with only 5.4% being lost under severe roasting.
Source
Choose your roast based on your personal preferences, not based on caffeine content.
Roasting does have an effect on chlorogenic acid content - possibly what contributes to many of coffee's purported health effects, but another study also shows that caffeine is relatively unaffected by roast level.
On the other hand the Robusta coffee plant varietal has significantly more caffeine than the Arabica varietal. Robusta coffee beans are used primarily for espresso blends and to make instant coffee.
How Caffeine Metabolizes in the Human Body
Once a person consumes caffeine the body starts to metabolize it and this takes place in the person's liver. The result is three different metabolites. These three metabolites include paraxanthine (84%), theobromine (12%) and theophylline (4%).
In the first 45 minutes after consumption of the caffeine it is likely absorbed by the stomach and small intestine and begins to spread throughout the tissues of the human body.
Caffeine's Classification by the Food and Drug Administration (FDA)
Considered safe for human consumption by the FDA, caffeine is classified as a food substance with multiple uses.
All About Caffeine in Coffee - Investigating the Side Effects of Caffeine and the Symptoms of Withdrawal from Caffeine continued:
Caffeine is a stimulant and is known scientifically as a xanthine alkaloid. When it is isolated from its source it is a crystalline white substance and is very bitter.
How does caffeine affect the human body?
Caffeine affects the human body by creating chemical changes in the human brain with a whole variety of effects including an enhanced alertness and energy level.
The way this is enhanced energy and alertness is achieved by the chemical caffeine is that the caffeine pretends, or mimics, another compound which is called adenosine.
The caffeine then binds on to the adenosine receptors in the brain with the effect of halting the true adenosine from doing its job which normally would be to slow down the body's nerve impulses and bring a very sleepy feeling to the person, a natural drowsiness that is warded off by the effects of caffeine.
Yes, some drugs may have an enhanced effectiveness when affected by caffeine. For example, some headache drugs include caffeine in their contents in order to help the effectiveness. This may be related to the vasodilating effects of caffeine.
Caffeine may be used in combination with ergotamine to treat cluster headaches and migraines. Some people prefer to use caffeine to overcome the sleepy qualities they feel when taking antihistamines.
Caffeine doesn't specifically, but coffee does.
However, some people who have shown to be at high risk for liver disease have been shown to have less severe liver injury associated with increasing caffeine consumption. This may include people with obesity, hemochromatosis and alcoholisms. [source]
Because of this, people who drink coffee but want to quit caffeine may want to look into decaf coffee instead of cutting out coffee entirely, so that they can continue to benefit from its health protecting properties.
Yes, some studies completed on ex vivo hair follicles have shown that caffeine may decrease hair growth suppression in vitro due to testosterone. In this regard caffeine may be a potential therapeutic agent in Androgenic alopecia, and caffeine has been added by some companies to their soap and shampoos.
Caffeine is found in nature in a wide array of plants, and it is found in plant fruits as well as plant leaves. This includes: cocoa beans, tea leaves, coffee beans and kola nuts. Less common sources are yaupon holly, guaryusa, yerba mate and guarana berries.
Caffeine often serves to help the plant by working as a natural pesticide against harmful predators on the plant such as insects.
What Products Contain Caffeine, and How Much?
A tablet of Excedrin contains about sixty-five milligrams of caffeine while a regular strength caffeine tablet has about one hundred milligrams of caffeine. There are two hundred milligrams of caffeine in an extra-strength caffeine tablet.
Another example of a common product with plenty of caffeine in it is chocolate. There are about ten milligrams of caffeine in an average milk chocolate bar. Dark chocolate, by comparison, may have about 30 milligrams of caffeine.
There are some dark chocolate bars that have as much as 160 milligrams of caffeine so it can vary considerably by the type and the quality of the chocolate.
Six ounces of a typical green tea will contain about thirty milligrams of caffeine while the very same amount of black tea will have about fifty milligrams of caffeine.
Amount of Caffeine in Coffee continued: You will get about thirty-four milligrams of caffeine from 12 ounces of Coke while a Mountain Dew will give you a whopping 54 milligrams of caffeine. A Red Bull energy drink has about eighty milligrams of caffeine while a Monster energy drink has about 160 milligrams of caffeine.
Withdrawal from Caffeine and Human Tolerance To Caffeine
People who consistently consume caffeine will gradually adapt to the continuous presence of the chemical in their body by increasing their overall number of adenosine receptors in their central nervous system. This occurs since caffeine functions as an antagonist to the receptors in the central nervous system for the neurotransmitter adenosine.
Tolerance adaptation to caffeine has the effect over time of reducing the chemical's stimulatory effects. These adaptive responses to caffeine also have the effect of making the person more sensitive to adenosine, and thus when the intake of caffeine is reduced then the adenosine's natural physiological effects will create withdrawal symptoms.
Of 49 symptom categories identified, the following 10 fulfilled validity criteria: headache, fatigue, decreased energy/activeness, decreased alertness, drowsiness, decreased contentedness, depressed mood, difficulty concentrating, irritability, and foggy/not clearheaded. In addition, flu-like symptoms, nausea/vomiting, and muscle pain/stiffness were judged likely to represent valid symptom categories.
In experimental studies, the incidence of headache was 50% and the incidence of clinically significant distress or functional impairment was 13%. Typically, onset of symptoms occurred 12-24 h after abstinence, with peak intensity at 20-51 h, and for a duration of 2-9 days. In general, the incidence or severity of symptoms increased with increases in daily dose; abstinence from doses as low as 100 mg/day produced symptoms.
Research is reviewed indicating that expectancies are not a prime determinant of caffeine withdrawal and that avoidance of withdrawal symptoms plays a central role in habitual caffeine consumption.
