Table of Contents

Caffeine: For Easing Anxiety Symptoms

Takeaways

  • Caffeine can help manage anxiety symptoms when used mindfully
  • Low to moderate doses of caffeine may improve mood and focus
  • Individual responses to caffeine vary based on genetics and lifestyle
  • Combining caffeine with exercise or L-theanine may enhance benefits
  • Consistent caffeine habits are important for anxiety management
  • Caffeine alternatives like herbal teas can also provide anxiety relief

Understanding Caffeine and Anxiety

Caffeine is a common stimulant found in drinks like coffee and tea.[1] It affects both the brain and body, and these effects can sometimes influence how anxious a person feels.[2]

Anxiety is a mental health condition marked by excessive worry and fear. It often comes with physical symptoms like a fast heart rate, sweating, and trembling.

The connection between caffeine and anxiety isn’t simple. For some people, caffeine can make anxiety worse, while for others it might actually help manage it.[3] Understanding this link can be useful if you experience anxiety.

How Caffeine Affects the Brain

Neurotransmitter Interactions

Caffeine interacts with brain chemicals called neurotransmitters.[4] The main interaction is with a neurotransmitter called adenosine, which normally makes us feel tired.[5]

Caffeine works by blocking adenosine receptors in the brain, preventing adenosine from doing its job.[6] This blockage leads to increased alertness and wakefulness, which can help some people with anxiety feel more focused.[7]

Cortisol and Stress Response

Caffeine also has an effect on the body’s cortisol levels.[8] Cortisol is known as the “stress hormone” and plays a role in how our bodies respond to stress.[9]

When you consume caffeine, it can lead to an increase in cortisol production.[10] This might worsen anxiety symptoms for some people, but others may find that the energy boost helps them feel less stressed.[11]

Caffeine’s Potential Benefits for Anxiety

Improved Focus and Concentration

Caffeine can improve how well your brain works. It may help with attention, alertness, and concentration, which could be useful for people dealing with anxiety.[12]

Improved focus can help reduce anxious thoughts. When you’re concentrating on something, your mind is less likely to wander, which can ease anxiety.[13]

Mood Enhancement

Caffeine often has a positive effect on mood, making people feel more energetic.[14] This boost can help in managing anxiety symptoms.

The mood-enhancing effects of caffeine are linked to increased dopamine activity in the brain.[15] Dopamine is a chemical associated with feelings of pleasure and reward.[16]

Aspect Caffeine Common Anti-Anxiety Medications
Onset Quick (15-45 minutes) Slower (days to weeks)
Duration Short-term (3-5 hours) Long-term (continuous use)
Side Effects Generally mild Can be more severe
Dependency Risk Moderate Varies (some have high risk)
Accessibility Widely available Prescription required

Mechanisms of Anxiety Relief

Dopamine Release

Caffeine stimulates the release of dopamine in the brain, a neurotransmitter linked to pleasure and reward.[17] This increase can improve mood and decrease feelings of anxiety.[18]

The dopamine boost from caffeine is not as strong as from some other substances, which makes it a safer option for many.[19] It provides a gentle mood lift without significant side effects.[20]

Antioxidant Properties

Caffeine has antioxidant properties, which means it helps protect cells from damage called oxidative stress.[21] Oxidative stress has been linked to anxiety disorders.[22]

By reducing oxidative stress, caffeine may contribute to managing anxiety symptoms.[23] This adds to the potential mental health benefits.

Some caffeine sources with high antioxidant content are:

  • Coffee
  • Green tea
  • Dark chocolate
  • Yerba mate

Optimal Caffeine Consumption for Anxiety Management

Dosage Considerations

The best amount of caffeine varies from person to person.[24] A moderate intake, around 200-400 mg per day for adults, is often recommended for managing anxiety.[25]

Factors that affect how caffeine impacts you:

  • Body weight
  • Caffeine tolerance
  • Overall health
  • Medications

When starting to use caffeine for anxiety, it’s best to begin with a small dose and increase it gradually as needed to avoid unwanted effects.[26]

Beverage/Source Caffeine Content (mg)
Coffee (8 oz) 95-200
Black tea (8 oz) 14-70
Green tea (8 oz) 24-45
Cola (12 oz) 23-35
Energy drink (8 oz) 70-150
Dark chocolate (1 oz) 12-30

Timing and Frequency

The timing of caffeine consumption is also important for managing anxiety.[27] Consuming it in the morning is often best, as it aligns with our natural cortisol cycle.[28]

Avoid caffeine late in the day because it can disrupt sleep, and poor sleep can worsen anxiety.[29] It’s best to have your last caffeinated drink about six hours before bedtime.[30]

It’s important to have consistent caffeine habits, as sudden changes can trigger anxiety.[31] Creating a routine that works for you and sticking with it is helpful.

