Here's What Happens to Your Body When You Quit Caffeine
If you're trying to kick your coffee or soda habit, here are a few things you might experience.
Reviewed by Dietitian Elizabeth Ward, M.S., RDN
About 90% of American adults consume caffeine on a regular basis and almost all of it comes from coffee, according to a 2019 study in the Journal of the Academy of Nutrition and Dietetics. And whether you're going to suddenly stop drinking coffee or just trying to cut back on your consumption, quitting coffee and other caffeine-containing foods can have some short- and long-term effects on your body.
Depending on the severity of your caffeine habit, you could start to experience some intense withdrawals (caffeine is a drug, after all). It's probably best to slowly wean yourself off of coffee and other soft drinks with caffeine—especially if you currently consume several servings a day—since those who consume only one cup of coffee per day can still experience withdrawal symptoms, according to a 2020 randomized controlled trial in Frontiers in Neurology.
While some of the following side effects may make you reconsider quitting caffeine, most of the negative consequences will only last for a few days. There are plenty of great reasons to push through if caffeine consumption has been affecting your energy levels, sleep, digestion or other aspects of your life.
Related: What Happens To Your Body When You Drink Caffeine
You Could Experience Some Nasty Headaches
Caffeine is a double-edged sword when it comes to headaches. Not only is caffeine consumption linked to more frequent headaches, but caffeine withdrawals are too. To make things even more complicated, caffeine can also be used to treat headaches says the American Migraine Foundation.
Regular consumption of caffeinated coffee can cause stiffer blood vessels which results in a decrease in blood flow, according to a 2020 Scientific Reports study. When you stop drinking coffee, blood vessels return to their regular size, and may cause headaches temporarily. When trying to relieve caffeine withdrawal headaches, just be sure to avoid Excedrin and other headache relief medications that have caffeine in them.
You Could Lose a Few Pounds
Whether you regularly consume coffee, soda—yes, even diet soda—or another caffeinated beverage, such as an energy drink, quitting caffeine could cause you to lose weight. Although plain coffee only has about 2 calories per cup, it's easy for add-ins to add up, even without ordering a fancy latte or frappuccino from a coffee shop. A plain cup of coffee with 2 tablespoons of heavy cream and 2 teaspoons of sugar has about 130 calories. Many popular coffee drinks have many more calories. A grande Caramel Macchiato made with 2% milk from Starbucks has 250 calories and 33 grams of sugar. That's a far cry from the sugar-free, nearly calorie-free beverage your coffee started as and can cause your weight to creep up over time.
Both caffeinated diet and regular soda consumption may be linked to weight gain, even though diet soda is technically calorie- and sugar-free. A 2021 Journal of the American Medical Association Network study found that drinking diet soda increased cravings for savory foods in people with obesity. Sugar substitute consumption may also cause your body to crave the real thing later. You may find yourself feeling lighter mentally and physically when you say goodbye to caffeine for good.
Related: Is Drinking Soda Bad for Weight Loss?
You Could Become Constipated
Coffee is attributed to stimulating our digestive system as much as our brain, and researchers believe it's likely due to the way caffeine interacts with the microbes that live in our gut. This means that quitting the caffeinated stuff could mean a little irregularity in the bathroom. The good thing is, if you're replacing that caffeine with water and consuming plenty of fiber-rich plant foods like fruits, veggies, nuts and whole grains, then you likely have nothing to worry about.
You Could Feel More Relaxed
Nixing caffeine means no more morning or late-night jitters, and that could be good for your stress levels. All that irritability and restlessness you may experience during the workday could dissipate or lessen simply by cutting out coffee or soda. While you may feel a bit irritable and anxious when you first stop consuming caffeinated drinks, your mood will eventually level out.
You Could Get Better Sleep
Sleep expert Michael A. Grandner, Ph.D., M.T.R., explained to us that coffee has a direct impact on our body's sleep-wake cycle, and it lasts in our body for hours. This means your midday cup of coffee or other caffeinated beverage could be the culprit for a restless night. Cutting caffeine out entirely lowers your risk of sleep disruption and helps your body recognize when it needs some shut-eye, according to a 2018 Risk Management and Healthcare Policy study.
Grandner also says you really don't need a cup of joe to energize you first thing in the morning; your body does that naturally, so quitting caffeine won't necessarily leave you in a slump all day. Try an herbal tea in the morning if you like the ritual of a warm drink to start off your day.
You Could Feel Lethargic
Caffeine is a stimulant, so it's likely you'll experience a little dip in energy for at least a few days when you first quit coffee or soda. Several side effects of caffeine withdrawal include reduced alertness and activeness, drowsiness and feeling foggy, so you may want to brace yourself before quitting for good, per the National Library of Medicine. It may be worth cutting back little by little to lessen your chance of experiencing these unpleasant side effects. This could look like ordering a half-caf latte for a few days, then mixing three parts decaf with one part regular coffee for the next few days before finally ridding of it for good.
You Could Have a Whiter Smile
Quitting coffee means saying goodbye to coffee stains for good, which is great news for your pearly whites. The American Dental Association considers coffee and soda—caffeinated or not—to be some of the most damaging foods for your teeth, as both can erode your enamel.
Read the original article on Eating Well.