Source: https://www.ncbi.nlm.nih.gov/pubmed/15448977
Debate Over Adenosine Receptors, Tolerance and Caffeine Withdrawal Symptoms
There is some debate in scientific circles about the increase in adenosine receptors being the main cause of building up tolerance to caffeine's stimulating effects, with some evidence pointing toward a conclusion that there are also other causes at work which help to explain people developing a tolerance to large doses of caffeine.
The Discoverer of Caffeine
The evidence is a bit fuzzy but some say that the stimulating effects of caffeine are mentioned in Chinese legends dating to about 3,000 years ago.
Firmer evidence comes from 600 BCE as a Mayan pot dating to this time contains the first clear evidence of a cocoa bean, so we know caffeine was around by this time for sure.
Who First Isolated Caffeine from Coffee?
In 1819 the German chemist Friedlieb Runge became the first scientist to successfully isolate the chemical caffeine from coffee beans. Less than one year later the French chemist Pelletier and another scientist named Caventou also isolated the chemical caffeine, and Pelletier was the one to coin the word "cafeine" which he derived from the word "cafe" meaning coffee.
Who Opened the First Coffee House?
As early as 1530 there were coffeehouses in Damascus, Syria and Istanbul.
What began the spread of coffee all around the world?
In the 1600s the Dutch became the first people to carry coffee from the ancient port of Mocha. This movement of coffee by the Dutch began the rapid spread of coffee beans around the globe and it is still spreading, most recently growing rapidly in consumption in China and other emerging markets.
The Dutch were also industrious in cultivating coffee in other locations, first in Ceylon (now Sri Lanka) in 1658.
Caffeine withdrawal
Regular caffeine consumption reduces sensitivity to caffeine. When caffeine intake is reduced, the body becomes oversensitive to adenosine. In response to this oversensitiveness, blood pressure drops dramatically, causing an excess of blood in the head (though not necessarily on the brain), leading to a caffeine withdrawal headache.
This headache, well known among coffee drinkers, usually lasts from one to five days, and can be alleviated with analgesics such as aspirin. It is also alleviated with caffeine intake (in fact several analgesics contain caffeine dosages).
Even small amounts of caffeine (such as a green tea, compared to a full coffee) can do wonders to alleviate a withdrawal-induced headache.
The source of caffeine is important to consider as well. Coffee is generally considered to be healthy, due in part to its anti-oxidant properties. However, energy drinks and unregulated supplements may contain any number of other compounds that can have a negative impact, often working synergistically with caffeine.
Caffeine on its own, particularly coffee, is associated with an overall decrease in all-cause-mortality [4]. Simply put, this means that people who drink coffee are less likely to die from all causes.
Caffeine withdrawal symptoms
Often, people who are reducing caffeine intake report being irritable, unable to work, nervous, restless, and feeling sleepy, as well as having a headache. Many of these symptoms mirror having the cold or flu.
- Headache
- Sleepiness
- Irritability
- Fatigue, lethargy
- Constipation
- Depression
- Muscle stiffness, cramping
- Brain fog, Inability to focus
- Cold-like symptoms
- Anxiety
In extreme cases, nausea and vomiting has also been reported. These are very real experiences [1], and despite recurring jokes, can cause problems with normal functioning. If you experience severe symptoms, seek medical advice.
Is Caffeine Withdrawal Real?
In short: Yes. Negative effects from quitting caffeine have been scientifically documented in clinical studies.
Of 49 symptom categories identified, the following 10 fulfilled validity criteria: headache, fatigue, decreased energy/activeness, decreased alertness, drowsiness, decreased contentedness, depressed mood, difficulty concentrating, irritability, and foggy/not clearheaded. In addition, flu-like symptoms, nausea/vomiting, and muscle pain/stiffness were judged likely to represent valid symptom categories. [1]
Additionally, caffeine withdrawal is recognized by psychiatrists as a real disorder.
Caffeine withdrawal is a recognized disorder and is listed in the DSM-5. (Diagnostic and Statistical Manual of Mental Disorders)
How Long Does Caffeine Withdrawal Last?
The answer to this will depend on your level of consumption and the level you reduce your caffeine consumption to.
In experimental studies, the incidence of headache was 50% and the incidence of clinically significant distress or functional impairment was 13%. Typically, onset of symptoms occurred 12-24 h after abstinence, with peak intensity at 20-51 h, and for a duration of 2-9 days. [1]
That means you'll probably notice the start within 12-24 hours with the worst being the second day you after you quit. From there, it gradually gets better over the course of a week to a week and a half.
Your brain is miraculously resilient and adapts to life without caffeine in just 2 short weeks. The psychological habit of drinking caffeine can take 3 to 4 weeks to break, but can also be replaced with decaf coffee or another low-caffeine drink (eg. tea).
Reports of people having withdrawal symptoms months or years after quitting coffee or caffeine are more typically confused with general health maladies or other more drugs.
Unrelated Symptoms
Caffeine cessation is often associated with major lifestyle changes, and as such, it can be difficult to associated symptoms directly with caffeine withdrawal. As a best practice, you should isolate factors by making changes slowly, over time, unless under the advice and guidance of a medical professional.
Compounding factors such as other medications, and major health events that lead to discontinuing caffeine, can have a misleading association with caffeine withdrawals.
If symptoms such as kidney pain appears, seek immediate medical attention.
Tingling
There are no known mechanisms through which caffeine withdrawal may cause tingling. On the other hand, caffeine consumption can sometimes cause tingling due to restriction of blood flow to extremities.
Back pain
While back pain is not a symptom of caffeine withdrawal, symptoms may (re)appear when caffeine use is discontinued.
This may be due to caffeine's reported analgesic affect on pain [3] - in english, caffeine might help alleviate (back) pain by amplifying the effect of pain killers. The re-ocurring presence of back pain may be due to synergistic effect being lost, but is unrelated to the temporary effects of withdrawal itself.
