Is caffeine a concern?

Caffeine can cause anxiety-like symptoms, such as nervousness and heart palpitations. Many people wonder if coffee causes anxiety and what it is all about. If consumed in excess, coffee can trigger caffeine-related anxiety.

Caffeine is the most popular drug in the world, and about 85% of the US population consumes it daily. But does it benefit everyone?

According to the National Institute of Mental Health, about 31% of American adults experience an anxiety disorder at some point in their lives. The question that arises is: can caffeine trigger anxiety or even cause it?

Caffeine and anxiety

There is a definite link between caffeine consumption and mental health. The Diagnostic and Statistical Manual of Mental Disorders (DSM-5), published by the American Psychiatric Association, includes four main caffeine-related disorders:

  • caffeine intoxication;
  • caffeine withdrawal;
  • unspecified caffeine-related disorder;
  • other caffeine-related disorders.

A 2008 study found that caffeine increases alertness by blocking adenosine, a neurotransmitter that causes fatigue. In addition, caffeine stimulates the release of adrenaline, which leads to increased energy levels.

When the amount of caffeine consumed is significant, these effects can be amplified, which can lead to the development of caffeine-induced anxiety. Therefore, large amounts of coffee and anxiety are linked. You need to control the amount of caffeine you consume to prevent anxiety from occurring.

Although caffeine can have some psychological benefits, high doses are known to trigger anxiety symptoms. People who suffer from panic disorder or social anxiety disorder are particularly susceptible to these effects.

A 2005 study found that excessive caffeine consumption can cause symptoms similar to mental illness. These include sleep disturbances, increased anxiety and hostility, and the development of psychotic symptoms. Thus, caffeine increases anxiety in people with mental disorders. Therefore, they should limit their coffee consumption.

Anxiety symptoms and caffeine symptoms

According to Harvard Medical School, caffeine consumption can mimic anxiety symptoms.

Symptoms associated with caffeine consumption that may resemble anxiety include:

  • nervousness
  • feeling of anxiety
  • difficulty sleeping
  • heart palpitations;
  • problems with the gastrointestinal tract.

Quitting caffeine

If you stop drinking caffeine abruptly, especially if you are used to regular consumption, you may experience withdrawal symptoms, such as

  • headache
  • anxiety
  • fatigue
  • depressed mood;
  • difficulty concentrating;
  • pulsation;
  • irritability.

Given the fact that caffeine is harmful for anxiety, many people with mental disorders try to stop drinking coffee on a daily basis. However, it should be remembered that although caffeine withdrawal is not as dangerous as opioid withdrawal, it can be unpleasant and cause significant discomfort.

Consider talking to your healthcare provider about strategies to gradually reduce your caffeine intake, which may include getting enough sleep, exercising regularly, and staying hydrated.

How much caffeine do you consume?

The amount of caffeine in a beverage depends on its type, volume, and method of preparation.

Here are the ranges of caffeine content in popular beverages:

  • Decaf coffee (8 oz.): 3-12 mg;
  • black coffee (8 ounces): 102-200 mg;
  • espresso (8 oz.): 240-720 mg;
  • black tea (8 ounces): 25-110 mg;
  • green tea (8 ounces): 30-50 mg;
  • yerba mate (8 oz.): 65-130 mg;
  • soda (12 oz.): 37-55 mg;
  • energy drinks (12 oz.): 107-120 mg.

How much caffeine is too much?

According to the U.S. Food and Drug Administration (FDA), drinking up to 400 milligrams of caffeine per day, which is about four cups of coffee, usually does not cause negative or dangerous effects for healthy adults.

But some research suggests that caffeine and anxiety may be linked, as consuming large amounts of caffeine can increase anxiety levels. The FDA estimates that consuming about 1200 mg of caffeine can lead to toxic effects, including seizures.

Given this data, keep in mind that caffeine sensitivity and metabolic rate can vary significantly from person to person.

Caffeine consumption may interact with some medications you take. Be sure to discuss this with your doctor if you have any questions or concerns.

Besides caffeine, there are other reasons for concern that can contribute to anxiety and stress. You can learn more about them in our article "Seven Reasons for Concern".

Conclusion

There is a definite link between caffeine consumption and anxiety disorders, including caffeine-induced anxiety disorder. However, for most people, moderate caffeine consumption is safe and can have positive effects.

Drastically reducing or eliminating caffeine from your diet can cause withdrawal symptoms, which can also cause anxiety.

If you notice that your caffeine intake is increasing your anxiety or causing you to feel anxious, talk to your healthcare provider about the optimal amount of caffeine for you.

For more insights on mental health and well-being, visit our website.

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