Brigette Muller never liked caffeine. Just a small sip would leave her jittery. But during the COVID-19 pandemic, she tried Olipop, a “healthy soda,” and enjoyed the Vintage Cola flavor. It energized her, and she was surprised to find out it contained 50 milligrams of caffeine. “I accidentally started drinking caffeine,” she admitted. Soon, she was consuming three cans daily. While experts say that up to 400 milligrams is safe, she felt 150 milligrams might be too much. When she tried to cut back, she turned to coffee and lattes instead. Then one day, she had an epiphany: caffeine was keeping her anxious. After switching to kombucha, which has only 15 milligrams of caffeine per 8 ounces, she quit caffeine altogether and felt calm for the first time.
After three weeks, she allowed herself to enjoy one Olipop again, but she vowed to keep her intake low. “This time is different,” she insists, committing to her new caffeine-free life.
Giving up caffeine isn’t easy. A recent Yahoo/YouGov poll found that 81% of Americans consume caffeine, with 30% having tried to quit. However, only 6% of those surveyed succeeded. So, why is caffeine so hard to resist?
Many people consume caffeine multiple times a day. Coffee remains the top choice, with 48% of caffeine drinkers identifying it as their main source. Only 20% mainly drink soda, while about 7% prefer tea. Energy drinks, like Celsius, can contain 200-300 milligrams per can. Though they might be marketed as healthier options, they still pack a significant caffeine punch. Over 30 deaths in the U.S. have been linked to energy drinks, showing the potential risks of these beverages.
So, is caffeine good for you? In moderation, it can have benefits. Some studies suggest that moderate caffeine consumption, especially from coffee, is linked to better health and may lower the risk of diseases like diabetes and heart issues. But it can also lead to increased heart rate and anxiety, as Binghamton University expert Lina Begdache explains. Some people are more sensitive to caffeine’s effects than others. For instance, Jordan Tarver, an American living in Spain, finds even a sip of coffee makes him jittery. He cut back significantly, eventually quitting altogether to regain his creative flow.
Caffeine is a brain stimulant and can create dependency. It activates the brain’s reward system, making you feel good when you consume it but bad when you don’t. The ease of becoming dependent often depends on how much you consume. For most people, a few weeks of regular use is enough to develop a reliance.
Fortunately, you can break that dependency quickly. Begdache notes that withdrawal symptoms, like headaches and fatigue, usually peak within about nine days but can be manageable if you taper off gradually.
The benefits of quitting are substantial. Allie Williams, an occupational therapist, transitioned from daily iced coffee to matcha and then to a caffeine-free lifestyle. She described the initial withdrawal period as challenging but eventually found more balance in her mood and energy. “I feel so much more balanced,” she said. “I thought I needed caffeine for energy, but I realized I still had energy buried beneath that habit.”
Experts recommend easing off caffeine by being more active. Exercise increases blood flow to the brain, helping counteract fatigue during the transition. For those looking to quit caffeine, understanding how it affects your body is vital. With determination and the right approach, a caffeine-free life can lead to newfound energy and calm joy.
For further reading on caffeine’s effects and health implications, check out this study on coffee and metabolic diseases from the Endocrine Society.
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