How to Avoid Caffeine Withdrawal

Symptoms of withdrawal can be severe. (Dreamstime/TNS)

Q: What happens during caffeine withdrawal and what can I do to avoid it?

A: As little as 100 milligrams of caffeine per day (roughly the amount in 12 ounces of coffee) can lead to symptoms of caffeine withdrawal when consumption is stopped. When doses of caffeine are higher (the average adult caffeine consumer in the U.S. ingests about 280 milligrams per day), the symptoms of withdrawal are likely to be more severe. Caffeine withdrawal syndrome is marked by three or more of the following symptoms:

• headaches
• marked fatigue or drowsiness
• dysphoric mood, depressed mood, or irritability
• difficulty concentrating
• flu-like symptoms (nausea, vomiting, or muscle pain and stiffness)

If you’re considering stopping your caffeine intake, you can take steps to minimize or avoid symptoms of caffeine withdrawal. The most important thing to do is to gradually reduce your caffeine intake over a period of days or weeks. Research shows that tapering off your caffeine intake by 25 percent every two days will work best for avoiding symptoms of caffeine withdrawal.