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Kaynak: Dr. Carlie Biggins, N.D.
While a quick pick-me-up from a caffeinated beverage is popular today, our ancient ancestors also enjoyed the perks of caffeine. Found in a variety of plant species, historians believe humans have consumed caffeine as far back as the stone age. Although these early ancestors were not sitting at a desk for hours on end like many of us do today, they may have realized the consumption of certain plants contributed to decreased fatigue and improved focus.
Caffeine was first discovered in China around 1000 B.C., and the first cup of coffee has its origins in Ethiopia around 850 A.D. Legend has it that a goat herder observed his animals having excited behavior after consuming berries from an arabica plant. The herder shared some of the berries with a local monk who used them to brew the first cup of coffee.
Caffeine is not only found in coffee, but it is also abundant in tea, chocolate, and a variety of carbonated sodas. Approximately 90 percent of the world’s adult population drinks caffeine daily. Caffeine intake is highest among consumers aged 50-64, with coffee being the primary source of caffeine intake for all ages. Finland is the biggest consumer of coffee on earth, consuming about 12 kg or 26 pounds of coffee per capita annually.
A natural energy increase and boost in focus are great motivators to consume caffeine regularly. However, if a caffeine consumer decides to eliminate it or decrease the amount they intake, negative withdrawal symptoms can be experienced for up to two weeks after eliminating caffeine.
Caffeine works by suppressing adenosine, a chemical that helps us feel sleepy, in the central nervous system. If you stop consuming caffeine, withdrawal symptoms can include headache, fatigue, depressed mood, difficulty concentrating, irritability, insomnia or difficulty sleeping, decreased alertness, and brain fog.
Symptom severity can vary from mild to extreme. Abstinence from even low doses such as one small cup of coffee daily, will produce withdrawal symptoms. So how long does caffeine withdrawal last? Typically, symptoms start 12-24 hours after caffeine cessation, peak at 20-51 hours, and can last on average for two to nine days.
If you’re looking to tackle caffeine withdrawal symptoms or planning to stop consuming caffeine and want to get ahead of any potential side effects, natural supplements and lifestyle choices may help you get over the hump.
One of the more common symptoms of withdrawal from caffeine is headache. A natural side effect of caffeine is the narrowing of the blood vessels in your brain. Once you stop consuming caffeine, your blood vessels widen. The resulting increase in blood flow can trigger a headache.
One potential caffeine withdrawal headache remedy is peppermint oil. Applying peppermint oil combined with ethanol topically to the forehead can produce a significant analgesic or pain-relieving effect with a reduction in sensitivity to headaches. Rubbing alcohol or ethyl alcohol is equivalent to ethanol.
On a cotton swab, add three drops of peppermint oil and 5 drops of ethanol. Then rub the mixture across the forehead from temple to temple for topical headache relief.
Local application of peppermint oil generates a long-lasting cooling effect on the skin, assisting with the analgesic effects. Peppermint is also stimulating and invigorating, which could help with low energy, inability to focus, and fatigue associated with caffeine withdrawal.
Considered an adaptogen herb, Withania somnifera, or ashwagandha, may help improve energy levels and decrease your stress response. An important herb in Ayurveda, or traditional Indian medicine, ashwagandha is commonly known as Indian Winter Cherry.
In mice studies, ashwagandha increased the animal’s stamina in swimming endurance tests. This could mean that this popular adaptogen herb could negate the common caffeine withdrawal symptoms of low energy and fatigue.
Ashwagandha may have a cognition-promoting effect. A study found it useful for children with memory deficits and elderly citizens with loss of memory. Considering a withdrawal symptom of caffeine is a lack of focus and brain fog, ashwagandha could help with cognition during the caffeine detoxification process.
B vitamins can be a great addition to your regimen to assist in combatting caffeine withdrawal symptoms. B vitamin complex is simply a combination of all or many of the eight B vitamins from B1, thiamine, B12, and cobalamin.
Vitamin B complex may help boost energy levels and brain function, both of which are negatively affected by caffeine consumption cessation.
Specifically, vitamin B12 is critical for nerve and brain function. B12 deficiency has similar symptoms as caffeine withdrawal, including headaches and fatigue. In the body, vitamin B12 is critical for cognitive function, or the ability to think, normal functioning of the brain and nervous system, and energy production.
Niacin, or vitamin B3, is needed by the brain to produce energy. Vitamin B6, also called pyridoxine, helps regulate energy use in the brain. Biotin, or vitamin B7, also known as vitamin H, helps the body convert food to energy.
