caffeine-addiction

Caffeine Addiction – The Ultimate Guide

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Caffeine is consumed daily in some form by 90% of Americans! Little wonder that caffeine addiction and dependency is fast becoming a significant concern for health experts.

In fact, to the extent that the US Food and Drug Administration (FDA) has stepped in.

More than half of the adult population in the USA consumes more than 300mg of caffeine daily (about three cups of coffee), making it the most widely abused drug in the country.

While healthy adults generally suffer no adverse consequences from taking up to 400mg in 24-hours (four cups), some are sensitive to caffeine. Plus, people can easily underestimate their consumption because caffeine isn’t only found in coffee.

It’s also found in tea, hot chocolate, soda and a wide range of natural and pharmaceutical medicines.

Dietary supplements and energy drinks have soared in popularity, too, over the past few decades and are now a staple for many. Even children are given energy drinks by parents who have no idea of the risks involved.

This article explores the effects of caffeine on the body and mind, discovers the sources, and takes a look at addiction and how to quit.

What is caffeine addiction?

Caffeine addiction is the excessive and detrimental use of caffeine to the extent that it negatively impacts physical and mental health, social interactions and other aspects of daily life.

The positive and negative effects of caffeine on the brain quickly allow a cycle of use to set in. While this can be beneficial in low doses, it’s problematic in high amounts.

Overuse of caffeine gradually disrupts and even begins to control everyday life as people need more and more to function while suffering side effects. Many recognize their caffeine consumption as a problem but can’t work without it, so they keep using it.

The Diagnostic and Statistical Manual of Mental Disorders (DSM-5) of the American Psychiatric Association doesn’t formally recognize caffeine addiction. It does, however, recognize caffeine-induced anxiety disorder, caffeine-induced sleep disorder, caffeine intoxication and caffeine withdrawal.

The DSM-5 also identifies caffeine use disorder as a field requiring further study, alluding to caffeine addiction being recognized in the future.

The majority of people don’t know that caffeine is a documented psychoactive drug. It’s legal, readily available, socially acceptable and marketed for all its benefits – so why would anyone suspect risks?

There are different categories of psychoactive drugs, but all are chemical substances that alter the mental state by impacting the brain and nervous systems’ working. This means users can become intoxicated. Psychoactive substances affect perceptions, consciousness and moods.

Caffeine is categorized as a psychostimulant, or “upper”. Drugs in this category wake up and stimulate the mind and can cause a state of euphoria. But caffeine doesn’t alter perceptions.

The effects of caffeine are much less than other psychoactive stimulants, and it only impacts the brain’s reward system marginally. Therefore, caffeine addiction is viewed as caffeine dependency instead.

Key caffeine addiction statistics?

  • 28% of the 90% of Americans who consume caffeine daily are dependent
  • 92 deaths from caffeine overdose had been confirmed by 2018 in the USA
  • Athletes, babies and psychiatric patients are more prone to caffeine overdose
  • Dietary supplements and tablets are the most common cause of caffeine intoxication and overdose in the USA
  • Caffeine is a major ingredient in energy drinks; a typical 16oz bottle contains from 70 to 240mg
  • Energy shots can have between 113 to 200mg of caffeine in a 2 to 2.5oz container
  • Men aged 18 to 34 consume the most energy drinks in the US
  • One-third of teens aged 12 to 17 regularly ingest energy drinks
  • People who combine caffeine and alcohol are more inclined to binge drinking
  • People who combine caffeine with alcohol are more prone to have unprotected sex, drive drunk, ride with an intoxicated driver and sustain alcohol-related injuries

Caffeine overdose

Although death is still rare, more and more people are suffering the effects of caffeine overdose. Whether potentially lethal or not, caffeine overdose is a severe condition that requires immediate medical treatment.

The majority of cases are related to energy drinks, dietary supplements and medication. There were 3702 caffeine-related exposures reported to Poison Control Centers in the US in 2016, with an equal ratio of pediatric and adult cases.