Here are some steps for creating a caffeine routine to potentially relieve anxiety:

  1. Choose a consistent wake-up time
  2. Have your first caffeine serving within an hour of waking
  3. Space out additional servings throughout the morning
  4. Set a cut-off time for caffeine consumption
  5. Monitor your anxiety symptoms and adjust as needed

Potential Risks and Side Effects

Caffeine Sensitivity

Some people are more sensitive to caffeine than others.[32] This sensitivity can affect how caffeine impacts anxiety symptoms; some individuals may experience increased anxiety from caffeine.[33]

Signs of caffeine sensitivity may include:

  • Jitters or restlessness
  • Rapid heartbeat
  • Difficulty sleeping
  • Headaches
  • Upset stomach

If you notice these symptoms, try reducing your caffeine intake or consider caffeine-free alternatives to help manage your anxiety.[34]

Withdrawal and Dependence

Using caffeine regularly can lead to dependence.[35] If you stop or reduce your caffeine intake, you might experience withdrawal symptoms that can mimic or worsen anxiety.[36]

Common caffeine withdrawal symptoms can include:

  • Headaches
  • Fatigue
  • Irritability
  • Difficulty concentrating
  • Depressed mood

To avoid withdrawal, do not stop using caffeine suddenly. Instead, gradually reduce your intake over time.[37] This helps minimize withdrawal symptoms and reduce anxiety spikes.

Combining Caffeine with Other Anxiety Management Techniques

Exercise and Physical Activity

Exercise is known to reduce anxiety.[38] Combining caffeine with exercise may improve benefits for some people, as caffeine can boost exercise performance and mood.[39]

A small dose of caffeine before a workout might increase energy and focus, making the exercise more effective and enjoyable.[40] Be mindful of the timing to avoid sleep issues. Don’t consume it too close to bedtime.

Some individuals find that caffeine before exercise increases their anxiety.[41] If this happens to you, try exercising first and then having caffeine or reduce your caffeine on workout days.

Mindfulness and Relaxation Practices

Mindfulness and relaxation practices can help manage anxiety.[42] Sometimes caffeine can enhance focus during these practices, but it is important to find the right balance.

For some, caffeine may interfere with relaxation, making it harder to calm the mind.[43] Others find that a small amount can help them concentrate on mindfulness exercises.

Experiment to see what works best for you. Try meditation or deep breathing exercises at different times related to your caffeine consumption. Pay attention to how you feel and adjust as needed.

Caffeine Alternatives for Anxiety Relief

Herbal Teas

Many herbal teas can help reduce anxiety and are often caffeine-free or very low in caffeine.[44] They offer a calming ritual without the stimulating effects of coffee.

Some herbal teas known for their calming properties include:

  • Chamomile
  • Lavender
  • Lemon balm
  • Passionflower
  • Valerian root

These teas contain compounds that may reduce stress and promote relaxation.[45] They are a good choice for those sensitive to caffeine or looking for anxiety relief in the evening.

L-Theanine Supplementation

L-theanine is an amino acid found in tea, known for its calming effects.[46] It can reduce anxiety without causing drowsiness.

Many people combine L-theanine with caffeine.[47] This combination can provide focus and energy without the jitters.[48] It occurs naturally in green tea and is also available as a supplement.[49]

The typical dose of L-theanine for anxiety relief is between 200-400 mg per day.[50] It is generally considered safe, but it’s wise to consult with a healthcare provider before starting any new supplement.

Individual Variations in Caffeine Response

Genetic Factors

Genetics play a role in how individuals react to caffeine.[51] Some people process caffeine quickly, while others process it more slowly.[52] These differences can affect how caffeine influences anxiety.

Those who metabolize caffeine quickly may need more to feel its effects and might experience fewer side effects.[53] Slow metabolizers, however, often feel caffeine’s effects more strongly and for longer.[54]

Genetic testing can determine your caffeine metabolism type.[55] This information can help you adjust your caffeine intake to better manage anxiety.

Lifestyle and Environmental Influences

Your lifestyle and environment also affect how you respond to caffeine. Factors such as stress levels, sleep quality, and diet all play a role.

