If you have an addiction to caffeine, you usually know it fairly quickly — especially if you ever miss your regular fix. Not only can caffeine withdrawal make you feel very sluggish and cranky, it can give you severe headaches.

Caffeine is a central nervous system stimulant. And usually we get started on it because we enjoy the energy boost and the increased alertness it can give us. But there can be downsides. Caffeine increases acid production in the stomach and can lead to gastric reflux. It is also associated with fibrocystic breast disease.

But the biggest problem for many people is that over time you need more caffeine to feel as awake and stimulated, which can lead to the jitters or anxiousness — and can eventually keep you from sleeping well at night. If your caffeine kick comes from a soft drink, it can cause other potential side effects like increased risk of diabetes and osteoporosis.

How much caffeine is too much? Some estimates are that you don’t start to experience the negative effects of caffeine until you meet or exceed 500 mg per day. However, I have seen people get jittery and have sleep interference on less than that amount –so tolerance is very individualized.

For example, one cup of brewed coffee contains 95 mg of caffeine, typical colas contain 35 to 40 mg, energy drinks can contain anywhere from 80 to 170 mg per bottle, and chocolate bars contain 10 to 20 mg per serving.

If you know it’s time to cut back or quit that caffeine for good, here are some pointers:

• First and foremost, never quit cold turkey. A sudden drop in caffeine intake can lead to severe headaches. Cut back gradually by reducing your usual intake by just one serving per day. Hold at that level for a week until you are finally down to no more than one serving per day. For instance, if you normally drink 5 energy drinks per day, cut down to 4 a day for one week, then 3 a day, etc.
• Find a replacement for your caffeinated drink. If you were used to coffee, switching to decaf first can help. One cup of decaf contains only 2 mg of caffeine; so replacing one regular coffee for a decaf is still a significant reduction in caffeine. If your caffeine source was a soft drink, switching to other non-caffeinated soft drinks only takes care of the caffeine problem, not the diabetes and osteoporosis risk. It can be a start, but for a healthier alternative, try mixing a carbonated water like club soda or a sparkling mineral water with a little fruit juice. You still have a cold bubbly drink but minus the phosphoric acids that rob the bones of minerals, and the refined sugars or artificial sweeteners that influence blood sugar control. You can also try different herbal teas until you find one or two that you really like.
• Find other ways to increase your energy. Two of the best natural energy boosters I have found are drinking water and eating lots of raw fruits and vegetables. Drinking plenty of water during caffeine withdrawal not only improves your energy, it helps to flush the caffeine out of your body. And eating raw vegetables and fruits increases the body’s alkalinity and provides enzymes that can be a real picker upper. If you start craving sugar, eat fruit and nuts instead, or enjoy a sugar-free mint; peppermint oil in particular is known to stimulate the brain and increase alertness.
• Try to sleep more. As you are decreasing your caffeine, you should find it easier to sleep at night — and that’s good because at first you may feel like you need more sleep. Try to indulge yourself in that needed rest as much as possible.
• Take a high-quality multi-vitamin. The adrenal glands use vitamin C, pantothenic acid and other B vitamins, and magnesium to make their hormones. Over time, your adrenal glands will start to recuperate with those additional vitamins you are taking in and you should find that you don’t need as much sleep.

By following these tips, you’ll avoid unpleasant withdrawal symptoms and begin to replace artificial stimulation with a healthier metabolism and more natural energy.

[Ed. Note: Laura B. LaValle, RD, LD is presently the director of dietetics nutrition at LaValle Metabolic Institute (formerly part of Living Longer Institute). She offers personal nutritional counseling at LMI for clients who need help with their diet in relation to illness or disease. Laura also provides educational services in the areas of health promotion, wellness, and disease prevention. To learn more, click here.]

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