A good vitamin B complex supplement may support energy levels and brain function during caffeine withdrawal symptoms.
A powerful antioxidant, vitamin C has been shown to have a protective effect on thinking and memory, especially as you age. Caffeine withdrawal symptoms of difficulty concentrating and brain fog could be helped with a vitamin C supplement.
Considering caffeine withdrawals can lead to difficulty sleeping, depressed mood, and fatigue, reishi mushroom could be a good supplement to combat insomnia induced by caffeine abstinence. Reishi mushroom has been used to improve sleep and lessen fatigue.
Ganoderma lucidum is the official name of Reishi mushrooms. They are a fungus native to Asia that grows in hot and humid conditions.
One study found that after eight weeks of taking reishi supplements, fatigue was reduced, and feelings of well-being improved in 132 participants. Another study finds that breast cancer patients taking reishi powder for four weeks had reduced anxiety, fatigue, and depression.
Reishi is also used as an herbal remedy in ancient Chinese and Japanese traditions for relaxation and sleep promotion. This effect is attributed to reishi’s calming effect on muscles and the nervous system.
Adding a reishi mushroom supplement could help counter caffeine withdrawal symptoms including fatigue, insomnia, and depression.
5-HTP may help reduce symptoms of caffeine withdrawal, including irritability, fatigue, trouble sleeping, and difficulty concentrating.
One study found that patients who took 5-HTP for up to a month saw an improvement in symptoms of fatigue, irritability, lack of concentration, insomnia, and pessimism.
5-HTP increases serotonin levels in the brain. Serotonin, a feel-good neurotransmitter, helps to regulate mood and behavior. Therefore, 5-HTP may have a positive effect on irritability, sleep, and depressed mood.
Caution should be taken not to overconsume 5-HTP. Too much serotonin in the body can lead to serotonin syndrome. Serotonin syndrome is a dangerous condition that causes nausea, vomiting, hallucinations, increased body temperature, and loss of coordination. Taking 5-HTP is not advised for those taking SSRI medications due to an increased risk of serotonin syndrome.
While supplements are a great way to bridge the gap between caffeine dependence and independence, there are other ways to support your physical and mental health while you are going through the process.
Staying hydrated is very important if you drink caffeine regularly. Caffeine can cause increased urination, making you lose more fluid, which can trigger headaches due to dehydration.
Acupuncture can help with all symptoms of caffeine withdrawal. Find a licensed acupuncturist or even stimulate your own pressure points at home. You can research various pressure points for fatigue, irritation, headache, mood, focus, and more.
Wean off the caffeine slowly, as opposed to going cold turkey. This can help reduce your withdrawal symptoms significantly. For example, if you drink three cups of coffee a day, start drinking two cups with caffeine and one cup of decaf. After one week, drink two cups of decaf and one cup of caffeinated coffee. The next week, try three cups of decaf.
Another option would be to mix decaffeinated coffee with caffeinated coffee. For example, in week one, try 75% caffeinated coffee and 25% decaf in the same cup. Week two, try 50% caffeinated and 50% decaf. Finally, in week three, reduce caffeinated coffee to 25% and decaf to 75% of the cup.
Remember, caffeine comes from sources other than coffee. Soda, black tea, energy drinks, and chocolate all contain caffeine as well. Be mindful of your consumption of other sources of caffeine as you wean off.
Eat nutrient-dense foods to combat low energy. Eating foods high in vitamins, minerals, and other phytonutrients will help boost your energy naturally.
Exercise regularly every week, but especially during the weaning-off phase. Do an activity that increases your heart rate for at least 30 minutes three times a week for optimal results.
Practice a mind-body technique like meditation. This can help improve your mood, sleep, focus, and concentration.
Caffeine is a natural source of energy and vitality, but it can be addictive. Quitting caffeine consumption will likely cause withdrawal symptoms, including fatigue, insomnia, irritability, brain fog, headache, and more.
You can take steps to help reduce the severity of caffeine withdrawal symptoms, including lifestyle changes and supplements.
Supplements such as topical peppermint oil, ashwagandha, Vitamin B complex, Vitamin C, 5-HTP, and Reishi mushroom may help with a variety of caffeine withdrawal symptoms.
Lifestyle changes including eating nutrient-dense foods, regular exercise, staying hydrated, and practicing mind-body techniques may help reduce symptom severity as well.
Always speak to your doctor before starting a new supplement or lifestyle regimen.
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