Regular tea and coffee on their own don’t contain enough caffeine to make up a lethal dose in a short time. Depending on the brand, brew and your body weight, you’d have to drink between 80 to 300 cups of tea or coffee to reach a lethal dose.

What causes caffeine addiction?

Caffeine on its own isn’t strong enough to create addiction like alcohol and other mind-altering substances do. Therefore there’s no genetic predisposition to caffeine addiction.

However, the stimulant effects of caffeine can be used to support other addictions such as alcoholism, eating addiction, and work addiction. Overachievers can also fall into caffeine addiction, particularly if they put in long hours and use caffeine to stay alert. Athletes, on the other hand, can become addicted if they overuse to enhance performance.

It’s known that caffeine increases the resting metabolic rate, so it’s a common ingredient in weight loss tablets and formulas. People using these products can unwittingly become caffeine addicts as a result.

People with existing mental health conditions like depression can rely on caffeine’s stimulant effects to get through their day. Without addressing the underlying causes of their problems, though, overuse of caffeine will worsen their situation.

Peer pressure and social circles are another risk factor.

Adolescents and young people easily get influenced by their peers and can quickly fall into addiction through overusing energy drinks or supplements. Young athletes looking to build endurance in high-intensity exercise and power sports regularly use caffeine packed supplements without knowing the risks. If they try to cut down, their performance suffers, leading to a vicious chain of addiction.

The growing popularity of coffee, tea, hot chocolate blends, and home coffee machines with pre-packed mixes has resulted in exotic, stronger beverages with higher caffeine content. The addition of sugar (another stimulant) makes an irresistible drink for many that can lead to overuse and addiction.

Signs you have a caffeine addiction

Because caffeine is so widely used and accepted, you may not immediately realize that you have a caffeine addiction.

This can happen very quickly if you are a regular coffee, tea or hot chocolate drinker who might also be consuming caffeine from other sources. While most people are vaguely aware of caffeine in popular beverages, many are unaware of its presence in other products.

Another fact most people don’t realize is that it takes up to 10-hours for caffeine to leave the system altogether. That’s almost half a day! So regular consumption of caffeine-filled products throughout the day causes a buildup of the substance in your body.

Consequently, you may not appreciate your daily caffeine intake, and therefore, not realize that the uncomfortable symptoms you’re experiencing result from caffeine addiction.

For example, if you drink four cups of an average coffee blend daily, that’s around 400mg of caffeine – the amount deemed safe and potentially beneficial. Traces of your morning cuppa are still in your system in the evening, though, as well as caffeine from the other cups you had later on. If your last cup is at 9 PM, caffeine is still lingering in your body before 7 AM, by which time you’ve likely had another coffee to start your day.

And that’s coffee only and excludes all other sources of caffeine. It’s easy to see how people overuse and have no clue that they are.

Unfortunately, many who regularly use caffeine as a support might reach for another cup of coffee, tea or an energy drink to “feel better” when addiction symptoms kick in.

Signs and symptoms of caffeine dependency include –

  • Drinking more than four average-sized caffeinated drinks daily
  • Taking caffeine loaded supplements and medication every day
  • Regular headaches and/or dizzy spells
  • Brain fog and difficulty concentrating
  • Feeling nervous and shaky
  • Insomnia or restless sleep
  • Irregular or racing heartbeat
  • Dehydration and feeling very thirsty
  • Turning to caffeine when stressed, anxious or unable to cope
  • Experiencing withdrawal symptoms when you try to stop or cut down

Caffeine withdrawal

Withdrawal symptoms usually start within 12 to 24-hours from the last intake and can include any or all of the following –

Headache: this is the most common symptom. Generally, it’s a severe and ongoing headache similar to migraine. It’s caused by the widening of blood vessels in the head and neck and can be restricted to one side of the head only or affect both sides.

