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Lauren Davenport, Senior Physiologist

Should I cut down on caffeine?

2 January 2025

Cutting out all daily caffeine consumption or stopping after 2pm may seem like a tall order, but there are some positive benefits that might surprise you. By skipping that afternoon coffee, you might end up with better sleep and become less reliant on caffeine to give you that boost of energy.

We're answering some frequently asked questions when it comes to all things caffeine, in order to help you make an informed choice about how much to drink and whether you should look to cut down.

How much caffeine is considered safe to consume?

The Food Standards Agency recommend a daily caffeine intake of up to 400mg (one standard mug of coffee is about 200mg) for healthy adults, and up to 200mg for pregnant women, which shouldn't cause any harm to the feotus.1

The effects of caffeine will vary from person-to-person, for some it will take larger amounts in order to feel the effects.

Are there any health risks of drinking too much caffeine?

With the right dose, caffeine can lift your mood and make you more alert, but too much and you risk anxiety, palpitations, agitation, diarrhoea, restlessness, and sleplessness.1 These symptoms might be made worse if you already have a health condition such as high blood pressure or heart disease, and those with a mental health condition might experience worsened psychosis.

Despite this, research shows that a moderate level of caffeine shouldn’t be detrimental to your health. For example, it won’t affect your heart health, your cholesterol levels or heart rhythm.2

Even though drinking coffee has been shown to increase blood pressure, this effect is usually temporary and is minimised over time if you drink caffeinated drinks regularly.

Some people are more sensitive to caffeine and can experience heart palpitations, so it’s then more sensible to avoid caffeine.2

At excessive levels, caffeine intoxication is possible, which is why the FSA recommends consumers to be cautious with caffeine supplements and check food labels.1

Why should I cut out caffeine from 2pm?

2pm is a good starting point, as although everyone is different, it’s thought that the time required for just half of the total caffeine to be eliminated from the body, is anywhere from 2 to 12 hours. Although for most people half of the caffeine is cleared within 4 to 6 hours.3

Taking into account how much you usually have, a 2pm curfew should mean most people are free from caffeine by bedtime. However, everyone’s metabolism is slightly different so if you are still finding it hard to go to sleep, you could start your curfew earlier.

Which food and drinks contain caffeine?

In the UK, caffeine is required to be added to the ingredients list if it has been added, and companies are required to calculate their products caffeine content and issue a warning if it is over 150mg: ‘Not suitable for children, pregnant women and persons sensitive to caffeine’.4

Many teas, chocolates and sweets, and over-the-counter medicines contain caffeine and even decaf coffee contains small amounts.

Common sources of caffeine:

  • coffee – approximately 100-140 mg (but can vary widely)
  • tea – standard mug contains around 75 mg
  • energy drinks – these can vary significantly, often containing 80mg of caffeine in a 250ml can of energy drink
  • soft drinks – a can of soft drink typically contains about 40 mg
  • chocolate – there is around 25mg of caffeine in a 50g bar of plain dark chocolate and around 10mg in a 50g bar of plain milk chocolate
  • medications and supplements – some pain relievers, weight loss pills, and dietary supplements can also contain caffeine.5

Are there withdrawal symptoms of cutting back caffeine and, if so, how long do they last?

Caffeine withdrawal symptoms can include headaches and fatigue, but it depends on how much caffeine someone regularly consumes. Withdrawal symptoms can last between two and nine days.6

Other symptoms can include:

  • irritability,
  • decreased cognitive performance,
  • flu-like symptoms,
  • nausea/vomiting/abdominal pain insomnia,
  • palpitations,
  • nervousness,
  • or muscle stiffness, pain or tremors.6

What should I do if I get headaches or fatigue when cutting down my caffeine intake?

These types of withdrawal symptoms are very common and entirely natural during the withdrawal period from caffeine. If you have some over the counter painkillers, such as paracetamol, ibuprofen or aspirin, you can take these to help block pain signals and ease most headaches.7

The International Headache Society defines a caffeine withdrawal headache as a headache that:

  • develops within 24 hours after last consuming caffeine, in people who consume at least 200 milligrams per day of caffeine for more than 2 weeks
  • goes away after 7 consecutive days of not consuming caffeine
  • improves within 1 hour of consuming 100 mg of caffeine7

Taking frequent naps is also helpful to combat any sleepiness. And you could try taking a brisk walk to re-energise. It’s also important to stay hydrated, as dehydration is known to increase both the pain and drowsiness associated with caffeine withdrawal, so sipping herbal teas and water for example should also help.

Tips to help cut down on caffeine

If you’re eating a well-balanced diet and have a good sleep routine of 7-to-9 hours a night, then cutting down on caffeine, or cutting it out completely, shouldn’t affect energy levels. As having a diet consisting of:

  • protein,
  • vegetables,
  • fruits,
  • nuts, seeds and pulses,
  • and reducing any refined or simple carbohydrates, such as white bread, pasta, rice and sugar

should all provide enough essential nutrients for good health and help you to maintain a healthy energy level that doesn’t require the use of or reliance on caffeine.

If you are hoping to reduce your caffeine intake, then stopping slowly is probably the most sensible thing to do.

  • Try reducing your intake by one cup a day, so you can pace it in a way that suits you best.
  • Or perhaps reducing by one cup a day for three days,
  • then reduced by two cups a day for three days.
  • Or you may prefer to do this over a period of weeks, reducing by an extra cup a week until you have stopped.

This is also thought to help reduce any withdrawal symptoms you may experience and can help your body adjust more gradually to managing without the stimulation caffeine provides.

References

  1. Guidance on caffeine in food supplements – Food Standards Agency
  2. Am I drinking too much caffeine? – British Heart Foundation
  3. How Long Does It Take for Caffeine to Wear Off? – Sleep Foundation
  4. Food labelling and packaging - GOV.UK
  5. Advised caffeine intake and side effects of high caffeine – Food Standards Agency
  6. Caffeine Withdrawal – National Library of Medicine
  7. What to know about caffeine withdrawal headaches – Medical News Today