Dealing with Caffeine Withdrawal
The severity of caffeine withdrawal symptoms vary with how extreme the restriction, and a gradual reduction can do wonders in avoiding symptoms. Simply starting by replacing one cup of coffee with a decaf coffee or tea will provide a much smaller dose of caffeine, allowing your receptors to re-acclimate to lower levels. Drinking coffee (decaf) or other warm beverage (tea) instead of regular coffee helps psychologically with the well established habit.
Timing large reductions in caffeine consumption is also a useful tool. Picking a time of rest and relaxation such as a weekend or vacation can lessen the burden of symptoms like brain fog and a lack of motivation.
Hydration is also key - while coffee is a diuretic it's also mostly water, and cutting back on coffee may also inadvertently cut back on your fluid intake. Many symptoms of dehydration overlap with caffeine withdrawal including headaches, muscle soreness and leg cramping, irritability and lethargy.
Without caffeine blocking your adenoseine receptors, your body's built up levels of adenosine will lead to a lot of sleepiness. Get lots of rest! Scientists are still puzzled by why humans need sleep, aside from getting tired. According to some research from the NIH (National Institutes of Health) has indicated that sleep enables your brain to drain built-up chemical by products of working so hard (you little genius), which is good for you!
Advil or Tylenol can be an effective method of dealing with the coffee withdrawal headache and muscle pain. Other natural pain relievers such as running / exercise and even an orgasm can provide temporary relief by dilating blood vessels in the brain.
The best solution may not be totally ceasing caffeine consumption though. Coffee does have health benefits, as it contains over 1000 known compounds, with many associated with lowering blood pressure and improving cardiac function, as well as liver protection [2]. Generally, the best coffees are grown at higher elevations will develop more healthy chlorogenic acids that are present in higher concentrations in light roasts than dark roasts. If you're a dark roast lover however, darker roasts cause less stomach acid production. A decaffeinated coffee with just 5-25 mg of caffeine will still retain a lot of its healthy chemicals and will provide health benefits in medium and dark roasts.
With these tips you can reduce the caffeine in your body and avoid the rebound of a caffeine withdrawal.
References
[1] https://www.ncbi.nlm.nih.gov/pubmed/15448977
[2] Coffee Consumption Decreases Risks for Hepatic Fibrosis and Cirrhosis: A Meta-Analysis
http://journals.plos.org/plosone/article?id=10.1371/journal.pone.0142457
[3] https://www.ncbi.nlm.nih.gov/pubmed/22419343
[4] https://www.ncbi.nlm.nih.gov/pubmed/28697850
Caffeine and Health. J. E. James, Academic Press, 1991. Progress in Clinical and Biological Research Volume 158. G. A. Spiller, Ed. Alan R. Liss Inc, 1984.
Xie et al "Sleep initiated fluid flux drives metabolite clearance from the adult brain." Science, October 18, 2013. DOI: 10.1126/science.1241224
Dave MM says
re: Scared of Caffeine Withdrawal and Beyond
Hi. My name is Dave and I'm a caffeine addict. I've posted here several times over the years, and still stop by every once in awhile to read up on all of the stories. I feel kind of stupid posting this, but I really wanted to hear if anyone had any thoughts on what I will type next. Basically, I'm scared of living without caffeine.
I've lived my whole life as long as I can remember being addicted to caffeine, consuming in one form or another several times a day. This started when I was young.. I'm now 28. My problem with caffeine, perhaps like most here, is that my use of it escalates over time (like any true addiction). Finally, I get to the point where the negative side effects are very noticeable. And even when usage is not high, caffeine tends to put me into a productive, yet emotionally numb state of mind. Sound familiar?
I've tried to quit many times over the years... all terribly unsuccessful. The longest I've gone without caffeine is probably 1 month or so, and it's been so long I have no recollection of what that truly felt like. Like most people on here, I live a very busy life. Despite this, I'm going to have somewhat of a less busy life from May-August of this year. During that time I'm planning to finally end my dependence on caffeine, forever.
The whole reason for this post of this: I'm scared of what my life is going to be like when I'm not consuming caffeine. Caffeine has always given me a mental boost, giving me clarity and ideas, and motivation where I previously had none. I'm going off to medical school next year and I'm scared that I won't be able to make it through, or do well, without caffeine. In my experiences with withdrawal in the past, I was not nearly as intelligent, and lacked a lot of motivation. Will the rest of my life be like that? Or even if it gets better over a few months, could I really expect to come close to my previous levels of productivity while being caffeine free? Basically, I'm afraid that a new caffeine-free life will make me calmer and happier, but will at a cost take away the very spark that seems to make me unique. Caffeine has always been my crutch, and I'm genuinely afraid of what life might be like without it.
You might just say "use it in moderation when you think you need it." Well, I've tried that, and it doesn't work for me. I don't know if I have an addictive personality, or whether caffeine's physiological hold is just that powerful, but I can't consume it in moderation. If I'm consuming it, it eventually has to be had everyday, and then the useage just escalates from there.
I truly appreciate anyone who has taken the time to read all of this. If anyone has any thoughts or experiences that apply (positive or negative), I would love to hear them. Good luck to Denise, and everyone else that attempts to live a caffeine-free life. I know how hard this is and truly admire anyone who would try it.
Denise in Wisconsin says
re: Hello Jaki, John and Everyone
Thanks again for your encouraging words. I didn't know what Costa is, but I Googled it and found yet another caffeine kingdom out there. Doesn't it feel like the whole world is ramped up on caffeine, especially when you're trying to give it up? I can honestly state that I'm finally through with it for good. I know that everyone's withdrawals are different, but the worst part for me are the nightmares. The headaches are bad, but I can live through them. Feeling exhausted is no fun either, but for me - the nightmares that I experience when I haven't had caffeine in days are enough to make me dread going to (an already fitful) sleep. But I'm persevering. Another week or two of crazy and scary dreams and then I'll be over the worst of it. I think that the nightmares may be related to my central nervous system/brain trying to get back to a state of natural consciousness - not one artificially stimulated by the caffeine drug. Jaki - I'd like to get to know you better, too - but I don't want to be a board hog. Maybe we could ask Daniel to help us get in touch via email? Anyway, thank you again for encouraging me and for sharing your experiences. Stay strong!
jaki says
re: We Can Beat This !
