Caffeine Withdrawal: Symptoms, How Long It Lasts and How to Cut Back

Caffeine withdrawal is the set of symptoms, most often headache and tiredness, that can show up when someone who has caffeine every day suddenly stops. In a review of 57 experimental and 9 survey studies, symptoms typically began 12 to 24 hours after the last dose, peaked at 20 to 51 hours and lasted 2 to 9 days (Juliano and Griffiths, 2004). The FDA says withdrawal is not considered dangerous but can be unpleasant, and that it is best to cut back gradually (FDA). This guide covers the symptoms, the timeline, how common it is and how to cut back.

It is educational, not medical advice.

Key Takeaways

• Most common symptoms: headache, fatigue, low energy, low alertness, drowsiness, low mood, trouble concentrating, irritability and a foggy head (Juliano and Griffiths, 2004).
• Timeline: onset at 12 to 24 hours, peak at 20 to 51 hours, and 2 to 9 days in total (Juliano and Griffiths, 2004).
• How common: headache appeared in about 50% of people in experimental studies, and 13% had symptoms strong enough to interfere with daily life (Juliano and Griffiths, 2004).
• Moderate drinkers too: adults averaging 235 mg a day, about 2.5 cups of coffee, reported moderate or severe headache 52% of the time on a caffeine-free placebo (Silverman et al., 1992).
• Best approach: cut back gradually rather than all at once (FDA).

What Is Caffeine Withdrawal?

When caffeine is part of your daily routine, your body gets used to it. Stopping suddenly can bring on a predictable cluster of symptoms that ease once your body adjusts, or as soon as caffeine comes back. Reports of it in the medical literature go back more than 170 years, but the most careful experiments, where people did not know whether they were getting caffeine or a placebo, are more recent (Juliano and Griffiths, 2004).

Withdrawal is different from having too much caffeine. Too much tends to cause jitters, a racing heart and poor sleep, which our guide to how much caffeine is too much covers. Withdrawal is the opposite swing: tired, slow and achy.

Caffeine Withdrawal Symptoms

Of 49 symptom groups reported in the research, 10 met the review's criteria for being real withdrawal effects (Juliano and Griffiths, 2004):

• Headache: the best known sign.
• Fatigue and low energy: feeling drained or less active.
• Lower alertness and drowsiness: struggling to stay sharp.
• Low mood: feeling less content or down.
• Difficulty concentrating: and feeling foggy or not clearheaded.
• Irritability: a shorter fuse than usual.

Flu-like feelings, nausea or vomiting, and muscle pain or stiffness were judged likely to be withdrawal effects too (Juliano and Griffiths, 2004). Most people get only some of these, and many notice little more than a dull headache and a sleepy afternoon.

How Long Does Caffeine Withdrawal Last?

Stage	Typical timing	What people notice
Onset	12 to 24 hours after the last dose	Headache and tiredness begin
Peak	20 to 51 hours	Symptoms at their strongest
Fading	Up to 2 to 9 days in total	Energy and focus return to normal

These timings come from the review of experimental studies (Juliano and Griffiths, 2004). Because symptoms can start within a day, many people first notice withdrawal on a weekend or a holiday when their routine changes.

How Common Is It?

In experimental studies, about 50% of people had a headache when caffeine was stopped, and 13% had distress or a drop in daily functioning that counted as clinically significant (Juliano and Griffiths, 2004).

You do not need to be a heavy drinker to notice it. In a double-blind study of 62 adults with low to moderate intake, averaging 235 mg a day or about 2.5 cups of coffee, 52% reported moderate or severe headache during the caffeine-free placebo period, compared with 2% while on their normal diet (Silverman et al., 1992).

Real life shows the same pattern. Among 755 caffeine users surveyed on the first day of the Ramadan fast, 55.5% reported a caffeine withdrawal headache (Magdy et al., 2023).

What Does a Caffeine Withdrawal Headache Feel Like?

In the Ramadan survey, most people with a withdrawal headache described it as throbbing (59.4%) and moderate in strength (54.2%), and about a third said it was spread across the head rather than in one spot (Magdy et al., 2023). It usually builds over the first day without caffeine and fades over the following days.

A sudden, severe headache, or one with fever, a stiff neck, confusion or changes in vision, is not typical of caffeine withdrawal and needs prompt medical care.

