Even among adults, heavy caffeine use can cause unpleasant side effects. And caffeine may not be a good choice for people who are highly sensitive to its effects or who take certain medications. You may want to cut back if you're drinking more than 4 cups of caffeinated coffee a day or the equivalent and you have side effects such as:.
Some people are more sensitive to caffeine than are others. If you're susceptible to the effects of caffeine, even small amounts may prompt unwanted effects, such as restlessness and sleep problems. How you react to caffeine may be determined in part by how much caffeine you're used to drinking. People who don't regularly drink caffeine tend to be more sensitive to its effects.
Caffeine, even in the afternoon, can interfere with your sleep. Even small amounts of sleep loss can add up and disturb your daytime alertness and performance. Using caffeine to mask sleep deprivation can create an unwelcome cycle. For example, you may drink caffeinated beverages because you have trouble staying awake during the day. But the caffeine keeps you from falling asleep at night, shortening the length of time you sleep.
Whether it's for one of the reasons above or because you want to trim your spending on coffee drinks, cutting back on caffeine can be challenging. An abrupt decrease in caffeine may cause withdrawal symptoms, such as headaches, fatigue, irritability and difficulty focusing on tasks. Fortunately, these symptoms are usually mild and get better after a few days. If you're like most adults, caffeine is a part of your daily routine. Usually, it won't pose a health problem. But be mindful of caffeine's possible side effects and be ready to cut back if necessary.
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Caffeine may boost metabolism and promote fat loss, but these effects are likely to remain small over the long term. When it comes to exercise , caffeine may increase the use of fat as fuel. This is beneficial because it can help the glucose stored in muscles last longer, potentially delaying the time it takes your muscles to reach exhaustion 20 , Caffeine may also improve muscle contractions and increase tolerance to fatigue 1.
Researchers observed that doses of 2. Doses as low as 1. Finally, it may also reduce perceived exertion during exercise by up to 5. Consuming small amounts of caffeine about an hour before exercise is likely to improve exercise performance.
One thing to keep in mind is that caffeine may slightly raise blood pressure in some people. However, this effect is generally small 3—4 mmHg and tends to fade for most individuals when they consume coffee regularly 32 , 33 , 34 , It may also protect against diabetes.
This indicates that other beneficial compounds in coffee can also protect against type 2 diabetes Caffeinated beverages like coffee and tea may reduce the risk of heart disease and type 2 diabetes, although this may depend on the individual. Keep in mind that coffee also contains other substances that improve health.
Some benefits listed above may be caused by substances other than caffeine. Drinking coffee may promote a healthy liver, skin, and digestive tract. It may also prolong life and help prevent several diseases. Some side effects linked to excess intake include anxiety, restlessness, tremors, irregular heartbeat, and trouble sleeping Too much caffeine may also promote headaches, migraine, and high blood pressure in some individuals 54 , In addition, caffeine can easily cross the placenta, which can increase the risk of miscarriage or low birth weight.
Pregnant women should limit their intake 54 , 56 , Individuals taking the muscle relaxant Zanaflex or the antidepressant Luvox should avoid caffeine because these drugs can increase their effects Caffeine can have negative side effects in some people, including anxiety, restlessness, and trouble sleeping.
In this Spotlight, we tell you which brews are best for…. Caffeine stimulates the nervous system. People often consume it to stay alert, but how long do effects last, and how does it impact sleep? Is caffeine bad for you? Natural stimulant Benefits Adverse effects Variation Addiction and withdrawal Young people Takeaway Caffeine is a psychoactive substance that occurs naturally in coffee.
Caffeine is a natural stimulant. Share on Pinterest Caffeine can help counteract tiredness. Adverse effects. The effects of caffeine can vary. Caffeine addiction and withdrawal. Risks for young people. Latest news Could 'cupping' technique boost vaccine delivery?
Scientists identify new cause of vascular injury in type 2 diabetes. Adolescent depression: Could school screening help? Related Coverage. What are the health benefits of black tea? What are the health benefits of green tea? Medically reviewed by Kathy W. Warwick, R. Fortunately, caffeine is one of the most researched substances on the planet and there does exist some unbiased data from which to glean some reliable information from.
While much of the research published does allude to the safety and even potential benefits of caffeine in moderation , there are a handful of research studies that highlight the potentially harmful effects of caffeine. The risks of suffering from any of the harmful effects of caffeine are diminished by being aware of how much is personally being consumed daily. Caffeine Side Effects. Does caffeine effect fertility in women?
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