I'm really happy to have met you, too, Denise. It really helps to share experiences and the forum is such an encouragement and an inspiration 🙂 I'm very happy to keep you posted as to how it's all going. Tbh, I'd post every day (in fact, I might already have!) as it really helps me to express how I'm feeling etc. Daniel, please tell me (genuinely) if I'm posting too much - I've never used a forum before and don't know the etiquette. But I'm finding that since posting, my attitide has changed towards my addiction. Before, my addiction was like a demon that was huge and it controlled me. Now, I'm starting to feel, hang on, I'm a fairly intelligent, sentient being, am I going to let this Destroyer control me! Last night, I felt my inner resolve suddenly flare up - and I felt bigger than my addiction. I don't know how that happened, exactly - it was just a major shift in attitude which, basically, I attribute to you guys on here. This is why I want to post every day - it's changing me! One other thing I realised is that, because of how ill and exhausted I'd been feeling, this addiction had robbed me of my life. I used to interested in and enjoyed all sorts of things: seeing family and friends, reading, literature, music, films, nature, gardening etc. Since the caffeine, I've either felt too ill or unmotivated or too exhausted to enjoy any of that. Caffeine, go away, I want my life back!! I am eating very healthily and I think that's helping too. So - best of luck Denise - we can do it!! And please let me know how you're going? I'd like you ask you about yourself but not sure if that's forum etiquette?? Good luck to everyone! 🙂
John Campbell says
re: Jaki the 11th commandment is
Jaki the 11th commandment is 'avoid temptation!' I think we have apeman desire legacies in us that are very strong - stronger than us. But they are short-term and unstrategic; we can manage ahead of them, outwit them.
I really would advise you to drive a few miles more to a different food store that means you don't see a Costa. Just manage ahead to prevent that known temptation moment occurring.
Very best
John
Denise in Wisconsin says
re: Thank you, Jaki and John
Jaki - it's really nice to meet you here in cyberspace! I'm not sure that Daniel (owner of this forum) realizes what a wonderful source this is for people who are struggling (thank you, Daniel). Jaki, you and John have both inspired me to start all over again (sigh!). I know that you are hours ahead of me in the U.K. Tomorrow is March 16 and I vow - this time I'm giving up the caffeine for good. John - thank you for posting the links. It helps to understand the deeper issues of addiction. It is comforting to know that other people understand why this is so difficult. OK - I'm going to go have one last cup of coffee and then I'm done! Thank you for inspiring me to do this AGAIN! And if you don't mind, please post here to let me know how you are doing as well. <<HUGS>>
jaki says
re: Hi Denise!
Thanks for your kind words:) I do understand the social aspect of drinking coffee and how, if you grew up with it as part of your culture, it would be ingrained in your psyche as 'what you just do', if you know what I mean. We started by just 'going out for coffee' to Starbucks as an excape from our problems (and as an energy resource) and it came to be associated with relaxation, family and 'good times'. If only I'd known! As you say, with a little one on the way, maybe there will be new 'good times' ahead. It's strange how, even when you know it's a short term fix and that payback is horrible, we still do it. Are you trying to get off it atm? Best wishes:)
jaki says
re: spiritualriver
Really glad things are going well for you, John. You must feel great to have gone 26 days? Just to say a proper thank you for introducing me to spiritualriver. It was extremely helpful and I recognised several patterns of behaviour. And also that I had to reach that point of feeling so rough, both physically and emotionally, that I WANTED to come off it. I realised I hadn't wanted to before until I 'touched bottom' and felt so ill and empty. I guess I reached that point of surrender. I'm still negotiating the site but it's very helpful. I think I'm realising that, although I was very positive this morning, there ARE going to be rough times but, for me, it's now about not giving up. I used to feel that if I had just one coffee then I might as well go ahead and have whatever I wanted for the rest of the day - and a load of sugar/fat, too. I've cut out sugar etc and find I'm better that way. It's all or nothing for me and I need to accept that. But if you eat and drink rubbish, you feel like rubbish. When I eat healthily, I feel great! Just keep trying is my new approach. Thanks, again and good luck 🙂
jaki says
re: Thank You
I woke up this morning and felt like I'd got myself back a little!! And so I wanted to say a massive thank you to Daniel for starting this forum as it gave me the inspriration to try - and fail - but TRY AGAIN! I feel like I CAN now take control and say NO to this drug which has robbed me of my self and my soul (or so it feels). And if I fail again, I won't give up like I've done so often in the past. I will KEEP TRYING! Thanks to Denise and John for replying to my original post and making me feel part of the community and big thanks to everyone for sharing their experiences and imparting so much useful information/books/sites. For example, it may seem naive but I thought that coffee gave me energy but I learned that it just uses up your resources faster and then you hit that terrible lethargy and exhaustion.
I am back on my organic, natural food detox diet/lots of water (I've put on 20lbs) and it's already starting to pay off as I woke this morning and felt slightly better, more energetic and ALIVE! I know there's a long way to go - later, the exhaustion and feeling ill will return - but I found that keeping busy helped and once I get past that time when the 'coffee tapes' play around mid-afternoon, I'm free from temptation. Ahh, temptation....so hard. I'm going out food shopping this morning and will have to pass Costa. NO!! Just wanted to post while I'm feeling like this....sorry to be flooding the site but it's really helping me. Hope that's OK? Well, it's cloudy here in the U.K. this morning but Spring is on its way and the better weather should help us all. Good luck to everyone and I hope more people will post with their stories:) P.S. Denise - will reply to you separately later and thanks again 🙂
John Campbell says
re: Day 26 - going well
Brain feels very good.
Continuing to exercise daily.
Found my body reached for other drugs;
- initially alcohol; found myself drinking 1/2 bottle and more of wine every evening. So have cut that out too.
