If you’re already on your third giant cup of coffee and it’s not even noon yet, you might want to consider whether it’s time to take your daily coffee break. That’s because while coffee is a readily available source of caffeine, it’s also a common cause of unwanted side effects that go beyond irritability. Studies have shown that caffeine acts as a central nervous system stimulant, leading to increased alertness and energy. No wonder so many people go straight to Starbucks when they’re busy or don’t have enough time for a nap. Because caffeine is a large molecule, it can easily pass through the membranes that line the digestive tract. This means that from the first sip (or sip), the caffeine contained in your food or drink begins to enter your bloodstream. According to the Sleep Doctor, caffeine energizes your body and gives you a feeling of alertness by mimicking a compound called adenosine. This process enhances the feel-good hormone dopamine, triggers the release of adrenaline, and provides a jolt of energy. A landmark study found that the average half-life (meaning how long something remains active in the body) in a healthy person is 5.7 hours after ingestion. This indicates how long caffeine remains active in your body, and therefore determines how long you can feel its effects. But have you ever noticed that some people fall asleep quickly after drinking two cups of espresso, while others can drink just one cup of coffee and still feel tired and can’t fall asleep? As it turns out, there are different levels of sensitivity to caffeine. According to the Mayo Clinic, most people can easily tolerate up to 400 milligrams (mg) of caffeine per day (the amount found in about 20 ounces of coffee) without side effects. However, according to Caffeine Informer, about 10 percent of the population is considered hyposensitive to caffeine, meaning they can tolerate higher amounts than normal without any problems. People with caffeine sensitivity cannot tolerate even small amounts of caffeine without experiencing negative effects. Read on to learn more about caffeine sensitivity and what to do if you develop a caffeine sensitivity. Signs and Symptoms of Caffeine Sensitivity What is caffeine sensitivity and what are its symptoms? People with caffeine sensitivity feel the effects of caffeine more strongly than people without caffeine sensitivity. After just a few sips of coffee, you may feel as if you’ve had multiple cups of espresso. “Insomnia caused by caffeine intake may also be due to caffeine affecting your sleep cycle. If you experience heart palpitations or heart palpitations, talk to your doctor and ask them how much caffeine is safe to consume,” says Erin Palinsky Wade, RD, CDE, a nutritionist and author of 2 Day Diabetes Diet. Other symptoms of caffeine sensitivity or intolerance include: Headaches Heart palpitations Insomnia Restlessness Anxiety Increased heart rate If any of these apply to you and you consume caffeine on a regular basis, be sure to track your intake and read food labels to find hidden sources of caffeine. It is also a good idea to raise your concerns with your doctor in case there may be another cause for your symptoms. Causes of Caffeine Sensitivity What causes caffeine sensitivity? There are many factors that contribute to caffeine sensitivity, and unfortunately we cannot control them all. The most common risk factors for caffeine sensitivity are: You’re a Man Research suggests that women naturally metabolize caffeine faster than men. Because it takes men longer to process caffeine, it can stay in your body for longer and cause side effects. As a result, just being male makes you more likely to be sensitive to caffeine. …or a woman on the pill If you’re a woman on birth control pills, the playing field for Java is leveled to some extent. Caffeine competes with the same enzymes in the liver that also process estrogen. Research shows that when synthetic hormones are introduced into the body, as is the case with oral contraceptives, the body processes caffeine about one-third as fast as it would otherwise. Your Medication Is Caused Some types of medications can interact with caffeine, making side effects more noticeable. For example, the Mayo Clinic notes that drugs and supplements such as theophylline (Theo-24), used to treat respiratory illnesses, and the herbal supplement echinacea can both increase the effects of caffeine in the body. Talk to your doctor or pharmacist to find out if any medications you’re taking affect how your body processes caffeine. It’s in your genes Believe it or not, there is a genetic component to the way your body processes caffeine, meaning your genetic makeup alone can make you hypersensitive to caffeine. Research indicates that variations in the ADORA2A gene correlate with differences in the effects of caffeine on sleep in different people. Another study involving 120,000 participants identified six genes that may influence how people metabolize and become dependent on caffeine. People who don’t regularly consume caffeine Caffeine has a stronger effect on people who don’t consume caffeine regularly than on people who have developed a tolerance. Think of it this way. The more you “practice” metabolizing caffeine, the more efficient it seems to become. According to the Mayo Clinic, just not consuming caffeine regularly can increase your sensitivity to it. If you already have anxiety or high levels of stress, caffeine can worsen the symptoms you’re already experiencing. For example, one 2022 review found that caffeine increased anxiety and the risk of panic attacks in patients with panic disorder, with approximately 51 percent of 237 patients who had a panic attack after taking caffeine, compared to zero patients taking a placebo. Caffeine-Free Energy Drinks Caffeine-Free Energy Drinks “If you’re sensitive to caffeine, we recommend avoiding caffeinated beverages completely,” recommends Lynn Grieger, RDN, CDE, a health, eating, and fitness coach in private practice in Prescott, Arizona, and medical reviewer for Everyday Health magazine. If you’re looking to reduce the amount of caffeine in your life or eliminate it completely, it’s natural to want to replace that habit with something else. The sure comfort that a hot drink brings is hard to give up. Fortunately, you don’t have to. Note that quitting cold turkey, which contains caffeine, is usually not recommended as it can cause withdrawal symptoms. “Wean off caffeine gradually to avoid side effects such as fatigue and headaches,” Palinsky-Wade says. “Aim to reduce your caffeine intake by 25% every 2-3 days until you can keep it below 100 mg per day.” Want to reduce your caffeine