Caffeine and dopamine are linked in several ways, including:
Dopamine release: Caffeine can increase dopamine release in the nucleus accumbens.
Dopamine receptor sensitivity: Caffeine increases the sensitivity of dopamine receptors.
Dopamine-mediated behaviors: Caffeine can produce behavioral effects similar to dopamine-mediated stimulants, such as cocaine and amphetamine.
Dopamine concentration: Caffeine can maintain higher dopamine concentrations in brain areas associated with attention.
Adenosine antagonism: Caffeine antagonizes adenosine receptors, which can remove the negative effects of adenosine on dopamine receptors.
Caffeineâs effects on dopamine can have a number of implications, including:
Motivation
Caffeine can improve sustained attention, vigilance, and reduce fatigue.
Exercise
Caffeine can reduce the perception of effort during exercise, which can influence motivation to sustain effort.
Neuroprotection
Caffeine can confer neuroprotection by modulating adenosine receptors and dopamine receptors.
Long-term problems
Caffeine can cause fatigue and depression once the adrenaline wears off. It can also cause sleep deficit and contribute to a comedown when trying to quit.
Yes, coffee affects dopamine in several ways:
Dopamine release: Caffeine can cause dopamine to be released in the nucleus accumbens.
Dopamine receptor sensitivity: Caffeine increases the sensitivity of dopamine receptors.
Dopamine D2/D3 receptor availability: Caffeine increases the availability of dopamine D2/D3 receptors in the human brain.
Dopamine is a neurotransmitter that activates pleasure centers in certain parts of the brain. Heroin and cocaine manipulate dopamine levels by slowing down the rate of dopamine reabsorption. Caffeine increases dopamine levels in the same way. Its effect is much weaker than heroinâs, but the mechanism is the same. Researchers suspect that this dopamine connection is what contributes to caffeine addiction.
You can see why your body might like caffeine in the short term, especially if you are low on sleep and need to remain active. Caffeine blocks adenosine reception so you feel alert. It injects adrenaline into the system to give you a boost. And it manipulates dopamine production to make you feel good.
But caffeine can cause a vicious cycle of problems in the long term. For example, once caffeine-induced adrenaline wears off, you face fatigue and depression. Another cup of coffee or energy drink can get the adrenaline flowing again, but having your body in a state of emergency, jumpy and irritable all day long, isnât very healthy.
The most important long-term problem with caffeine is its effect on your sleep. The half-life of caffeine in your body is about six hours. That means that drinking a big cup of coffee containing 200 milligrams of caffeine at 3:00 p.m. will leave about 100 milligrams of that caffeine in your system at 9:00 p.m. Adenosine reception, which is affected by caffeine, is important to sleep, and especially to deep sleep. You may be able to fall asleep hours after that big cup of coffee, but your body will probably miss out on the benefits of deep sleep.
That sleep deficit adds up fast. The next day you feel worse, so you need caffeine as soon as you get out of bed. The cycle continues day after day. Once you get into this cycle, you have to keep consuming the drug to put off an inevitable comedown. Trying to quit can leave you tired and depressed, fighting splitting headaches as blood vessels in the brain dilate. These negative effects can be enough to force caffeine addicts back onto the drug [source: Johns Hopkins].
I think this is a pretty fascinating topic. I crash pretty hard sometimes if I drink too much coffee, to the point of having deep enough depression to tell my doctor about later. Not so much with tea, although I seem to get some depression there too if I overdo it. Caffeine helps me with the depression I get the day after a relapse, and sometimes will take away PMO urges temporarily, which I suspect is because of the effect on dopamine. But again, it can sometimes have the effect of making urges harder to control, maybe when the crash hits and I start craving dopamine.
Caffeine withdrawal can cause several symptoms, such as headache, anxiety, irritability, and low energy levels. Gradually reducing your intake, staying hydrated, and getting enough sleep can help.
If the body becomes dependent on caffeine, eliminating it from the diet can cause withdrawal symptoms that typically begin 12â24 hoursTrusted Source after stopping caffeine.
Caffeine withdrawal is a recognized medical diagnosis and can affect anyone who regularly consumes caffeine.
Here are 8 common signs and symptoms of caffeine withdrawal.
1. Headache
Headaches are among the most commonly reportedTrusted Source symptoms of caffeine withdrawal.
Caffeine causes blood vessels in the brain to constrict, which slows blood flow. This can causeTrusted Source painful withdrawal headaches that can vary in length and severity as the brain adapts to the increase in blood.
Headaches will subside as the brain adapts to this increase in blood flow.
However, not all experts agree with this theory, so more research is needed. For instance, even though caffeine withdrawal can cause headaches, caffeine is used to treat certain types of headaches, like migraine episodes.