- now is reaching for sugar; cakes, fruit juice. So I'll be taking that right down.
(This pattern is mentioned in
http://www.spiritualriver.com/51-things-you-should-know-about-addiction-recovery/ )
Denise in Wisconsin says
re: Greetings, Jaki!
Hi again, Jaki. I'm glad that your posts made it through (yes, there is a delay so that the moderator can approve the posts - thank God, lol). Like you, I've found this forum to be very helpful - so many people want to give up caffeine, but it's really difficult and can be scary. Congratulations! I hope that knowing that you will soon have a sweet grandchild to love helps motivate you even more! As for me, I don't have an answer as to why I've gone back to coffee in the past. I do love the taste of it and being from a large European family whose gatherings always involved coffee, I started drinking it at a young age. After months without it, I start to feel deprived and think "one cup every once in a while won't hurt" blah, blah, blah. Anyway, I really do wish you luck. Please keep me posted as to your journey! 🙂
jaki says
re: I've just realised that all
I've just realised that all comments are reviewed before being added to the forum and that's why they're not showng up immediately - so sorry for any confusion. I'm motivated again!! Thanks to all 🙂
jaki says
re: To Denise and John - I've
To Denise and John - I've tried to 'reply' to you both but it won't let me post (maybe I'm doing it incorrectly). Just to say thanks so much for the advice. You inspired me to try again, Denise, in the last sentence of your post! And I will definitely look at that site, John. I would like to try to reply properly when I can but, for now, thanks.
To Gaelle - I found your post very interesting and helpful and I recognised aspects of myself in there. Thanks. I will try to post properly when I can. Good luck to you all 🙂
jaki says
re: Thanks so much for your
Thanks so much for your reply, Denise:) It must be really hard to have that yo-yo swing going on all the while. I've had that with my weight, too. I sometimes wonder if it's about having a certain 'mindset'. I sometimes feel I believe I will fail and so I do. Why do you think you fall off the wagon?? This forum did motivate me, though, and 5 days is the longest I've gone. Coming back on here today has motivated me again and the last sentence of your post REALLY spoke to me!! I'm going to be a grandmother in September so have another reason to try again. And other problem that's come up this last week has been that the coffee no longer gives me the kick and I'm finding that I now need it to feel 'normal'. But I figure that if I can just keep busy or exercise and accept that I feel like hell then maybe it would get easier. Have you had any experiences like this? Anyway, sorry to ramble....and btw, I FEEL young so, thanks, I won't give up. Sending hugs, too, and good luck to you:)
John Campbell says
re: Jaki there's a great post
Jaki there's a great post here on addiction recovery - it includes, among many great messages, that recovery is a long, long, journey -
http://www.spiritualriver.com/51-things-you-should-know-about-addiction-recovery/
Very best wishes in your journey
Drew says
re: Quitting "all" stimulants including caffeine
Hi,
I noticed you sad you're quitting all stimulants. Me too. For me 'stimulants' were caffeine and nicotine. Besides caffeine, what other stimulants are/were you using?
Love what you said about being clear headed that's my top priority
Gaelle says
re: Hang in there! Some experiences and advice
I've been caffeine-free for 2,5 month, after more than 20 years of caffeine addiction (I'm 40). Actual withdrawal took between 3 to 4 weeks. I reduced intake for 3 days and then went off caffeine completely, taking a lot of ibuprofen. The entries here helped me a lot, so I want to share some lessons without being redundant. I will omit experiences that appear in many other entries.
Withdrawal episodes are different. I had tried to get off caffeine several times before. Each time was different. E.g., I had less or no depression in the final attempt. If you failed in the past, it's worthwhile to try again.
The same is true for the period after the actual withdrawal. In the past, I always got through the withdrawal but gave up later because I felt that I lacked the energy to get my job done without caffeine. This time it took some time (around 6 weeks), but even after 3-4 weeks I had hours in which I felt better and more productive than with caffeine. Ironically, it may have helped that me productivity and energy with caffeine had gotten so low. It is important to have a realistic idea about how much you can and should actually do in a day. I think in the past, I had unrealistic ideas about how much one can and should work. Caffeine was part of very bad working habits (a mixture of procrastination, lack of rest, lack of relaxation and fun). It may help to read a book like “The now habit†to look at this side of the equation.
Social support and distraction helps. Going through withdrawal alone seems to make psychological symptoms more likely and physical symptoms worse. Having people around helps even if all interaction is at a low level.
Psychological support is important. Surround yourself with people that support your goal of getting off caffeine. Whenever I thought about quitting, I read entries or research results on caffeine on the web or in books. This helped me a lot. I think central to withdrawal is to change deep beliefs in your own brain and body that you cannot function without caffeine. It is easy to go back to these lies, it takes a lot of work not to.
One of the most interesting results for me was this. I used to say that moderation is impossible for me, which is the reason why I always went (almost) cold turkey. Ironically, after been caffeine free for around 1,5 months, the beliefs in my brain and body really changed. Now I know not only intellectually but deep in my system that caffeine does nothing for me but providing a short term fix. But this means that I can allow myself this fix in exceptional circumstances. If I lack sleep and am really tired but have to get something done, I occasionally allow myself half a cup of green tea, which helps (in the past I drank around more-or-less 4 double espressos a day). But I make sure that this does not happen two days in a row, and I take this fix as a sign that I have to get more sleep or rest or relaxation, or have to rethink my workload or work schedule. It has never tempted me to get back to regular consumption at all. Also, the effect of green tea is very mild or hardly recognizable in my system. I would not do this with coffee. In any case, this might not work for others, so staying completely clean might be better. And of course, this is my goal as well. If I get enough sleep, rest and exercise no fix is needed. It is just that I like the new freedom of having a small fix if I want to without any fear of being tempted back into the terrible habit of regular consumption.
