Does Caffeine Cause Anxiety? - Medical News Today

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What to know about caffeine and anxiety

Medically reviewed by Nicole Washington, DO, MPH — Written by Karen Martin on September 15, 2021

Does caffeine cause anxiety?
Symptoms of caffeine-induced anxiety
Consuming caffeine safely
High caffeine products
Alternatives to caffeine
Summary

Caffeine is a central nervous system stimulant, and consuming too much can lead to symptoms of anxiety. These can include restlessness, feelings of uneasiness, and rapid heartbeat.

Close up of a coffee cup — Theerawat Kaiphanlert/Getty Images

Caffeine is the psychoactive drug that people consume the most in the world. It is the second most consumed beverage after water, at 1.6 billion cups per day.

A survey conducted in the United States reports that approximately 85% of the population drinks at least one caffeinated beverage every day.

While many people drink caffeine to help them “wake up” and to stay alert, too much caffeine can have a negative effect on people, leading to numerous side effects, including some symptoms of anxiety disorders.

An anxiety disorder is a mental illness in which a person is overwhelmed with feelings of fear and uneasiness that interfere with daily life. The National Institute of Mental Health (NIMH) estimates that 31.1% of all adults in the U.S. will experience an anxiety disorder at some point in their lives.

Readers should note that there is a large distinction between having a formal anxiety disorder and feeling some symptoms similar to anxiety that may be worsened by drinking coffee.

Keep reading to learn more about the connection between caffeine intake and anxiety, including the symptoms, as well as how to consume caffeine safely in order to avoid triggering or worsening anxiety symptoms.

Does caffeine cause anxiety?

A literature review describes the many effects that caffeine has on the body. One of its main mechanisms of action is to block adenosine receptors, causing increases in dopamine, noradrenalin, and glutamate. In the cardiovascular system, this increases a person’s blood pressure and heart rate. In the central nervous system, lower doses of caffeine can improve motor activity and alertness, while higher doses can produce symptoms of anxiety.

Evidence from genetic studies found that adenosine receptor genes play a role in the development of anxiety. This suggests that some individuals may have an increased risk of anxiety disorders and that caffeine may make them more susceptible. More studies are needed in this area.

The Diagnostic and Statistical Manual of Mental Disorders (DSM-5), published by the American Psychiatric Association, recognizes caffeine-induced anxiety disorder as a condition in which caffeine interferes with daily functioning. To meet the criteria for this diagnosis, a person must have symptoms of anxiety directly caused by the consumption of caffeine.

The DSM-5 has also proposed criteria for caffeine use disorder, in which all three of the following criteria must be met:

persistent desire or unsuccessful effort to control caffeine use
use of caffeine despite harm
symptoms of caffeine withdrawal

Although this is not yet an official DSM diagnosis, it provides researchers with a framework to conduct further studies.

Symptoms of caffeine-induced anxiety

The symptoms of overuse of caffeine and the symptoms of anxiety can overlap.

Symptoms of using too much caffeine include:

nausea
dizziness
dehydration
headaches
restlessness
rapid heartbeat
insomnia
anxiety

Symptoms of anxiety typically include:

feelings of fear, dread, and uneasiness
excessive worry
sweating
restlessness
tenseness
rapid heartbeat

Overuse of caffeine can cause anxiety symptoms, and on the flip side, symptoms of anxiety may become worse with the use of caffeine. If a person is concerned about their coffee intake, they should speak with a doctor.

Learn more about the symptoms of anxiety here.

Consuming caffeine safely

Studies show that there are health benefits of moderate doses of caffeine. Some of these benefits include improvements in mental alertness, concentration, fatigue, and athletic performance. Other benefits may include weight loss, lower risk of diabetes, reduced risk of Parkinson’s disease, and reduced risk of cancer.

The FDA issued guidance in 2012 stating that for healthy adults, caffeine consumption at less than 400 mg/day is not associated with adverse effects.

Results from a 2014 survey in the U.S. found that for all ages combined, the average intake of caffeine from all beverages is 165 milligrams (mg)/day. This is about the amount in 1–2 cups of regular coffee. The FDA state that any intake up to 400 mg of caffeine a day should not lead to adverse health effects. This is equivalent to about 3–4 cups of coffee.