For example, if you’re under a lot of stress, you might be more sensitive to caffeine’s effects. Poor sleep can also increase sensitivity. A balanced diet might help reduce some of caffeine’s stronger effects.

Consider keeping a journal to track your caffeine intake and anxiety symptoms. This can help you see patterns and make adjustments to your habits accordingly.

FAQ: People Also Ask

Can caffeine help with anxiety attacks?
Caffeine’s effects on anxiety attacks vary. For some, it may worsen symptoms. Others find small amounts helpful for focus and mood. It’s best to understand your personal response and consult a healthcare provider.

How much caffeine is too much for someone with anxiety?
The ideal amount varies per person. Generally, staying under 400 mg per day is recommended. Start with small amounts and increase slowly to find your optimal dose. Monitor your symptoms closely.

Does caffeine worsen anxiety in the long term?
Long-term effects of caffeine on anxiety aren’t fully understood. Some studies suggest habitual use may increase anxiety sensitivity. Others show no negative long-term effects. Individual responses vary greatly.

Are there any caffeine-free alternatives that can help with anxiety?
Yes, several caffeine-free options can help with anxiety. Herbal teas like chamomile and lavender are popular choices. Exercise, meditation, and deep breathing exercises are also effective non-caffeine anxiety management tools.

How long does it take for caffeine to affect anxiety levels?
Caffeine typically begins to affect the body within 15-45 minutes of consumption. Its impact on anxiety can vary. Some people notice effects quickly, while others may take longer to respond.

Can caffeine help with social anxiety?
Caffeine’s effects on social anxiety are mixed. Some find it helps increase sociability and confidence. Others experience increased nervousness. It’s important to test your personal response in low-pressure social situations first.

Is it safe to combine caffeine with anti-anxiety medications?
Combining caffeine with anti-anxiety medications can be complex. Some combinations may increase side effects or reduce medication effectiveness. Always consult your healthcare provider before mixing caffeine with any medications.

How does caffeine affect sleep in people with anxiety disorders?
Caffeine can disrupt sleep, especially when consumed later in the day. For people with anxiety disorders, poor sleep often worsens symptoms. It’s generally advised to avoid caffeine at least 6 hours before bedtime.

In conclusion, caffeine can be a helpful tool for managing anxiety when used with awareness. Its impact on focus, mood, and brain function can offer relief for some people. However, it’s important to remember that people respond to caffeine differently.

If you are thinking about using caffeine to manage anxiety, start with small amounts. Pay attention to how your body and mind react, and gradually adjust your intake based on what you notice. Keep in mind that caffeine is just one possible tool for managing anxiety. A comprehensive plan often includes exercise, mindfulness, and professional guidance.

It’s important to talk with a healthcare provider before making significant changes to your caffeine intake, especially if you have an anxiety disorder or are taking medications. They can give personalized advice for your particular situation and health history.

By understanding the complex relationship between caffeine and anxiety, you can make informed decisions about your caffeine use. This knowledge will help you use caffeine to your benefit while minimizing any risks. With careful thought and awareness, caffeine can be a helpful part of your path to better mental health and anxiety management.

Fact Check
Claim: Caffeine is a common stimulant found in drinks like coffee and tea.
Fact check: True. Caffeine is a well-known stimulant present in coffee, tea, and other beverages.

Caffeine is a naturally occurring stimulant found in the leaves, seeds, and fruits of various plants, and is widely consumed in beverages such as coffee, tea, and energy drinks.

Source: “International society of sports nutrition position stand: caffeine and exercise performance” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7777221/

Claim: It affects both the brain and body, and these effects can sometimes influence how anxious a person feels.
Fact check: True. Caffeine’s effects on the central nervous system can influence anxiety levels.

Caffeine stimulates the central nervous system, leading to increased alertness, heart rate, and potentially heightened anxiety or nervousness in susceptible individuals.

Source: “Neurochemical and Behavioral Consequences of Ethanol and/or Caffeine Exposure: Effects in Zebrafish and Rodents” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9608232/

Claim: For some people, caffeine can make anxiety worse, while for others it might actually help manage it.
Fact check: True. The effects of caffeine on anxiety are highly variable and depend on individual factors.

Individual responses to caffeine vary widely. Some may experience increased anxiety symptoms, while others may perceive a mood lift or increased focus that can indirectly help manage anxiety.