Caffeine helps enhanceTrusted Source the power of pain-relieving medications and reduces headache pain when consumed on its own.
2. Fatigue
Many people depend on a daily cup of coffee to give them an energy boost.
Caffeine helps increase alertness and reduce fatigue by blocking receptors for adenosine, a neurotransmitter that can make you feel drowsy. However, eliminating caffeine from your diet can have the opposite effect, causing drowsiness and fatigue.
Additionally, its energizing effects only last in your system for about 4 to 6 hoursTrusted Source, which may lead you to reach for multiple cups of coffee or energy drinks throughout the day to maintain alertness.
Some people, however, may take longerTrusted Source to metabolize caffeine due to certain genetic factors.
This can lead to excessive intake of and dependence on caffeine and make withdrawal symptoms much worse.
3. Anxiety
Caffeine is a stimulant that can often increaseTrusted Source heart rate and blood pressure. Just one cup of coffee can make people who are sensitive to caffeine feel jittery and anxious.
But, while consuming caffeine can cause feelings of anxiousness, cutting it out can cause this side effect as well. Anxiety. is a commonly reportedTrusted Source symptom in people who withdraw from regular caffeine consumption.
Plus, if you consume the majority of your caffeine in the form of soda or sugar-sweetened coffee, the sudden reduction in sugar may make caffeine withdrawal-induced anxiety even worse.
Animal studiesTrusted Source suggest that suddenly removing sugar from the diet after a long period of sugar consumption can cause symptoms of anxiety.
4. Difficulty concentrating
One of the main reasons people consume caffeine in the form of coffee, tea, or energy drinks is to boost concentration.
Caffeinated beverages are commonly consumed before tests, athletic events, or presentations to improve focus.
Caffeine increases levels of adrenaline (also known as epinephrine), a hormone produced by the adrenal glands as part of the bodyâs typical reaction to stress. It also boosts the activity of the excitatory neurotransmitters dopamine and norepinephrine.
This combination of reactions raises heart rate and blood pressure and stimulates the brain, causing increased alertness and improved focus.
Phasing out caffeine can negatively impact concentration as your body struggles to become accustomed to functioning without it.
5. Depressed mood
Caffeineâs ability to block adenosine not only increases alertness but has also been foundTrusted Source to improve mood.
One small study evaluating the short-term effects of coffee found that people who consumed caffeinated coffee experienced greater improvements in mood after 30 minutesTrusted Source compared to those who consumed decaffeinated coffee.
Additionally, research has linked caffeine consumption to a reduced riskTrusted Source of depression. For this reason, your mood may take a hit if you decide to quit caffeine.
6. Irritability
The caffeine in coffee may be the culprit for this feeling of irritability.
Because caffeine lasts in the system for only around 5 hoursTrusted Source, withdrawal-like symptoms, such as irritability, can occur after a nightâs rest.
It may be difficult for heavy caffeine users to cut back on the amount they are accustomed to without negatively impacting their mood.
In fact, those with anxiety disorders are often advised againstTrusted Source consuming caffeine to avoid worsening feelings of anxiousness.
7. Tremors
Since caffeine is a central nervous system stimulant, common side effects of drinking too much includeTrusted Source feeling jittery or anxious and having shaky hands.
Though not as common as other symptoms, tremors related to caffeine withdrawal typically occur in the hands and should only last for 2 to 9 daysTrusted Source.
If you are experiencing hand tremors that last longer, consult a doctor to rule out other causes.
8. Low energy
Lifestyle factors like difficulty sleeping, demanding jobs and unhealthy diets can drain energy, causing many people to reach for external sources of energy like coffee and energy drinks to revive themselves.
Sipping on a cup of coffee or energy drink boosts concentration, increasesTrusted Source heart rate, and increases blood sugar, leading to feelings of increased physical and mental energy.
However, these desired effects can leadTrusted Source to caffeine dependence, requiring more caffeine to produce the same energy boost. This is why low energy is a common complaintTrusted Source of people who are reducing or eliminating caffeine.
How to reduce caffeine withdrawal symptoms
While caffeine withdrawal symptoms are usually short-lived, they can be uncomfortable and make life difficult. Fortunately, there are ways to reduce the chances of experiencing these unpleasant side effects.
Try the following tips to reduce or completely avoid symptoms of caffeine withdrawal.
