8 Indicators You are Consuming Too A lot Caffeine

Many individuals depend on a caffeine enhance to kick-start the morning—however whereas espresso or tea could also be an energizing method to begin the day, ingesting an excessive amount of can backfire.

For many adults, the Meals and Drug Administration says consuming as much as 400 milligrams (mg) of caffeine every day—the quantity present in two to 3 12-ounce cups of espresso—is taken into account protected. Something above that might trigger unfavorable results, and for folks delicate to caffeine, even smaller quantities might set off signs.

Questioning if you happen to could be overdoing it on the caffeine? Listed here are eight indicators to be careful for—and the most secure methods to start out slicing again.

It would sound counterintuitive, however feeling drained on a regular basis might really be an indication that you simply’re ingesting an excessive amount of caffeine. There are a few causes for this. 

First, caffeine can intrude along with your sleep. The jolt you get from caffeine comes from its skill to dam adenosine, a chemical that helps your mind wind down for sleep. You may begin to really feel extra alert inside quarter-hour of ingesting a cup of espresso, however caffeine lingers in your system for for much longer.

Its half-life is about 5 hours, which means if you happen to devour 100 mg of caffeine, round 50 mg might nonetheless be in your physique 5 hours later. The extra you devour, the longer it takes to metabolize, probably disrupting your nightly shut-eye.

Plus, common caffeine consumption can result in tolerance. Over time, your physique might construct up extra adenosine, which means you’ll want much more caffeine to really feel the identical impact. So if you happen to’re feeling sluggish regardless of your common espresso or tea routine, it might be an indication you are caught on this cycle.

For some folks, caffeine can result in coronary heart palpitations, the sensation that your coronary heart is racing, fluttering, or pounding.

As a stimulant, caffeine can set off these sensations in numerous methods, together with by inhibiting the enzyme phosphodiesterase, which induces coronary heart contractions. Should you’re delicate to caffeine or susceptible to coronary heart arrhythmias, you may really feel these results extra intensely.

The excellent news is that whereas caffeine-induced coronary heart palpitations can really feel scary or uncomfortable, they’re usually not a trigger for concern, based on the American Coronary heart Affiliation.

Anybody who consumes caffeine might expertise a brief rise in blood stress—a knock-on impact of caffeine blocking adenosine. Whereas this improve is often small for folks with out power hypertension who devour lower than 400 mg a day, it seems to be higher for many who exceed that quantity.

For example, a 2024 examine discovered that individuals who consumed 400 mg of caffeine day by day had elevated blood stress over time, and that the rise was much more pronounced for these ingesting greater than 600 mg of caffeine day by day.

An excessive amount of caffeine can typically trigger tummy troubles. Analysis reveals this occurs as a result of caffeine can calm down the decrease esophagus sphincter (LES), the muscle the place the esophagus meets the abdomen. When this muscle is extra relaxed than it must be, it could possibly enable abdomen acid to movement again into the esophagus and may additionally improve acid manufacturing. The end result? An upset abdomen or acid reflux disorder signs, resembling frequent burping or a burning sensation within the chest or throat.

One other hallmark signal of an excessive amount of caffeine? Complications, whether or not delicate or extra extreme. One examine discovered that consuming three servings or extra of caffeine a day was linked to a better threat of a migraine the identical day or the subsequent.

Scientists don’t absolutely perceive why caffeine can set off complications, however it might have one thing to do with the way in which it impacts blood vessels, inflicting them to constrict after which open again up.

An excessive amount of caffeine could make you are feeling jumpy and anxious. That’s as a result of, by blocking adenosine, caffeine can improve the manufacturing of dopamine, overstimulating the nervous system. Whereas one examine discovered that the chance of hysteria will increase with any quantity of caffeine, the chance is particularly heightened when consumption exceeds 400 mg.

Are you getting dizzy spells extra continuously? It might be your day by day cup of joe at work. Should you’re delicate to caffeine or consuming an excessive amount of, the substance is extra more likely to set off results like an elevated coronary heart price, blood stress, and diminished blood movement to the mind. All of those adjustments might make you are feeling lightheaded and unstable in your toes.

The extra caffeine you drink, the extra your physique depends on it—and the extra possible you might be to really feel withdrawal signs if you happen to abruptly cease. Should you used to skip your morning espresso or tea and not using a downside however now really feel abruptly off with out it, that might be an indication that you simply’re ingesting an excessive amount of caffeine. 

Widespread signs of caffeine withdrawal embrace:

Nausea
Issue focusing
Complications
Drowsiness
Feeling irritable

These signs normally begin 12 to 24 hours after your final serving of caffeine and usually resolve inside a couple of days. In some instances, they could final for as much as every week.

Should you’re experiencing any of the signs talked about and wish to in the reduction of on caffeine, it’s greatest to be strategic to keep away from disagreeable withdrawal results. Listed here are some suggestions: 

Swap to tea: Theresa Gentile, RDN, CDN, a spokesperson for the Academy of Vitamin and Dietetics, informed Well being she recommends making the swap from espresso to tea, which incorporates much less caffeine than espresso. Natural, inexperienced, or matcha teas might be good choices.
Strive the step-down technique: “Start to scale back your day by day caffeine consumption little by little,” Amy Bragagnini, RD, CSO, a spokesperson for the Academy of Vitamin and Dietetics and a medical oncology dietitian at Trinity Well being Richard J. Lacks Sr. Most cancers Heart in Grand Rapids, Michigan, informed Well being. “Have one much less cup of espresso or vitality drink every day and discover satisfying options for these drinks.”
Eat a balanced food regimen: “Should you all the time want caffeine to behave as a ‘decide me up’ after lunch, it might be useful to be sure to are consuming enough quantities of protein and complicated carbohydrates at lunch,” mentioned Bragagnini. “Purpose to restrict consumption of meals and drinks excessive in added sugar.”