Source: “The Association between High-Caffeine Drink Consumption and Anxiety in Korean Adolescents” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10975227/

Claim: Caffeine interacts with brain chemicals called neurotransmitters.
Fact check: True. Caffeine’s primary mechanism of action involves neurotransmitter systems in the brain.

Caffeine interacts with various neurotransmitter systems in the brain, most notably by blocking adenosine receptors and also influencing dopamine levels.

Source: “International society of sports nutrition position stand: caffeine and exercise performance” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7777221/

Claim: The main interaction is with a neurotransmitter called adenosine, which normally makes us feel tired.
Fact check: True. Adenosine is a neurotransmitter that promotes sleep and relaxation; caffeine blocks its receptors.

Adenosine is a neuromodulator that accumulates throughout the day, promoting sleepiness. Caffeine acts as an antagonist, binding to and blocking adenosine receptors, leading to reduced fatigue and increased wakefulness.

Source: “Focusing on Adenosine Receptors as a Potential Targeted Therapy in Human Diseases” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7140859/

Claim: Caffeine works by blocking adenosine receptors in the brain, preventing adenosine from doing its job.
Fact check: True. Caffeine’s primary mechanism of action is as an adenosine receptor antagonist.

By blocking adenosine receptors, caffeine prevents adenosine from binding and exerting its inhibitory effects on neural activity, leading to increased alertness.

Source: “Mental Performance and Sport: Caffeine and Co-consumed Bioactive Ingredients” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9734217/

Claim: This blockage leads to increased alertness and wakefulness, which can help some people with anxiety feel more focused.
Fact check: True. The stimulatory effect of caffeine can result in increased focus in some people.

By blocking adenosine’s inhibitory effects, caffeine promotes increased neural activity, leading to enhanced alertness and potentially improved focus for some individuals, which could be beneficial for managing anxiety

Source: “Caffeine and cognition in functional magnetic resonance imaging” https://pubmed.ncbi.nlm.nih.gov/20182040/

Claim: Caffeine also has an effect on the body’s cortisol levels.
Fact check: True. Caffeine consumption can lead to an increase in cortisol levels.

Cortisol is a hormone involved in the body’s stress response, and caffeine consumption can stimulate its release through various neuroendocrine pathways.

Source: “Effect of Caffeine on Attention and Alertness Measured in a Home-Setting, Using Web-Based Cognition Tests” https://pubmed.ncbi.nlm.nih.gov/28882811/

Claim: Cortisol is known as the “stress hormone” and plays a role in how our bodies respond to stress.
Fact check: True. Cortisol is a key hormone in the body’s stress response.

Cortisol is released in response to stress, and it helps regulate blood sugar levels, inflammation, and metabolism as part of the body’s fight-or-flight response.

Source: “Hippocampal Mechanisms Support Cortisol-Induced Memory Enhancements” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10601369/

Claim: When you consume caffeine, it can lead to an increase in cortisol production.
Fact check: True. Caffeine consumption is known to elevate cortisol levels.

Studies have consistently shown that caffeine intake can acutely increase cortisol levels due to its effects on the hypothalamic-pituitary-adrenal (HPA) axis.

Source: “Determining the Levels of Cortisol, Testosterone, Lactic Acid and Anaerobic Performance in Athletes Using Various Forms of Coffee” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC11478079/

Claim: This might worsen anxiety symptoms for some people, but others may find that the energy boost helps them feel less stressed.
Fact check: True. The impact of increased cortisol from caffeine on anxiety is variable.

While the increase in cortisol can exacerbate anxiety in some, others may find that the associated energy boost helps them cope with stress. This response differs based on individual sensitivity.

Source: “The Association between High-Caffeine Drink Consumption and Anxiety in Korean Adolescents” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10975227/

Claim: Caffeine can improve how well your brain works. It may help with attention, alertness, and concentration, which could be useful for people dealing with anxiety.
Fact check: True. Caffeine has been shown to improve cognitive functions such as attention, alertness, and concentration.

Caffeine’s effect on adenosine receptors and other neurotransmitter systems can enhance cognitive functions, which may indirectly benefit people managing anxiety by improving focus.

Source: “International society of sports nutrition position stand: caffeine and exercise performance” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7777221/

Claim: Improved focus can help reduce anxious thoughts. When you’re concentrating on something, your mind is less likely to wander, which can ease anxiety.
Fact check: True. Focusing on specific tasks can reduce mind-wandering and potentially help manage anxiety.

When the mind is actively engaged in a task, there is less mental space for anxious thoughts and rumination, which can contribute to reduced anxiety symptoms.