Some groups of people, or those with certain health conditions, should talk with their doctor to determine if they should limit or avoid caffeine. These include people who:

are pregnant
are breastfeeding
have insomnia
experience migraines or chronic headaches
have anxiety
have stomach disorders such as ulcers
have an irregular heart rate or rhythm
have high blood pressure
take certain medications including stimulants, some antibiotics, asthma medications, and heart medications
are children and teenagers

Health and regulatory agencies have cautioned about the use of caffeine in these populations.

Of particular concern is the popularity of energy drinks in young people, with their high levels of both caffeine and sugar. There are also concerns about the effects of combining alcohol and caffeine.

The best way to provide more information about safe levels of consumption of caffeine needs to be determined.

The first step in making informed decisions is for a person to be aware of the caffeine content of beverages. Label reading and daily planning can help avoid the adverse consequences of excessive caffeine consumption.

People who want to reduce or limit their caffeine consumption should do so gradually. This will help avoid symptoms such as headache, fatigue, irritability, drowsiness, difficulty concentrating, and nausea.

Learn more about caffeine withdrawal here.

High caffeine products

The caffeine content of beverages was measured in the 2014 survey cited above. The investigators grouped them into several general categories:

Beverage	Caffeine Content (mg/fluid ounce)
Regular coffee	4-21
Espresso	47-63
Decaffeinated coffee	0.25
Carbonated soft drinks, caffeinated, regular or diet	2-7
Tea, caffeinated, regular or diet	1-8
Energy drinks	3-20
Energy shots	40-70
Chocolate milk	0.2-2

It is important to note that there were limitations in determining the amount of caffeine in the beverages included within the table. The study authors state that while most commercially available drinks have caffeine content listed on the label, for teas and coffees that are made to order, the content can vary widely. The caffeine content can depend on the origin of the crop, processing, and preparation.

Alternatives to caffeine

Many people rely on the jolt of energy that caffeine provides to get them going in the morning. This can sometimes come with negative consequences, such as development or worsening of anxiety symptoms.

Decaffeinated coffee or tea may be a good alternative for many people. These beverages tend to have a similar flavor, however, they may not provide the energy boost that caffeine does. Once a person successfully weans themselves from caffeine, however, these can be a calming choice.

There is a vast array of herbal teas available. They are popular throughout the world and have numerous health benefits.

Some people find that exercise can be a great way to start the day. A walk or run outside, or a jog on the treadmill indoors, can be a good way to get blood flowing and clear brain fog. Drinking water can also help people wake up.

Learn more about healthy caffeine substitutes here.

Summary

There is an association between the overuse of caffeine and anxiety. The effects of having too much caffeine can mimic symptoms of, or worsen anxiety.

People who experience caffeine-induced anxiety should avoid or reduce their consumption of caffeine.

It is important to be aware of the caffeine content of many commonly consumed beverages. With careful planning, people can make informed choices to reduce or avoid the use of caffeine.

Mental Health
Alcohol / Addiction / Illegal Drugs
Anxiety / Stress
Nutrition / Diet

How we reviewed this article:

SourcesMedical News Today has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and medical journals and associations. We only use quality, credible sources to ensure content accuracy and integrity. You can learn more about how we ensure our content is accurate and current by reading our editorial policy.

Anxiety. (2021).https://medlineplus.gov/anxiety.html
Any anxiety disorder.http://www.nimh.nih.gov/health/statistics/any-anxiety-disorder#part_2576
Anxiety disorders. (2018).https://www.nimh.nih.gov/health/topics/anxiety-disorders
Caffeine. (2021.)https://medlineplus.gov/caffeine.html
Cappelletti, S., et al. (2015). Caffeine: Cognitive and physical performance enhancer or psychoactive drug.https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4462044/
Mitchell, D.C., et al. (2014). Beverage caffeine intakes in the U.S.https://www.sciencedirect.com/science/article/pii/S0278691513007175?via%3Dihub
Poswal, F.S., et al. (2019). Herbal teas and their health benefits: A scoping review [Abstract].https://pubmed.ncbi.nlm.nih.gov/31243622/
Temple, J. L., et al. (2017). The safety of ingested caffeine: A comprehensive review.https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5445139/
Van Calker, D., et al. (2019). The role of adenosine receptors in mood and anxiety disorders.https://onlinelibrary.wiley.com/doi/10.1111/jnc.14841

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Medically reviewed by Nicole Washington, DO, MPH — Written by Karen Martin on September 15, 2021

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Does caffeine cause anxiety?

Symptoms of caffeine-induced anxiety

Consuming caffeine safely

High caffeine products

Alternatives to caffeine

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