How to Cut Back on Caffeine Without the Slump

• Go gradually: the FDA recommends reducing slowly if you are used to caffeine every day (FDA). One simple plan is to trim your daily total by about a quarter every few days.
• Count every source: a 12-ounce brewed coffee holds 113 to 247 mg, black tea about 71 mg and green tea about 37 mg (FDA). Soft drinks, energy drinks and chocolate add up too.
• Swap, do not just stop: replace one coffee with half-caf, tea or decaf. Decaf still has 2 to 15 mg in an 8-ounce cup (FDA). See coffee alternatives for more ideas.
• Move your last cup earlier: caffeine can linger for many hours; our guide to how long caffeine lasts explains the half-life.
• Plan around the peak: symptoms are strongest at 20 to 51 hours, so avoid starting a cutback right before a big day (Juliano and Griffiths, 2004).

Cocoa drinks are a popular step down because cocoa's main stimulant is theobromine, with only a little caffeine. Our guide to theobromine vs caffeine compares the two, and caffeine crash covers the afternoon dip many people feel.

When to Talk to a Professional

Most caffeine withdrawal passes within about a week. Talk to your health care provider if symptoms last longer than two weeks, if headaches are severe, or if you are pregnant, breastfeeding or taking medicines that interact with caffeine and want help planning a cutback (FDA).

Where Our Products Fit

Theanine Nasal Spray gives 36 mg of L-theanine per serving and is caffeine-free, so it does not add to your daily caffeine total while you cut back. Mushroom Cacao is a cocoa and cacao drink with lion's mane and cordyceps; cocoa naturally carries some caffeine and theobromine, so it is lighter than coffee but not caffeine-free. If you want a daily routine built around energy rather than caffeine, the Energy Stack combines NAD+ Nasal Spray, Forage and Methyl B-12 Nasal Spray. Read more on our L-theanine ingredient page, in L-theanine and caffeine, and on the Non-Stimulant Energy and Focus hub.

Frequently Asked Questions

How long does caffeine withdrawal last?

Usually 2 to 9 days, with the worst of it between 20 and 51 hours after your last dose (Juliano and Griffiths, 2004).

How soon does caffeine withdrawal start?

Typically 12 to 24 hours after your last caffeine (Juliano and Griffiths, 2004), which is why a late morning without coffee can bring on a headache.

Can you get withdrawal from just one or two cups a day?

Yes. Adults averaging about 2.5 cups of coffee a day reported moderate or severe headache 52% of the time when switched to a placebo (Silverman et al., 1992).

Is caffeine withdrawal dangerous?

The FDA says it is not considered dangerous but can be unpleasant (FDA). Severe or unusual symptoms should be checked by a professional.

What are the symptoms of caffeine withdrawal?

Headache, fatigue, low energy, low alertness, drowsiness, low mood, difficulty concentrating, irritability and feeling foggy, and possibly nausea, flu-like feelings or muscle aches (Juliano and Griffiths, 2004).

Is it better to quit caffeine cold turkey or slowly?

Slowly. The FDA advises cutting back gradually if you are used to caffeine every day (FDA).

Does decaf help with caffeine withdrawal?

Decaf can make a cutback easier as a swap for regular coffee, and it still holds a little caffeine, typically 2 to 15 mg per 8-ounce cup (FDA).

Why do I get a headache on weekends?

If you have coffee later than usual on weekends, symptoms that start 12 to 24 hours after your last dose can show up before your first cup (Juliano and Griffiths, 2004).

Sources

1. Juliano LM, Griffiths RR. A critical review of caffeine withdrawal: empirical validation of symptoms and signs, incidence, severity, and associated features. Psychopharmacology. 2004. PubMed 15448977
2. Silverman K, Evans SM, Strain EC, Griffiths RR. Withdrawal syndrome after the double-blind cessation of caffeine consumption. N Engl J Med. 1992. PubMed 1528206
3. Magdy R, El Desouky ED, Hammad EM, et al. Prevalence, characteristics, and factors associated with caffeine-withdrawal headache during the first day of Ramadan. Headache. 2023. PubMed 36942412
4. U.S. Food and Drug Administration. Spilling the Beans: How Much Caffeine Is Too Much? FDA

Our products are not intended to diagnose, treat, cure or prevent any disease. This article is for education only and is not medical advice.