Nausea and vomiting: nausea and an upset stomach are more common than vomiting. However, it’s not a rare symptom. These effects can further complicate any existing dehydration, which, in turn, can cause further headaches. This results from the brain shrinking and pulling away from the skull temporarily because of water loss. This headache is apart from the pain caused by widening blood vessels.

Mood swings: known as dysphoria. Caffeine withdrawal brings about a state of unease or generalized dissatisfaction with life. Emotions range from anxiety and irritability to depression. Although a temporary condition, it can leave you feeling upset and unsettled for a while after withdrawal. (If it continues for several days beyond detox, seek medical help as it can be a symptom of another issue.)

Mental fatigue: can range from moderate to severe and is a rebound effect. It’s the complete opposite of why many reach for caffeine. During withdrawal, the brain doesn’t function efficiently, leaving you tired and unable to perform tasks or take in new information. There’s little you can do other than see it out because the brain is genuinely temporarily impaired.

Lightheadedness: feeling lightheaded and dizzy is part of caffeine withdrawal. It’s best to avoid driving and strenuous activities while going through detox. Make sure you can sit or lie down if you feel unsteady. While fainting is relatively uncommon, it’s not an impossibility, especially if you push yourself while suffering from other withdrawal symptoms, notably headaches, nausea, and upset stomach.

Flu-like symptoms: a general feeling of malaise that can seem like the onset of flu is standard and includes all the symptoms mentioned above.

Withdrawal from caffeine can last from 2 to 12 days, depending on past usage.

How to treat caffeine addiction

There’s no formal treatment for caffeine addiction and no specific rehab programs.

Medical treatment is usually the most pressing issue in severe cases of caffeine overdose and withdrawal.

Where there are parallel addictions, admission to a treatment center may be necessary. The most common addictions that can occur alongside caffeine addiction include –

  • Alcohol addiction
  • Work addiction
  • Anorexia nervosa
  • Bulimia nervosa
  • Binge eating disorder

Pre-existing mental health issues such as depression and anxiety disorders can initially benefit from caffeine intake, which can develop into caffeine addiction. Treatment must be for the mental health problems, and the caffeine addiction will likely resolve itself.

Underlying conditions must be recognized, acknowledged and addressed separately. Otherwise, the user will substitute caffeine with something else to cope, potentially creating another cycle of addiction.

If you’re struggling with withdrawal, a visit to your doctor should be enough to get you through. They can prescribe medication that doesn’t contain caffeine to ease you through the process.

Since caffeine withdrawal symptoms can last for several days and be quite intense, it’s best to wean yourself gradually to limit the discomfort.

Quitting Caffeine

Most people go through withdrawal at home, and many try going cold-turkey by cutting all caffeine at once.

Whilst this is an option because caffeine withdrawal typically has no life-threatening symptoms, it can be very uncomfortable and distressing. Holding out can become a challenge resulting in returning to caffeine to find relief.

The best and safest way to cut caffeine out completely is by gradually tapering usage down until it’s no longer a part of your life.

Here’s how –

Before you start cutting down, keep a caffeine diary and record how much you consume daily. Read all labels and measure your intake to get an exact amount.

However, there’s a catch: the FDA requires all products with added caffeine to be accurately labeled accordingly. Conversely, products that naturally contain caffeine don’t need a label.

This makes it challenging to monitor the doses of caffeine you consume, but don’t give up on it. Do some research, and don’t be afraid to ask retailers and manufacturers.

Clinicians recommend that caffeine ingestion be reduced by 10% every two weeks to keep withdrawal symptoms to a minimum but still end up caffeine-free. Granted, it will take several months to achieve your aim, but you’ll start feeling healthier on the way to your goal.

Continue recording your caffeine intake in your diary. You can choose to cut out another 10% every fortnight, or you can dilute products by 10% with water. Decaffeinated drinks are an option, and they can reduce cravings and ease withdrawal symptoms.

