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Summary
Caffeine intake is generally not harmful and can even have some benefits when consumed in moderation. However, individual responses may vary. Negative caffeine side effects may include anxiety, insomnia, restlessness, and mood changes. Long-term effects can also include dependence and withdrawal.
If you are sensitive to caffeine's effects, you may want to reduce your caffeine intake gradually. You may eventually find that the unpleasant caffeine side effects you were experiencing lessen or disappear altogether.
Frequently Asked Questions
Too much caffeine can lead to headaches, dizziness, rapid heartbeat, anxiety, insomnia, and shakiness. Excessive caffeine use may increase the risk for mood disorders, weakened bones, cancer, and heart disease.
Headaches are a common symptom of consuming too much caffeine. It is also a common symptom of caffeine withdrawal. In some cases, this may be due to a rebound effect. If you eat or drink too much caffeine, you may begin to experience withdrawal symptoms once it begins to wear off, including headaches.
Research has found that coffee can lead to problems with heartburn, indigestion, and acid reflux in some people. This is because coffee increases stomach acid, which appears to be due more to the interaction between chemical compounds in coffee and stomach acids than to the caffeine content of beverages.
Verywell Mind uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
By Elizabeth Hartney, BSc, MSc, MA, PhD
Elizabeth Hartney, BSc, MSc, MA, PhD is a psychologist, professor, and Director of the Centre for Health Leadership and Research at Royal Roads University, Canada.
Long-Term Side Effects of Caffeine
Caffeine use or overuse may also have some long-term side effects. These can include:
Caffeine Dependence
Caffeine Withdrawal
Another common long-term side effect is the experience of caffeine withdrawal symptoms. People who consume large amounts of caffeine more frequently may be more likely to feel withdrawal symptoms after several hours without a dose of caffeine.
Symptoms of caffeine withdrawal can include:
- Low mood
- Headache
- Nausea
- Mental fogginess
- Lightheadedness
Research has found that people who consume caffeine daily have a higher risk of experiencing withdrawal symptoms such as fatigue and headaches.
Caffeine During Pregnancy
Excessive caffeine consumption during pregnancy may lead to adverse side effects. Research suggests that the risk of miscarriage increased by 14% for each 100 mg consumed per day. Some research suggests that caffeine use during pregnancy may contribute to low birth weight.
Natural sources of caffeine may contain fewer harmful compounds
Another consideration is that foods containing synthetic caffeine often contain other compounds that you generally shouldn’t have too much of.
For instance, regular soda contains large amounts of processed sugar, which has been linked to a variety of negative health outcomes, including obesity, type 2 diabetes, and heart disease ( 11 ).
Energy drinks contain various nonnutritive stimulants, such as taurine, L-carnitine, D-glucuronolactone, and inositol. The long-term effects of ingesting these are still unknown ( 12 ).
SummaryNatural caffeine and synthetic caffeine have very similar effects on your body. However, foods that contain natural sources of caffeine are often more nutritious and less likely to contain harmful compounds.
Memory
Research from Johns Hopkins University suggests that a dose of caffeine after a learning session may help boost long-term memory.
It has been suggested that caffeine enemas may help prepare the colon for an endoscopy or colonoscopy by supporting the excretion of bile through the colon wall.
Proponents claim that a caffeine enema increases the levels of glutathione, an antioxidant, and so it supports the natural processes of detoxification in the liver.
However, there is little evidence to support this theory.
Coffee consumption may help decrease the risk of cirrhosis and slow the rate of disease progression in hepatitis C infection. Observational studies have found that coffee may have protective benefits for people with hepatocellular cancer.