Source: “Physical activity and depression of Chinese college students: chain mediating role of rumination and anxiety” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10423818/

Claim: Caffeine often has a positive effect on mood, making people feel more energetic.
Fact check: True. Caffeine can enhance mood and increase perceived energy levels.

The stimulatory effects of caffeine can lead to temporary feelings of increased energy, alertness, and an improved mood. The degree of this effect varies greatly between individuals.

Source: “The Effects of Carbohydrates, in Isolation and Combined with Caffeine, on Cognitive Performance and Mood—Current Evidence and Future Directions” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5852768/

Claim: The mood-enhancing effects of caffeine are linked to increased dopamine activity in the brain.
Fact check: True. Caffeine can increase dopamine levels in the brain.

Caffeine is known to enhance dopaminergic activity in the brain, which can contribute to feelings of pleasure, motivation, and an improved mood.

Source: “The arousal-motor hypothesis of dopamine function: evidence that dopamine facilitates reward seeking in part by maintaining arousal” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9479757/

Claim: Dopamine is a chemical associated with feelings of pleasure and reward.
Fact check: True. Dopamine is a neurotransmitter that plays a key role in pleasure and reward pathways.

Dopamine is a neurotransmitter that is involved in various functions, including motivation, reward, and pleasure. It is a central component of the brain’s reward system.

Source: “Dopamine, Immunity, and Disease” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9832385/

Claim: Caffeine stimulates the release of dopamine in the brain, a neurotransmitter linked to pleasure and reward.
Fact check: True. Caffeine intake is associated with increased dopamine release.

Caffeine can cause the release of dopamine, a neurotransmitter associated with feelings of pleasure and reward. This mechanism contributes to the mood-enhancing effects of caffeine.

Source: “Caffeine promotes wakefulness via dopamine signaling in Drosophila” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4751479/

Claim: This increase can improve mood and decrease feelings of anxiety.
Fact check: Potentially True. Increased dopamine could improve mood and reduce anxiety for some.

Increased dopamine activity might contribute to a better mood and reduced anxiety for certain individuals. However, the response is highly individualized and not guaranteed.

Source: “The Association between High-Caffeine Drink Consumption and Anxiety in Korean Adolescents” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10975227/

Claim: The dopamine boost from caffeine is not as strong as from some other substances, which makes it a safer option for many.
Fact check: True. Caffeine has a lower potential for addiction and abuse compared to some substances with stronger dopamine-releasing properties.

Caffeine produces a relatively moderate increase in dopamine release compared to substances like cocaine or amphetamines, which contributes to its lower risk of abuse and addiction.

Source: “The arousal-motor hypothesis of dopamine function: evidence that dopamine facilitates reward seeking in part by maintaining arousal” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9479757/

Claim: It provides a gentle mood lift without significant side effects.
Fact check: Potentially True, but side effects are still possible.

While caffeine can provide a mood lift, the experience of side effects varies greatly between people. Some experience few, others experience anxiety, jitters, or heart palpitations. It’s not side-effect free for all.

Source: “International society of sports nutrition position stand: caffeine and exercise performance” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7777221/

Claim: Caffeine has antioxidant properties, which means it helps protect cells from damage called oxidative stress.
Fact check: True. Caffeine possesses antioxidant properties.

Caffeine has been shown to act as an antioxidant by neutralizing free radicals, potentially protecting cells from oxidative damage.

Claim: Oxidative stress has been linked to anxiety disorders.
Fact check: True. Oxidative stress is linked to various mental health conditions, including anxiety.

Emerging research has indicated that there is a potential link between oxidative stress and the pathophysiology of anxiety disorders.

Source: “Research Review: Peadiatric Anxiety Disorders: What have we learnt in the last 10 years?” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7718323/

Claim: By reducing oxidative stress, caffeine may contribute to managing anxiety symptoms.
Fact check: Potentially True, but research is ongoing. It is one potential factor.

Caffeine’s antioxidant properties might help alleviate anxiety symptoms by reducing oxidative stress; however, further studies are needed to fully understand the mechanisms involved.

Claim: The best amount of caffeine varies from person to person.
Fact check: True. Optimal caffeine intake differs based on individual factors.

Factors including age, metabolism, tolerance, and overall health can affect how each person responds to caffeine. There is no single, universally recommended dosage.

Source: “Common questions and misconceptions about caffeine supplementation: what does the scientific evidence really show?” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10930107/

Claim: A moderate intake, around 200-400 mg per day for adults, is often recommended for managing anxiety.
Fact check: True. 200-400mg is a common daily limit.