Being caffeine free helped me to lose weight. I had gained around 5 kilos in the month before the withdrawal, which had nothing really to do with caffeine. However, being off caffeine helped me to lose this again very quickly, because coffee consumption with closely associated with sweets in my system. Since my withdrawal, I have not eaten cake or sweets. If you are interested in this aspect, you might want to check out a book, I think it is called “The Decaf Dietâ€.
Best of luck!
Denise in Wisconsin says
re: To Jaki
I've been reading Daniel's site and posting here for a few years now (I finally signed up as a member). I wish I could tell you that it gets easier, but honestly, I still struggle with this addiction. I will put myself through an agonizing withdrawal and manage to go for months and months without caffeine, but then I succumb. My weakness is always a cup of steaming black coffee. I feel OK after just a cup or two (or ten), always promising myself that I will get back on the wagon. But then I'm hooked again and my health declines rapidly. There is not one person on this earth, or one study highlighting the "health benefits" of coffee, that can convince me that this is not a terrible, insidious drug. I wish you luck and send you hugs ... don't give up. 61 is still young - live the rest of your life giving your body a fighting chance at health.
jaki says
re: Fell off the wagon on day 5.
Can anyone please offer any advice? I was greatly motivated by this forum and gave up coffee 5 days ago. Thanks. I felt all geared up and inspired to give up the caffeine drug which is making me feel so ill. I started a very healthy detox diet (I'm vegan and so normally eat very well but, of course, the caffeine makes you ravenously hugrey for sugar!)). I've been trying to give it up for years.Today, I felt so rough, I succumbed and feel so angry with myself. I know it's pathetic and I should have more willpower but it really does feel like an addiction. Five years ago I was a very health-orientated vegan who never touched coffee and tea etc. Then family problems and ill health lead to stress and that lead to picking myself up with coffee. It escalated and here I am, struggling to escape its death-like grip and the resulting overeating of junk food - it always gives me the munchies and I feel I'm addicted to sugar, too. Sorry to go on!! I've never posted anywhere before but felt so desperate. I know it's making me ill (I'm 61 and can't afford to lose any more time before I try to kick it). I'd be grateful for any advice. Thanks.
Daniel says
re: RE: Suggestion to Daniel (who owns this page)
Since I do not have contact info for most posters that's not really an option but I'll look into adding a poll module to ask some of those questions. It won't be scientific since it'll be a very self selected response pool but it will be interesting all the same.
Thanks for the suggestion
John C says
re: Suggestion to Daniel (who owns this page)
Daniel
you have an extraordinary and unique resource here.
Could I suggest you email everyone who has commented here, and maybe all followers also, asking e.g.
Q. Did you try to give up caffeine?
Q. Did you succeed? (How long have you been off for?)
Q. What did you experience during withdrawal (e.g. headaches day 1-3?)
Q. What long-term benefits (if any) have you seen? Is your anxiety reduced? gone?
You could even do this in conjunction with a university?
You would then a good sample set of caffeine withdrawal.
Many thanks, many congratulations and very best wishes.
verygoodsofar says
re: Summary of my experience so far
it is very hard to stop caffeine; easy to be a crutch, use to give strength, courage, to dull emotions and to give energy
but actually it gives nothing; makes me more aggressive, less loving, much worse thinking, 'strung out' and 'wired', and actually less productive if you measure it
-------
'wait for the wave'; a moment when it feels right to begin withdrawal. the timing of this moment may not seem particularly logical, but still stop then, when it feel right. trigger may be anger against caffeine, or what someone says
leading up to withdrawal by lowering daily intake seems good: e.g. go to just decaff or trace amounts
avoid temptation: walk a long way round to not pass that Starbucks, and in a strong moment throw out your coffee at home
drink lots of hot drinks e.g. fruit tea; replace the 'hot drink comfort' benefit of coffee, be so full of liquid that you're not thirsty
tempting to reach for other drugs, e.g. alcohol. try not to, and if do at least keep intake small and come off again after a few days
temptation is very hard to fight. sometimes it's just hour by hour trench warfare, don't look too far ahead
exercise may be very helpful, but keep to a regular daily pattern if you do. exercise has drug-like effects, so treat it as a drug: be regular with it.
dont fall for 'easy' trip up, having beaten the hard ones. once off, stay off, no matter what the siren voices in your head say about 'just one mouthful will be ok', 'ok you've proved you can do it for X days, now get back to what you love', 'but what else in your life is there to live for; give yourself this high', etc
if you fail, remember the patterns for next time; you grow wiser, and one day you slay the serpent
-------
In withdrawal I experienced:
headaches days 1-3; take painkiller
anxiety up and down with some initial extremes in week 1, then declining to much, much better than before, both in night and day. probably wrong to expect anxiety to disappear, but hopeful will be less of it, and be lower intensity when it does occur
within first 2 weeks some big physiological swing times e.g. very deep sleep, some energy highs; as body re-sets
-------
above all remember temptation is very hard to fight. sometimes it's just hour by hour trench warfare, don't look too far ahead, just fight, procrastinate, ignore. it will get easier.
and it is well worth it. much cleaner and better brain, much nicer person.
no need for that drug.
Bereanwarrior says
re: Your Comments...
8 days ago, I thought I was having a heart attack. Went to the doctor and found out they were PVCs. I had been drinking 5-6 cups of very strong coffee a day for about the last 4 years. He told me I should quit coffee to start with. I freaked out and went off caffeine cold turkey. Two nights ago, I wound up in the ER because I thought I was REALLY having a heart attack. Turns out it was a serious anxiety attack. I've been going nuts wondering what I should do. I'm just curious if you have had any serious anxiety attacks or any type of chest pain? They keep telling me my heart is fine, but that trip to the ER the other night showed both PVCs and PACs which has me freaking out again. They put me on Xanax for awhile and that's helping. Just curious as to if you or anyone else is having this hard of a reaction?