Start finding healthier alternatives to fill the gaps. As you substitute with better replacements, you should begin developing a taste for non-caffeinated products until you’re caffeine-free.

Once you are where you want to be, continue reading labels and avoiding caffeine loaded goods to prevent relapse and falling back into addiction.

Benefits of caffeine

In moderation, caffeine has benefits that can combat fatigue and improve focus and attention. Research has identified other positive effects, including –

Caffeine side effects

Despite the health benefits, caffeine has far more side effects, especially when taken in high amounts regularly. These include –

What popular products contain caffeine?

Coffee

In a vox populi survey, coffee would probably be listed as the biggest caffeine-culprit. That doesn’t prevent over 60% of Americans from reaching for their fave beverage every day, though. The amount of caffeine in a single serving depends on various factors, including the size of your cup, the brand, and the brewing method.

On average, espresso is the most robust coffee that delivers around 50mg of caffeine per fl oz. An espresso shot averages 2 oz, which contains 100 mg of caffeine. An 8 oz cup of brewed coffee also delivers 100 mg, while an 8 oz cup of instant coffee delivers 50 mg.

Tea

As with coffee, the caffeine content in tea depends on the size of your cup, the brand and the blend. Regular brand plain teas (mainly black tea blends) have about 50 mg per 8 oz cup, similar to a cup of instant coffee.

The longer you steep your tea, though, the more caffeine you extract. Whether hot or iced, all regular tea has the same amount of caffeine, but iced tea is often taken in higher volumes in a single sitting.

Exotic blends can have more caffeine and others less. The average amount of caffeine in tea ranges from 20 to 80 mg per 8 oz cup. Herbal teas bring no caffeine to a blend and, on their own, are caffeine-free.

Sodas

Soda can be packed with caffeine depending on the brand and target market. A 12 oz can of cola has 30 to 60mg of caffeine. Other flavors frequently have added caffeine as well, so always check the labels. It’s a myth that caffeine is added to cola only.

Chocolate

The darker the chocolate, the higher the caffeine content. The amount of caffeine in a 3.5 oz bar of chocolate can range from 17 to 160 mg, depending on the cocoa content.

Media promoting the health benefits of 70% cocoa plus dark chocolate has seen many turning to a 1.6 oz portion daily for heart health, reduced inflammation, minerals and improved brain function.  And while there are positives, you must consider the high caffeine content, particularly if enjoying your chocolate with a cup of coffee.

Energy drinks

Many brands are marketed to highlight their caffeine content, and some contain very high volumes of caffeine. Their target market is athletes, the youth and young adults, including the party scene where mixing the drinks with alcohol is common.

Some manufacturers pitch their drinks as being healthy, depicting them as an after-sport essential. For the most part, energy drinks aren’t healthy, and while they provide a hit of energy, they’re packed with things you don’t want in your body.

Mostly they’re packaged in super-sized containers or small, concentrated shots. Either way, they’re loaded with sugar, artificial colorants and flavors, chemical preservatives and caffeine. Expect to take in from 70 to 200 mg of caffeine per serving. It can be even higher, so always check the labels and avoid products with difficult to read ingredients because they’re of chemical origin.

Medicines and supplements

Caffeine is an alkaloid that occurs naturally on more than 60 plant species, including coffee beans, cocoa beans, tea leaves, kola nuts, green tea extract, yerba mate and guarana berries. Herbal products and supplements aren’t required to list the caffeine content and are marketed for their health benefits.

Manufacturers also extract caffeine as a white powder for use as an additive to sodas, candy, drinks, dietary supplements and pharma medications.

Over the counter and prescription medicines for pain and fever, colds and flu, and weight loss and weight management regularly contain caffeine. It aids drug absorption and efficacy through its effects on the central nervous system.

Dietary supplements containing caffeine have become very popular. In recent years the FDA has started regulating the sale of pure caffeine in powder or liquid form directly to the public. Pure and concentrated caffeine can be lethal, with a teaspoon of powdered caffeine equivalent to 28 cups of coffee and a half cup the same as 20 cups.