Cut back slowly: Quitting cold turkey can shock the body and worsen withdrawal symptoms. Gradually weaning off caffeine can reduce the chances of experiencing unpleasant side effects. Reduce caffeinated beverages: If youâre used to drinking full-strength coffee, start drinking half-decaf, half-regular coffee to slowly reduce dependence. Even better, swap one of your coffees for a decaf herbal tea. Stay hydrated: Drinking enough water is crucial when cutting out caffeine. Dehydration can worsenTrusted Source withdrawal symptoms, such as headache and fatigue. Get enough sleep: To combat fatigue, try getting the recommended 7 to 9 hoursTrusted Source of sleep per night. Boost energy naturally: If your energy levels have taken a hit after giving up caffeine, try incorporating natural sources of energy like exercise, nutrient-dense foods, and stress reduction techniques into your routine
A lower risk for nutrient deficiencies, better sleep, and improved fertility are only a few of the perks of cutting caffeine.
Caffeine is the most widely used stimulant in the world, and although some research has shown it can perk up your cognitive function â improving reaction time, for example â other studies have suggested there may be ample advantages to cutting back or even going caffeine-free altogether.
Here are some of the top benefits you may enjoy if you decide to give up caffeine.
1. More Sustained Energy Through the Day
When you think of a pick-me-up, does the logo of your favorite coffee place loom large in your mind? While caffeine does provide a temporary surge â itâs a stimulant, after all â most people also experience a subsequent plunge as well, according to Pam Nisevich Bede, RD, author of Fuel the Fire: A Nutrition and Body Confidence Guidebook for the Female Athlete.
âItâs only a temporary effect on your brain that makes you feel less tired,â she says. âRelying on caffeine to power through your day can drive an energy plummet hours later.â
A big part of that process, says Erin Kenney, RD, CEO of Nutrition Rewired in Boston, comes from the way the substance triggers the release of adrenaline and cortisol, hormones that kick off your fight-or-flight response. They give you that distinctive lift and buzz, but when they wear off, it can be jarring.
RELATED: Are You Sensitive to Caffeine?
2. Better Absorption of Micronutrients
Caffeine can reduce the absorption of some vitamins and minerals from food, says Nicole Avena, PhD, assistant professor of neuroscience at Mount Sinai Medical School in New York City.
Thatâs because some vitamins are water-soluble â such as vitamin C and many B vitamins, according to the Colorado State University Extension â and caffeineâs diuretic effect (meaning it increases urination) creates a situation where theyâre âwashedâ out of the body before being fully absorbed, Dr. Avena says. In addition to these water-soluble vitamins, caffeine can also interfere with the absorption of calcium and iron â two minerals that are also common deficiencies.
Many people are deficient in one or more micronutrients, and cutting out caffeine can help reverse that,â she says.
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3. Potentially Better Bone Health
Related to vitamin deficiencies, caffeineâs effect on bone health has been a subject of debate. On the âskip the javaâ side, some research has found that higher caffeine levels interfered with vitamin D absorption, reducing the way the vitamin responded in osteoblasts, the cells responsible for building bone.
That mechanism, and the strong link between vitamin D and calcium, may be why another study found that regular, high caffeine consumption is associated with reduced bone mineral density and increased urinary calcium loss.
On the other side of the debate, the Bone Health & Osteoporosis Foundation suggests that these effects are minimal in those who get the recommended amount of calcium daily and that these effects can be offset by adding a small amount of milk to a cup of coffee or tea.
RELATED: What to Eat and Avoid for Healthy Bones
4. Keeps Wrinkles at Bay for Longer
There are many factors when it comes to the development of wrinkles, but a big one is how well your body can continue making collagen, a protein that provides structure to skin, as well as tendons and ligaments, according to the Harvard T.H. Chan School of Public Health. As we age, our collagen production decreases naturally, research has found, which can affect skin resiliency, elasticity, and hydration. What speeds up that process? Too much UV light, tobacco, excessive sugar intake, and surprisingly, a large amount of caffeine.
As research has shown, caffeine actually interferes with collagen synthesis,â says Los Angeles-based registered dietitian Melissa Hooper, citing a study. âWhen collagen stores begin to decline, which occurs around age 30, it creates wrinkles. Cutting out caffeine is a simple and inexpensive dietary change that can be done to support collagen stores and help delay wrinkles.â RELATED: Everything You Need to Know About Caffeine
5. Reduces the Menopause âPower Surgesâ
Caffeine can have an effect on hormones, Hooper says, particularly estrogen. Although research has found that caffeine can change how estrogen is metabolized in younger women, it may also increase estrogen for those who are going through menopause, according to Hooper.