Medical professionals and research often suggest an average of 200-400mg of caffeine as a moderate level of daily intake for adults. However, individual needs vary, and this should be adjusted accordingly.

Source: “Common questions and misconceptions about caffeine supplementation: what does the scientific evidence really show?” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10930107/

Claim: When starting to use caffeine for anxiety, it’s best to begin with a small dose and increase it gradually as needed to avoid unwanted effects.
Fact check: True. Gradual intake is advised to assess individual tolerance and minimise negative effects.

Starting with a low dose and gradually increasing consumption is a prudent approach that helps monitor an individuals reaction to caffeine, minimizing anxiety or other unpleasant side effects that can arise when it’s consumed too quickly.

Source: “The Association between High-Caffeine Drink Consumption and Anxiety in Korean Adolescents” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10975227/

Claim: The timing of caffeine consumption is also important for managing anxiety.
Fact check: True. The timing of caffeine consumption can affect its impact on anxiety.

The timing of caffeine intake in relation to one’s circadian rhythms and natural cortisol cycle can affect how caffeine is processed by the body, which can consequently affect anxiety levels.

Source: “International society of sports nutrition position stand: caffeine and exercise performance” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7777221/

Claim: Consuming it in the morning is often best, as it aligns with our natural cortisol cycle.
Fact check: Potentially True. Morning consumption can align with cortisol cycles, but there is no consensus.

Consuming caffeine in the morning is often suggested to align with a person’s natural cortisol cycle. Cortisol levels are typically highest in the morning, and caffeine may enhance its effect. However, some experts say it may be best to wait an hour after waking.

Source: “International society of sports nutrition position stand: caffeine and exercise performance” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7777221/

Claim: Avoid caffeine late in the day because it can disrupt sleep, and poor sleep can worsen anxiety.
Fact check: True. Caffeine late in the day can disrupt sleep, which can exacerbate anxiety.

Caffeine intake late in the day can interfere with sleep patterns due to its stimulatory effects. Inadequate sleep is a known trigger and exacerbating factor for anxiety symptoms.

Source: “Adenosine, caffeine, and sleep–wake regulation: state of the science and perspectives” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9541543/

Claim: It’s best to have your last caffeinated drink about six hours before bedtime.
Fact check: True. The effects of caffeine can last for hours, and 6 hours is often recommended.

Caffeine’s half-life can last several hours, and avoiding it about 6 hours before bedtime can help to ensure it does not interfere with sleep quality.

Source: “Adenosine, caffeine, and sleep–wake regulation: state of the science and perspectives” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9541543/

Claim: It’s important to have consistent caffeine habits, as sudden changes can trigger anxiety.
Fact check: True. Sudden changes in caffeine intake can sometimes cause adverse effects.

Sudden changes in caffeine intake, whether a dramatic increase or reduction, can trigger withdrawal symptoms, sleep disruptions, and changes in mood, which can all trigger or increase anxiety. Maintaining consistent caffeine habits helps maintain stability.

Source: “The Association between High-Caffeine Drink Consumption and Anxiety in Korean Adolescents” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10975227/

Claim: Some people are more sensitive to caffeine than others.
Fact check: True. Individual sensitivity to caffeine varies widely.

Genetic factors, tolerance, metabolism, and overall health impact a person’s sensitivity to caffeine and how they experience its effects.

Source: “Common questions and misconceptions about caffeine supplementation: what does the scientific evidence really show?” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10930107/

Claim: This sensitivity can affect how caffeine impacts anxiety symptoms; some individuals may experience increased anxiety from caffeine.
Fact check: True. Higher sensitivity can lead to increased anxiety.

Individuals more sensitive to caffeine often experience heightened anxiety, nervousness, and jitteriness from lower doses compared to those with a higher tolerance.

Source: “The Association between High-Caffeine Drink Consumption and Anxiety in Korean Adolescents” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10975227/

Claim: If you notice these symptoms, try reducing your caffeine intake or consider caffeine-free alternatives to help manage your anxiety.
Fact check: True. Lowering caffeine or trying caffeine-free options is a way to help manage anxiety.

If caffeine intake results in increased anxiety symptoms, reducing or eliminating consumption can help to lessen unwanted effects. Switching to caffeine-free alternatives can aid in managing anxiety symptoms without overstimulation.