How to help someone with a caffeine addiction

If you think you have a caffeine addiction, it’s best to address it sooner rather than later. When it’s someone you care about, it’s trickier getting them to agree because caffeine is so popular and acceptable.

Helping adolescents and youth address a potential addiction can be even more challenging, so the best way to approach it is to monitor their intake and then take action. Getting someone’s buy-in always makes things easier, so mutual cooperation is best.

Blatantly accusing anyone of being a caffeine addict is likely to meet with denial and resistance. A better way is to approach the symptoms of too much caffeine, such as headaches, poor sleep and feeling jittery.

Tell them that you’ve noticed these symptoms and seen that they use a lot of caffeine or use it to get rid of discomfort. Remember, there’s a good chance that they might be unaware that the distress they go through is triggered by caffeine.

If practical, suggest the two of you set up a buddy system where you work in tandem to solve the problem. Research the effects of caffeine together and devise a plan to get them to take in less. Chat about withdrawal and create a plan for cutting down their intake. Where caffeine has potentially already affected their health, arrange a visit to the doctor.

You can boost their morale by joining them in a caffeine-quitting challenge. Even if your use isn’t a problem, there’s no harm in getting it out of your system. Together you can also explore caffeine-free alternatives.

Equally, if you want to quit caffeine, this is an ideal way to help yourself. Get someone close to you to help keep you accountable by sharing your caffeine dairy and goals with them. Having this type of support makes quitting more manageable and provides you with the necessary motivation when things get tough.

Coming off caffeine is best done slowly, so have patience with yourself and others. As long as the intake is continually declining, all is well. The point of zero-intake will come eventually.

Helpful telephone numbers

In the case of an emergency or overdose, always call 911 immediately for help.

  • Poison Control Centre: 1-800-222-1222 (24 hours a day, 365 days a year)
  • SAMHSA: 1-800-662-4357/ 1-800-487-4889 (24 hours a day, 365 days a year info service)
  • National Suicide Prevention Lifeline: 1-800-273-8255 (24 hours a day, 365 days a year)

Books worth reading

All books listed are available on amazon.com –

  • Caffeine Blues: Wake up to the Hidden Dangers of America’s #1 Drug – Stephen Cherniske
  • Overcoming Caffeine Addiction – Derek Tillotson
  • The Ultimate Guide to Overcoming Caffeine Addiction: The Most Effective, Permanent Solution To Overcoming Tea And Coffee Addiction For Life – George K.
  • The Truth About Caffeine – Marina Kushner, Timothy McKean
  • The Easy Way to Quit Caffeine: Live a Healthier, Happier Life – Allan Carr

Conclusion

Despite not being classified as an addiction, the effects of caffeine dependency are real, recognized and well documented by medical science. In reality, experts are becoming more aware and concerned about the adverse effects of caffeine.

In contrast, caffeine consumption has spiked in recent decades, with everything-caffeine being marketed as healthy and beneficial.

Society has migrated very fast from a cup of hot, strong coffee to get us through the day to overconsumption and caffeine-laden everything.

We live in a world that wants to be constantly on the go – never skipping a beat, missing out or looking slow. Firstly, being active all the time isn’t our natural way, and secondly, this mindset puts a tremendous amount of pressure on us.

To ease the stress, many reach for caffeine. But because it places us in an unnatural mental and physical state, we suffer the consequences over time.

Taking a gradual approach to detox and getting caffeine out of your system is the best way of avoiding severe withdrawal and introducing healthier alternatives to your lifestyle.

Once you’re caffeine-clean, you’ll feel the difference and surprisingly have more energy and mental focus than you did on caffeine. All drugs start with the promise of making life better but quickly descend into a trap that you think you can’t escape.

If you’re caught up in the caffeine trap, know that there’s a way out.

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