John C says
re: Day 10 - anger, but maybe due to having missed daily exercise
Had some surprising anger yesterday evening - would be interested if any others had experienced at this stage. It may be because I was not able to do my daily exercise (long run+elliptical trainer; c.1hr aerobic) yesterday, which I have been using daily in this process. I have exercised today and I'm hoping the anger will go.
Otherwise going well. Headaches long gone, shakes also. Anxiety level has declined at night, and is declining in day.
In the past I have given into 'soft' temptation ('treat yourself, you just like it so much, it won't do you or any of your loved ones any harm') c.day 14; so am now entering a key phase.
User says
re: help with the insomnia
I am in week two of slowly withdrawling and had problems sleeping with the coffee and it only got worse withdrawing, so I bought sublingual melotonin and it did the trick. I am sleeping like a baby. Thank God!
coffee craver says
re: symptons of coffee withdrawal
Myself and my husband only notice our withdrawal when away from home and we get out of the routine of drinking coffee regularly throughout the day. (Morning, midmorning, lunch, midafternoon, after dinner, Approx. 5 mugs a day).
We have been going away on holidays every year to a hilly sunshine resort where we walk and swim alot, lie on sunbeds, sleep in new beds and both of us would get terrible aches and pains in our backs and legs and I noticed quite bad in my hips this year. We both presumed it was due to our walks and other changes to our daily routine.
As we dont normally bother drinking coffee whilst away we never realised that our bodies were craving coffee.
One day my DH brought a small jar of coffee from local shop and some milk and we had a coffee with our lunch, both of us were relieved of our aches and pains almost immediately. This is when it clicked that we had been experiencing these horribly symptoms every year because of coffee/caffeine withdrawal.
It is a little worrying that coffee does affect us this way!
Can we wean ourselves off coffee gradually to avoid this reaction??
p.s. we only ever drink Maxwell House mild blend, we dont do freshly ground etc very often.
JohnC says
re: day 6 - hang in there!
day 6; having anxiety in day, but brain feeling much better. had some heavy sleep; the earlier comments about sleep debt catch-up make sense. feels like my brain and body are re-setting.
big encouragements to everyone! this thread is a great resource
voerioc says
re: Caffeine is in fact the same
Caffeine is in fact the same thing than cortisone. All bitter foods are the same thing than cortisone. And, surprise surprise, sudden cortisone withdrawal also causes negative symptomes, excatly the same ones than caffeine withdrawal. This is because all these chemical products increase artificially the cortisol level. And when you stop taking them, the cortisol level falls under the normal level, causing all those negative symptomes.
Cortisol level is the key of this problem.
User says
re: Haha
Haha good one! Think it must be, judging by some of the shocking spelling on here!!
Sam B says
re: Good reply
John,good reply,your # 2 comment was right on about caffeine tension leading to alcohol abuse later is something I dont mention very often but is a big factor,I dont think a lot of people realize this.
John Campbell says
re: great thread - very
great thread - very motivating. Thanks everyone for contributing.
ideas:
1. procrastinate; tell your inner 'monkey man' you may well have some coffee later, but actually keep putting it off.
2. take very small/trace element; give same effects, but smaller scale (e.g. may be able to resist follow-on issues e.g. caffeine tension causing overuse of alcohol in the evening), and give easier platform for going free when the right circumstances come along.
Very interesting discussions here on addiction; http://www.memoirsofanaddictedbrain.com/connect/the-brain-is-incredibly-vulnerable-to-hacking/#comment-209
Eduardo says
re: 5 days off coffe
I stoped drinking coffe 5 days ago, I feel like I ran a marathon without drinking water, all my bonds hurts especially pelvis and Nees.
I have to take pain killers to sleep well, is coffe bad for your health? Why shall I stop drinking it? I did because I realized that I am addicted to it but I don't know if it is bad.
I fell less alert, tired and disoriented. I never did drugs or execive alcohol, but I guess that what I am feeling is the feeling of addiction.
If somebody could tell me what should I quit? Please doit to fell more motivation.
Thanks and have a good life!
KennyC says
re: keep it going!
Amazing story. I admire you for sticking to it. I have one cup of coffee in the am and I make it strong. I too have nervous, anxiety that I never had 10 years ago. So I think it's from the caffeine, but I'm not sure. I'm alos under a lot of stress at work. Anyway, thank you for the inspiration.
Kenny
KennyC says
re: keep it going!
Amazing story. I admire you for sticking to it. I have one cup of coffee in the am and I make it strong. I too have nervous, anxiety that I never had 10 years ago. So I think it's from the caffeine, but I'm not sure. I'm alos under a lot of stress at work. Anyway, thank you for the inspiration.
Kenny
ahuman says
re: Typical Symptoms
I had the same thing. It goes away. Just takes time. I am almost 4 months out and the only real problem i seem to have left is loss of coordination and some shakiness/twitching in my hands at times. It was alot worse early on. I pretty much feel back to normal with alot less stress and anxiety than when i drank all that pop. And more steady energy during the day, no more 2pm after lunch crash. My mood has returned to its cheery state as well. So it feels pretty awesome now.
But it was a rough ride for me, espessicialy the anxiety/depression. So if it gets too intense try tapering more slowly or just maybe get some meds to help. I have a pretty strong mind and it was hard for me to keep it together at times. But i did it without any other drugs to offset it.
So it will pass but it wont be fun if you get serious withdrawls, the good news is that only around 13% of people in tests had severe withdrawls. Not that it made me feel special to be one of the 13% lol
Good luck
beth says
re: Hi Deanna,Â
I have quit
Hi Deanna,
I have quit completely for over a week now although I reduced my caffeine intake very gradually. I have been experiencing similar side effects - depression, sleepiness and extreme anxiety especially at night. I used to drink around 6 mugs of tea or coffee a day and didn't realise how addicted I was. I hope that my symptoms ease soon too! I must admit I thought I would be feeling better by now. Just keep going with it. I am determined to cut it out and hopefully will start to seen the benefits.
