Although caffeine is generally safe in low-to-moderate amounts, high levels of consumption may lead to unpleasant and even dangerous side effects.
Coffee and tea are healthy beverages.
Most types contain caffeine, a substance that may boost your mood, metabolism and mental and physical performance. Studies have also shown that it’s
However, high doses of caffeine may have unpleasant and even dangerous side effects.
Research has shown that your genes
What’s more, individuals who aren’t used to caffeine may experience symptoms after consuming what is typically considered a moderate dose
Here are 9 side effects of too much caffeine.
Caffeine is known to increase alertness.
It works by blocking the effects of adenosine, a brain chemical that makes you feel tired. At the same time, it triggers the release of adrenaline, the “fight-or-flight” hormone associated with increased energy.
However, at higher doses, these effects may become more pronounced, leading to anxiety and nervousness.
In fact, caffeine-induced anxiety disorder is
Extremely high daily intakes of 1,000 mg or more per day have been reported to cause nervousness, jitteriness and similar symptoms in most people, whereas even a moderate intake may lead to similar effects in caffeine-sensitive individuals.
If you notice that you often feel nervous or jittery, it might be a good idea to look at your caffeine intake and cut it back.
Caffeine’s ability to help people stay awake is one of its most prized qualities.
On the other hand, too much caffeine can make it difficult to get enough restorative sleep.
Studies have found that higher caffeine intake appears to increase the amount of time it takes to fall asleep. It may also decrease total sleeping time.
These results suggest that it’s important to pay attention to both the amount and timing of caffeine to optimize your sleep.
Many people find that a morning cup of coffee helps get their bowels moving.
Coffee’s laxative effect has been attributed to the release of gastrin, a hormone the stomach produces that speeds up activity in the colon. What’s more, decaffeinated coffee has been shown to produce a similar response.
Given this effect, it’s not surprising that large doses of caffeine may lead to loose stools or even diarrhea in some people.
Since coffee can have major effects on digestive function, you may want to cut back on the amount you drink or switch to tea if you experience any issues.
Rhabdomyolysis is a serious condition in which damaged muscle fibers enter the bloodstream, leading to kidney failure and other problems.
Common causes of rhabdomyolysis include trauma, infection, drug abuse, muscle strain and bites from poisonous snakes or insects.
However, there have been several reports of rhabdomyolysis related to excessive caffeine intake, although this is relatively rare.
Despite all of caffeine’s health benefits, there’s no denying that it may become habit-forming.
A detailed review suggests that although caffeine triggers certain brain chemicals similarly to the way cocaine and amphetamines do, it does not cause classic addiction the way these drugs do.
However, it may lead to psychological or physical dependency, especially at high dosages.
Even though the compound does not seem to cause true addiction, if you regularly drink a lot of coffee or other caffeinated beverages, there’s a very good chance you may become dependent on its effects.
Overall, caffeine
However, it has been shown to raise blood pressure due to its stimulatory effect on the nervous system.
Elevated blood pressure is a risk factor for heart attack and stroke because it may damage arteries over time, restricting the flow of blood to your heart and brain.
However, caffeine’s effect on blood pressure seems to be temporary. Also, it seems to have the strongest impact on people who aren’t used to consuming it.
Paying attention to the dosage and timing of caffeine is important, especially if you already have high blood pressure.
The stimulatory effects of high caffeine intake may cause your heart to beat faster.
It
If you notice any changes in your heart rate or rhythm after drinking caffeinated beverages, consider decreasing your intake.
Coffee, tea and other caffeinated beverages are known to boost energy levels.
However, they can also have the opposite effect by leading to rebound fatigue after the caffeine leaves your system.
An older review found that although caffeinated energy drinks increased alertness and improved mood for several hours, participants were often more tired than usual the following day.
To maximize caffeine’s benefits on energy and avoid rebound fatigue, try to consume it in moderate rather than high doses.
Increased urination is a common side effect of high caffeine intake due to the compound’s stimulatory effects on the bladder.
You may have noticed that you need to urinate frequently when you drink more coffee or tea than usual.
A 2024 study observed the association between wet, overactive bladder (OAB) and caffeine consumption. The results showed that consuming tea over
However, there is limited research as to whether all caffeinated beverages have the same effect.
If you drink a lot of caffeinated beverages and feel that your urination is more frequent or urgent than it should be, it may be a good idea to cut back on your intake to see if your symptoms improve.
Light-to-moderate caffeine intake seems to provide impressive health benefits in many people.
On the other hand, very high dosages may lead to side effects that interfere with day-to-day living and might even cause serious health issues.
Although responses vary from person to person, the effects of high intake demonstrate that more isn’t necessarily better.
To get the benefits of caffeine without undesirable effects, consider conducting an honest assessment of your sleep, energy levels, and other factors that might be affected, and reduce your intake if needed.