Caffeine withdrawal: symptoms and how long it lasts

Caffeine withdrawal is a set of symptoms that can start when someone who has caffeine every day suddenly stops or cuts down a lot. The most common is a headache. Symptoms usually start 12–24 hours after the last caffeine, are strongest after about 20–51 hours and can last 2–9 days. These figures come from a review of 57 experimental and 9 survey studies (Juliano and Griffiths, 2004).

Key points
• Most common symptom: headache. In experimental studies, about half of people had one.
• Other symptoms: tiredness, low energy, feeling less alert, drowsiness, low mood, difficulty concentrating, irritability, feeling foggy.
• Timeline: starts after 12–24 hours, peaks at 20–51 hours, lasts 2–9 days.
• Withdrawal can happen even at moderate daily amounts.

Table of contents

• What is caffeine withdrawal?
• Symptoms
• How long does caffeine withdrawal last?
• Who gets it?
• Cutting down on caffeine
• FAQ

What is caffeine withdrawal?

If you have caffeine every day, your body gets used to it. When you suddenly stop, or have much less than usual, you can get withdrawal symptoms for a few days. It is listed as a recognised condition in the main psychiatric diagnostic manual (DSM-5), and it is one reason a missed morning coffee can lead to a headache later in the day.

Symptoms

A review of the research identified these symptoms as the ones that reliably occur (Juliano and Griffiths, Psychopharmacology, 2004):

• headache
• fatigue (tiredness)
• low energy
• feeling less alert
• drowsiness
• feeling less content
• low mood
• difficulty concentrating
• irritability
• feeling foggy or not clear-headed

Some people also report flu-like symptoms, such as nausea or muscle aches. In the experimental studies, about 50% of people had a headache.

How long does caffeine withdrawal last?

Stage	Typical timing
Symptoms start	12–24 hours after the last caffeine
Strongest	20–51 hours
Over	after 2–9 days

Work out your own total: caffeine calculator.

Source: Juliano and Griffiths, 2004.

Caffeine itself leaves the body more quickly: its average half-life in healthy adults is about four hours. More: How long does caffeine last?

Who gets it?

Anyone who has caffeine regularly can get withdrawal symptoms when they stop suddenly. The review found that symptoms can occur after stopping even moderate daily intakes, such as the amount in a cup or two of coffee. How much caffeine you have, and how regularly, makes a difference.

Common sources of daily caffeine:

Source	Caffeine
Cup of instant coffee	about 100 mg
Cup of tea	about 75 mg
250 ml energy drink	about 80 mg
Can of cola	about 40 mg

Source: NHS. More: How much caffeine is too much?

Cutting down on caffeine

• Count what you have now. Add up coffee, tea, cola, energy drinks and supplements. Caffeine pouches count too: Optimal Native Morning Energy has 200 mg and Daily Flow 75 mg per pouch.
• Cut down in steps rather than stopping all at once, for example one drink fewer every few days.
• Swap some drinks for decaf. Decaf coffee has about 4 mg per cup. More: How much caffeine is in decaf?
• Check labels. Drinks with more than 150 mg of caffeine per litre must say "High caffeine content". More: Energy drinks with the least caffeine

If you have a severe headache, or symptoms that do not go away, speak to a pharmacist or GP.

FAQ

How long does a caffeine withdrawal headache last?
Withdrawal symptoms, including headache, usually last 2–9 days and are strongest around 20–51 hours after the last caffeine.

Can you get withdrawal from one coffee a day?
Research found that symptoms can occur after stopping even moderate daily amounts.

Is caffeine withdrawal dangerous?
The usual symptoms are unpleasant but pass within days. Speak to a pharmacist or GP if you are worried.

Does decaf help with withdrawal?
Decaf has only about 4 mg per cup, so it keeps the drink but removes almost all the caffeine. Swapping gradually lets you cut down in steps.

Read next: How long does caffeine last? · How much caffeine is too much? · Caffeine in decaf coffee