User says
re: 10 days and counting
I cannot express how grateful I am to find this page. I am 10 days off of caffiene due to skipped heart beats (PVC's) that sent me to the ER. Although the heart issue is probably due to peri-menopause, I was told to stay off caffeine and alcohol until all my tests are done. That won't be for another 2 weeks. I thought I was going crazy....anxiety, aches all over, killer headache, weird dreams and sleep patterns, crankienss, foggy brain and a feeling of my head not being attached to my body most of the time. Now, at least, I know I'm just going through withdrawals, not headed for the looney bin. Up until 10 days ago, I had caffeine every day of my life for 40 years. No wonder I feel this way. It's good to know that there is relief in sight. Thank you for sharing your experiences here so that I can feel better.
John Campbell says
re: yes but it's good to know
yes but it's good to know that some (maybe many) find it easier. The self-selection to post on here is probably people who are finding it hardest.
John Campbell says
re: Thank you Terra, your comment
Thank you Terra, your comment helped - including accepting the reality of the "anxiety-depression-dizziness".
How has it been for you since you posted?
John Campbell says
re: It seems that for many people
It seems that for many people anxiety does continue after stopping coffee, but in a weaker way. Maybe the condition was weaker for you too, but the actual stressors in your life increased, so you saw experienced a net increase in anxiety.
Wondered how you'd done since you'd posted?
John Campbell says
re: I totally agree; some seem
I totally agree; some seem little affected by caffeine, but "some of us are really sensitive to it"
JohnC says
re: how did the dr pepper quit
how did the dr pepper quit plan go? thanks
User says
re: better gradually decaf over
better gradually decaf over weeks
Fredbro says
re: 1year no caffeine
Sorry for the delay, just saw your question. So I went like two days having a Pepsi each day but then I just went back to cold turkey. I figured I was in the thick of it - no turning back now.
Holc5744 says
re: Questions
Hi, I'm so glad to read your post. I am 20 days coming off a serious diet coke addiction. I also have lots of neurological issues ( shaking/tremors, pins and needles feelings, numbness). Do you feel that your symptoms are getting better now a year after quitting?
Deanna says
re: Anxiety
It's so good to hear that maybe the terrifying anxiety will eventually subside. I am day 20 quitting cold turkey. I would drink about 80 ounces of diet coke each day. I feel like I am going crazy and losing my grip on life, hopefully will get better. Anyone else experience anxiety to this extreme? What worked for you? I hate to start taking a prescription but may have to. Thanks for your help. Is site makes me feel like I'm not going crazy.
User says
re: Unplanned Caffeine withdrawal
Last Friday morning I had my usual cup of coffee. Later that day I became really ill.. maybe something like E Coli or really bad food poisoning so I didn't eat at all Friday night, Saturday and Sunday...only fluids in small sips to offset the constant vomiting and diarrhea. I was so sick and every square inch of my body inside and out hurt (flu like shooting pains) so I don"t even recall if I had a headache. On Sunday I had a half cup of coffee with a half cup of milk and it just moved right on through me so decided to stay off coffee for a few days not even thinking about the consequences of withdrawal. On Monday many of my symptoms were starting to improved slowly however this sickening pounding headached started. I took a Tylenol and it seemed to take care of it.. 4 hours later it was back and again 1 extra strength Tylenol took care of it however as the day progressed the headache got worse and Tylenol wasn't helping hardly at all. That's when it dawned on me that perhaps the headache wasn't related to the other illness.. I was very very well hydrated and there was no other reason to be getting this kind of headache. Plus I remembered this feeling from about 20 years ago which is probably the last time I without a cup of coffee for 2 days. I don't drink a lot of coffee but I do have some every single day. Now it's Tuesday morning, my head is pounding. I've read all these entries and searched the internet for non drug non caffeine solutions. Am going to make a strong cup of peppermint tea as suggested on a medical site.
buzzinyow says
re: Day SIX of no COKE!!!
The headaches are gone pretty much now. I am feeling better. I find I am not feeling run down all the time. I slept last night
for over 5 hours straight without waking up which for me is HUGE. I am waking up actual feeling awake if that makes sense.
On Day 4 I ate a small bowl of FRESH blueburries and it the side effect seemed to be that my headaches faded right after eating them. I am not into organic food by any means but that is what happened. Another up side of cutting the caff. and coke is that I do not feel bloated or feel like the size of a zepplin!! I feel better.
kikaida says
re: 1 year off caffeine
Hi Everyone,
I haven't posted on here for a while. I have been off caffeine for 13 months. It wasn't that easy but I did it. I would say the first 3 months were the hardest, but after that it got better. I don't have any cravings for caffeine. I do drink caffeine free sodas and sometimes decaf teas. I found out by quitting caffeine, that I am able to deal with anxiety and with my ocd a lot better. I would have to say that the caffeine made my ocd and anxiety level really bad. I also had to learn to relax which I never knew how because the caffeine all those years made my body all tensed. I am still experiencing some mild nerve related problems and I don't know for sure if it was caused by my 20 years of heavy caffeine addiction. My neurologist told me that a lot of the nerve problems I am experiencing are that of an alcoholic. Well like alcohol, caffeine is also a substance and drug. Therefore, I do feel long term use in excessive amounts of any susbstance can cause damage to the body. I am not a doctor but who can explain all the nerve problems I am experiencing till this day. Enough said, I wish everyone the best in their effort to quit caffeine. Stick with it because quitting caffeine was the best thing I ever did in my life.
Kikaida
ahuman says
re: Thats what happened to me
Thats what happened to me twice. I didnt figure it out until the second time.
User says
re: your caffine withdrawl comment
I was just diagnosed with a fast heartbeat and an extra beat (palpitations), and they told me to give up caffine, smoking, and chocolate. I've gone 48hrs so far and I've experienced feeling sleepy and no energy so far. I drank a lot of coke and at least one cup of coFfee a day. This is my 2nd to 3rd day and I'm starting to feel lightheaded and crap..ugh!