intake? Try these alternatives. Decaffeinated Coffee and Decaffeinated or Caffeine-Free Tea “While coffee lovers may find it effective to use decaffeinated coffee, some coffee-loving clients find more success in reducing caffeine by substituting naturally decaf-free herbal teas, such as chamomile tea, for coffee,” says Grieger. Some teas are naturally caffeine-free, while others are decaffeinated. Both are great options. Note that decaf coffee and tea also contain small amounts of caffeine, so they may not be the best option for those aiming to be completely caffeine-free. Kombucha Naturally carbonated and with significantly less caffeine than tea, kombucha is a healthy, energy-boosting option. A great low-carb soda alternative. Wheatgrass Wheatgrass is a source of essential vitamins and minerals, and while it’s not the tastiest option, it can help give you a little boost of energy without the caffeine. Mushroom Coffee Alternatives If you’re looking for a hot drink that’s caffeine-free and mimics the earthy flavor of coffee, try this blend from MUD\WTR with turkey tail and reishi mushrooms. Experience the perfect alternative to traditional coffee with the best mushroom coffee that provides lasting energy without irritation, perfect for those with caffeine sensitivities. Discover the benefits of mushroom coffee today! Chicory herbal coffee substitute Made from natural ingredients such as chicory and herbs (some varieties include dandelion), herbal coffee substitutes like those made by Teeccino may be the perfect warm, flavorful alternative to your daily coffee. Golden Milk Latte Mix Featuring turmeric, dates, cardamom, and vanilla, Golden Milk Herbal Mix makes latte-making easy and provides the warmth you’re looking for, while still getting plenty of calcium from the milk. Plus, the mixture itself is dairy-free, so you can mix it with your favorite non-dairy milk to make it completely dairy- and caffeine-free. Other Ways to Boost Energy Naturally Other Proven Strategies to Help Boost Energy Naturally Food and drink aren’t the only sources of boosting your energy levels. There are many lifestyle habits you can incorporate that will help you stay energized and, of course, don’t involve caffeine. Let’s start moving! It may seem counterintuitive to expend energy to get more, but exercise has actually been proven to do just that. According to Harvard Health Publishing, exercise increases your energy supply by promoting better sleep, oxygen circulation, and the regeneration of mitochondria in your cells. According to the Physical Activity Guidelines for Americans, the recommended amount of physical activity for adults is at least 150 minutes of moderate-intensity activity or at least 75 minutes of vigorous-intensity activity per week. Get enough sleep If there’s one thing that makes you run to Starbucks, it’s not getting enough sleep. The Sleep Foundation recommends that adults get seven to nine hours of sleep each night to maintain optimal health. Practice yoga and mindful meditation. Not only will slowing down and taking deep breaths help you feel calmer, this approach can also boost your energy. Research shows that both yoga and mindfulness meditation can improve mood, focus, and energy levels. Reduce Screen Time Living with your phone in your hand drains your energy. One study found that using a light-emitting screen (such as a cell phone, tablet, e-reader, or television) before bed can make it take longer to fall asleep, reduce the quality of your sleep, and make you feel less alert the next morning. Instead of reading a book or taking deep breaths before bed, skip binge-watching Netflix or scrolling through Instagram to get a better night’s sleep. Become a Superhero As it turns out, Superman was up to something. Research shows that just one minute of standing in a high-power position, like Superman with your head held high, legs spread, and hands on your hips, can naturally increase your energy levels. Get some sunshine Vitamin D is known as the “sunshine vitamin” for a reason. When the sun’s rays hit our skin, our bodies are instructed to produce more vitamin D. And this process has an amazing effect on our energy and mood. Research shows that vitamin D deficiency is associated with muscle fatigue. Additionally, as explained in one paper, vitamin D levels in the body can directly impact depression and other mood disorders. To fix the problem, the National Institutes of Health’s Office of Dietary Supplements (ODS) recommends standing in the sun for 5 to 30 minutes two to three days a week. Direct sunlight is important. For example, your body cannot synthesize vitamin D if you are exposed to sunlight through screens or windows. Also, know that living in certain latitudes and having darker skin can also affect how much vitamin D you produce. Eat a Healthy Breakfast Breakfast is the most important meal of the day. A protein-rich breakfast that also includes whole grains is the perfect balance of energy-boosting nutrients. For example, eggs and whole-grain toast, yogurt and whole-grain cereal, or steel-cut oatmeal and nuts are all nutritious and filling options. As noted by Harvard Health Publishing, whole grain carbohydrates and protein are both slowly digested, resulting in a consistently high energy state for several hours after a meal. Drink more water Research has shown that even mild dehydration, as little as 1.5% of your body’s normal fluid volume, can have a big impact on your energy, mood, and brain power by reducing the amount of blood in your body and therefore the amount of blood reaching your brain. “I encourage all of my clients to make plain, unflavored water their primary beverage,” Grieger says. Get enough vitamin B12 Most Americans get enough vitamin B12 to meet their needs, as vitamin B12 is found in high amounts in foods such as dairy products, fortified breakfast cereals, trout, salmon, tuna, clams, and beef. However, vegetarians and vegans, people with digestive problems, and people over 50 are more likely to be deficient in vitamin B12. Under normal circumstances, vitamin B12 helps the body break down food into glucose, which the brain uses for energy. According to ODS, vitamin B12 deficiency can result in decreased energy levels, so getting vitamin B12 from supplements can improve your energy and endurance. If you think you’re sensitive to caffeine, now is the perfect time to transition to a caffeine-free lifestyle. Start cutting back on caffeine today by determining the best foods, drinks, and lifestyle habits to boost your energy levels naturally. With a few simple changes, you can have so much energy that you won’t even miss your morning cup of coffee.