âThat has a tendency to increase hot flashes,â she says. âWe see that with menopausal women who regularly drink caffeine.â
One caveat to this, though, is that these estrogen changes may vary according to race, a study from the National Institutes of Health notes. Also, dose dependence may play a part. In other words, if someone drinks 2 cups of coffee every day, she may not see these results, but if itâs more than 2 cups daily, it may be an issue. RELATED: 10 Symptoms of Menopause and Perimenopause
6. Lowers the Risk of Heartburn
According to Linda Nikolakopoulos, RD, CDCES, who is based in Boston, caffeine is often a main trigger for heartburn and acid reflux, and her clients have seen tremendous success with alleviating symptoms by going caffeine-free. Research has shown that coffee, in particular, can boost heartburn risk, but even tea to a lesser extent can be problematic. Thatâs because coffee has a high degree of acidity, similar to other drinks with high acid content like orange juice.
âThis can be a game changer if you suffer from these issues,â Nikolakopoulos says. âCutting back or eliminating caffeine is one of the first strategies I recommend, because it can provide great relief.â
7. Increases Chances for Fertility
When Kenney sees women who have fertility concerns, she usually suggests they cut back on the caffeine.
âCaffeine can decrease the flow of blood to the uterus, which can interfere with implantation,â she says. âToo much caffeine can also increase the risk of blood clotting and miscarriage.â
When it comes to fertility, cutting caffeine has the potential to benefit men as well. Research has suggested caffeine may reduce the integrity of sperm by affecting DNA, potentially reducing reproductive function. The study does note that results have been inconsistent, though.
RELATED: What to Know About Getting Pregnant After Age 35
8. Less Anxiety and Better Immune Function
Just to revisit that cortisol bump for a moment: That surge of cortisol does more than give you a temporary feeling of energy, says Kenney. Regular consumption may start to make you feel less like a warrior and more like a worrier.
The way caffeine causes cortisol, in particular, to stay elevated is similar to those experiencing acute stress,â Kenney says. If itâs only the caffeine thatâs spiking your stress response, thatâs one thing; but on top of other daily stressors, it can ultimately put you at higher risk of stress-related issues like lower immune function, according to one review.
9. More Digestive Regularity and Better Hydration
Although caffeine can get things moving, it can sometimes make that process just a little too speedy, Kenney says. The substance increases peristalsis, the muscle contractions that keep food in transit through your digestive system, research has suggested.
While thatâs important, it can also contribute to loose stools and even diarrhea, and combined with caffeineâs diuretic effects, it may increase your risk of dehydration and could contribute to that lack of full absorption for some micronutrients.
RELATED: Symptoms of Diarrhea and When to See a Doctor
10. Better Workout Prep for Those With Cardiovascular Risks
Caffeine is a common ingredient in pre-workout mixes because of its stimulant effects, but one study found that those with cardiovascular risk factors were at higher risk of blood clot formation while working out if they had caffeine before the activity. Risk factors for heart disease include high blood pressure, high cholesterol, smoking, and obesity, says lead researcher Paul Nagelkirk, PhD, director of the Integrative Exercise Physiology Lab at Ball State University in Muncie, Indiana.
The difficulty is that many people, especially young people, donât tend to know their numbers with blood pressure and cholesterol,â he says. âEven if you think these are fine because youâre fit, itâs possible they could be high due to an inherited condition, for example.â
11. Deeper Sleep for More Time
Of all the effects of caffeine, sleep quality and quantity may be the most studied, and for good reason. That huge spike in cortisol and adrenaline can be tough on your sleep quality, according to Michael Breus, PhD, the author of The Sleep Doctorâs Diet Plan, and the biggest problem is its staying power.
âCaffeine can stay in your system for hours, so that afternoon pick-me-up can result in difficulty falling asleep later, or not getting deep sleep, but you may not connect the two,â he says. According to one study, caffeine can reduce total sleep time, worsen perceived sleep quality, and increase wakefulness, particularly among older adults.
RELATED: 7 Surprising Foods That Can Interfere With Your Sleep
Bottom Line: Embrace Caffeine in Moderation, But Stay Aware
What if you canât imagine life without that morning mug of coffee? Like so much in nutrition, caffeine can be a âused in moderationâ type of fix.
Dr. Nagelkirk says staying under 400 milligrams (mg) per day is a good target, which is still a robust amount â the Mayo Clinic notes that one 8-ounce cup of brewed coffee has 96 mg â but also to stay aware of how it affects you.
You can also dial back by choosing less-caffeinated options, like black or green tea. The Mayo Clinic puts one 8-ounce (oz) cup of black tea at 47 mg and an 8-oz cup of green tea at 28 mg.
Itâs worth noting that more research is needed to determine the exact effects and dosage that may be causing adverse effects. Also, some people are genetically predisposed to be hypersensitive to caffeine, so their recommended amount may be different from someone without this predisposition. Thatâs another area where more research would be helpful.
That said, if youâre struggling with any of the issues on this list, try cutting out the jump juice and see if it brings some relief. And get your blood pressure and cholesterol checked, too.