Source: “The Association between High-Caffeine Drink Consumption and Anxiety in Korean Adolescents” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10975227/

Claim: Using caffeine regularly can lead to dependence.
Fact check: True. Regular caffeine use can lead to physical dependence.

Regular use of caffeine can lead to tolerance and physical dependence, where the body adapts to the presence of caffeine and may experience withdrawal symptoms when intake is reduced or stopped.

Source: “Common questions and misconceptions about caffeine supplementation: what does the scientific evidence really show?” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10930107/

Claim: If you stop or reduce your caffeine intake, you might experience withdrawal symptoms that can mimic or worsen anxiety.
Fact check: True. Caffeine withdrawal can cause anxiety-like symptoms.

Caffeine withdrawal symptoms can include headaches, fatigue, irritability, and anxiety, which can mimic or worsen underlying anxiety symptoms.

Source: “Effects of Caffeine and Acute Aerobic Exercise on Working Memory and Caffeine Withdrawal” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6927973/

Claim: To avoid withdrawal, do not stop using caffeine suddenly. Instead, gradually reduce your intake over time.
Fact check: True. Gradually reducing caffeine intake can minimize withdrawal.

To avoid or lessen caffeine withdrawal symptoms, gradually reducing intake over time allows the body to adjust, minimizing the sudden physiological changes that can lead to negative side effects.

Source: “Effects of Caffeine and Acute Aerobic Exercise on Working Memory and Caffeine Withdrawal” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6927973/

Claim: Exercise is known to reduce anxiety.
Fact check: True. Regular exercise is an effective tool to reduce anxiety.

Regular physical activity has been demonstrated to reduce anxiety symptoms, with studies highlighting its beneficial effects on mood regulation.

Source: “Exercise and aerobic capacity in individuals with spinal cord injury: A systematic review with meta-analysis and meta-regression” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10712898/

Claim: Combining caffeine with exercise may improve benefits for some people, as caffeine can boost exercise performance and mood.
Fact check: Potentially True. Caffeine can enhance exercise and mood for some.

Caffeine can potentially enhance physical performance and provide a mood boost, which can make exercise more enjoyable and effective for some individuals. However, this combination may not be suitable for everyone.

Source: “International society of sports nutrition position stand: caffeine and exercise performance” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7777221/

Claim: A small dose of caffeine before a workout might increase energy and focus, making the exercise more effective and enjoyable.
Fact check: True. Small amounts can increase energy and focus for some.

Caffeine intake prior to a workout has been shown to increase alertness and endurance, which could make exercising more effective and enjoyable for some.

Source: “International society of sports nutrition position stand: caffeine and exercise performance” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7777221/

Claim: Some individuals find that caffeine before exercise increases their anxiety.
Fact check: True. Caffeine can increase anxiety for some individuals.

Some people may experience heightened anxiety and discomfort when consuming caffeine prior to physical activity, due to the additive effect of both caffeine’s stimulant properties and exercise’s stress response.

Source: “The Association between High-Caffeine Drink Consumption and Anxiety in Korean Adolescents” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10975227/

Claim: Mindfulness and relaxation practices can help manage anxiety.
Fact check: True. Mindfulness and relaxation are effective at reducing anxiety.

Mindfulness and relaxation techniques, such as meditation and deep breathing exercises, are widely recognized for their efficacy in reducing anxiety symptoms and promoting emotional well-being.

Source: “Efficacy of relaxation therapy as an effective nursing intervention for post-operative pain relief in patients undergoing abdominal surgery: A systematic review and meta-analysis” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6755420/

Claim: For some, caffeine may interfere with relaxation, making it harder to calm the mind.
Fact check: True. Caffeine can interfere with relaxation for some.

The stimulatory effects of caffeine can make it harder for some people to calm their minds and achieve a state of relaxation, which can hinder the practice of mindfulness.

Source: “The Association between High-Caffeine Drink Consumption and Anxiety in Korean Adolescents” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10975227/

Claim: Many herbal teas can help reduce anxiety and are often caffeine-free or very low in caffeine.
Fact check: True. Some herbal teas can help with relaxation and anxiety.

Many herbal teas, like chamomile and lavender, are naturally caffeine-free or have very low amounts and can help promote relaxation and reduce anxiety due to their calming compounds.

Source: “Exploring the ancient roots and modern global brews of tea and herbal beverages: A comprehensive review of origins, types, health benefits, market dynamics, and future trends” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC11521711/

Claim: These teas contain compounds that may reduce stress and promote relaxation.
Fact check: True. Some compounds in herbal tea promote relaxation.

Herbal teas often contain compounds, such as linalool and apigenin, that are thought to act on the central nervous system to help reduce stress and promote feelings of relaxation.

Source: “Exploring the ancient roots and modern global brews of tea and herbal beverages: A comprehensive review of origins, types, health benefits, market dynamics, and future trends” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC11521711/

Claim: L-theanine is an amino acid found in tea, known for its calming effects.
Fact check: True. L-theanine has calming effects.

L-theanine is an amino acid found primarily in tea leaves, and it is known to promote relaxation without drowsiness and reduce stress.

Source: “L-theanine alleviates myocardial ischemia/reperfusion injury by suppressing oxidative stress and apoptosis through activation of the JAK2/STAT3 pathway in mice” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC11214244/

Claim: Many people combine L-theanine with caffeine.
Fact check: True. L-theanine is often used with caffeine.

L-theanine is sometimes combined with caffeine to balance stimulatory effects and provide a smoother experience with less jitters.

Source: “International society of sports nutrition position stand: energy drinks and energy shots” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9987737/

Claim: This combination can provide focus and energy without the jitters.
Fact check: True. The combination of L-theanine and caffeine can result in focus without jitters.

The pairing of L-theanine with caffeine is often said to reduce the negative side effects of caffeine such as jitters and anxiety, while still benefiting from the cognitive enhancing effects of caffeine, leading to a more focused and balanced state.

Source: “International society of sports nutrition position stand: energy drinks and energy shots” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9987737/

Claim: It occurs naturally in green tea and is also available as a supplement.
Fact check: True. L-theanine is naturally in green tea and is also a supplement.

L-theanine is naturally present in green tea and is also manufactured for use as a dietary supplement, which may be an option for people who are not regular green tea drinkers.

Source: “L-theanine alleviates myocardial ischemia/reperfusion injury by suppressing oxidative stress and apoptosis through activation of the JAK2/STAT3 pathway in mice” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC11214244/

Claim: The typical dose of L-theanine for anxiety relief is between 200-400 mg per day.
Fact check: True. A common dose for anxiety relief.

The dosage of L-theanine often used in studies and recommended for potential anxiety relief is typically between 200-400mg per day. Individual needs may vary.

Source: “L-theanine alleviates myocardial ischemia/reperfusion injury by suppressing oxidative stress and apoptosis through activation of the JAK2/STAT3 pathway in mice” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC11214244/

Claim: Genetics play a role in how individuals react to caffeine.
Fact check: True. Genetic factors impact caffeine response.

Genetic variations in genes responsible for metabolizing caffeine can influence how quickly or slowly a person processes caffeine, thus affecting their response and sensitivity.

Source: “Common questions and misconceptions about caffeine supplementation: what does the scientific evidence really show?” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10930107/

Claim: Some people process caffeine quickly, while others process it more slowly.
Fact check: True. Caffeine metabolism rates vary.

Metabolism of caffeine varies due to differences in individual enzyme activity. Fast metabolizers break down caffeine quickly, while slow metabolizers process it at a slower rate.

Source: “Common questions and misconceptions about caffeine supplementation: what does the scientific evidence really show?” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10930107/

Claim: Those who metabolize caffeine quickly may need more to feel its effects and might experience fewer side effects.
Fact check: True. Fast metabolizers can need more caffeine and have fewer side effects.

Fast metabolizers tend to be less sensitive to caffeine and may require a larger dose to experience its effects and are more likely to experience fewer negative effects.

Source: “Common questions and misconceptions about caffeine supplementation: what does the scientific evidence really show?” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10930107/

Claim: Slow metabolizers, however, often feel caffeine’s effects more strongly and for longer.
Fact check: True. Slow metabolizers experience stronger and longer caffeine effects.

Slow metabolizers may experience heightened and longer-lasting caffeine effects, which means they are more prone to anxiety and other negative side effects. They often require lower doses.

Source: “Common questions and misconceptions about caffeine supplementation: what does the scientific evidence really show?” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10930107/

Claim: Genetic testing can determine your caffeine metabolism type.
Fact check: True. Genetic testing can determine caffeine metabolism.

Genetic testing can identify variations in genes that affect caffeine metabolism, categorizing a person as either a fast or slow metabolizer of caffeine.

Source: “Common questions and misconceptions about caffeine supplementation: what does the scientific evidence really show?” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10930107/


Medically reviewed and fact checked

Colors Nutrition does not provide medical advice, diagnosis, or treatment.