Caffeine withdrawal, symptoms, how long it lasts and how to cut down

How much coffee does it take to miss it when it's gone? Less than you'd think. Stopping as little as 100 mg of caffeine a day has caused withdrawal symptoms in studies, and that's about one mug of instant coffee [1][2].

Caffeine withdrawal is real, well studied and usually short. The headache is the best-known symptom, and it tends to peak in the first two days. Cutting down slowly is the approach trials have tested.

What are the symptoms of caffeine withdrawal?

Headache tops the list. A review of 57 experiments and 9 surveys confirmed 10 symptoms of caffeine withdrawal [1].

• headache
• tiredness
• low energy
• feeling less alert
• drowsiness
• feeling less content
• low mood
• difficulty concentrating
• irritability
• feeling foggy or not clear-headed

Flu-like symptoms, nausea and muscle pain or stiffness were judged likely to be part of it too. In the experiments, about half of people got a headache, and 13% had symptoms bad enough to get in the way of daily life [1].

In a US trial, 62 adults who drank about 235 mg of caffeine a day, roughly two and a half cups of coffee, swapped to identical capsules without caffeine for two days. Over half (52%) had a moderate or severe headache, against 6% when the capsules held their usual caffeine. More people also had low mood, low energy and tiredness [3].

How long does caffeine withdrawal last?

Usually 2 to 9 days. Symptoms tend to start 12 to 24 hours after your last caffeine and peak between 20 and 51 hours [1].

So if you stop on a Friday, Saturday and Sunday are likely to be the hardest days. The more caffeine you had each day, the more likely and the stronger the symptoms tended to be [1].

Why does stopping caffeine cause a headache?

It seems to come down to blood flow. Caffeine slows blood flow in the brain's arteries, and stopping it does the opposite [4].

In a study of 16 regular caffeine users, blood flow in two main brain arteries sped up after a day without caffeine. People also felt more tired and sluggish, and less energetic. The researchers saw this as support for a blood vessel cause of the withdrawal headache [4].

How much caffeine causes withdrawal?

As little as 100 mg a day in some studies, and the risk rises with the dose [1]. That's about one mug of instant coffee or one and a third mugs of tea, which have about 100 mg and 75 mg [2].

The European Food Safety Authority says up to 400 mg a day is safe for most healthy adults [5]. In pregnancy, the NHS advises no more than 200 mg a day [2].

Our caffeine calculator adds up what's in your usual drinks, from mugs of tea to high street coffees.

How to cut down on caffeine

Slowly, if you can. Gradual reduction is the approach that's been tested.

In a US trial, 36 adults who wanted to cut down, and who averaged about 755 mg a day, followed a self-help guide to reduce caffeine bit by bit over 6 weeks. By the end, they'd cut their caffeine by 84% on average, and it was still 75% lower 20 weeks later [6].

Expectations play a part too. In an Australian study, coffee drinkers tapered from 300 mg to nothing over 5 days. Those told exactly when each cut happened reported stronger withdrawal than those who thought their dose hadn't changed yet [7].

Here are some practical steps, based on that trial's approach [6].

• Track a normal week first, so you know your starting point.
• Set a lower target each week, for example one drink or half a cup less.
• Swap some cups for decaf, or for a caffeine-free drink you enjoy.
• Keep drinking, because tea and coffee count towards the 6 to 8 drinks a day the NHS recommends [8].

How to ease a caffeine withdrawal headache

The NHS advice for headaches in general applies. Drink plenty of water, rest, try to relax, and take paracetamol or ibuprofen if you need to [9].

Your usual caffeine largely prevents it. In the US trial, only 6% had a bad headache when their capsules held their usual caffeine, against 52% without [3]. If you're cutting down rather than stopping, that's a reason to slow the pace, not to give up.

Where Nooroots fits

Nooroots Ashwagandha + Lion's Mane pairs KSM-66 ashwagandha root extract with lion's mane fruiting body extract in two caffeine-free capsules a day. It's made for calm focus and calm resilience on demanding days.

Because the capsules have no caffeine, they add nothing to your daily total while you cut down.

Frequently asked questions

How long does caffeine withdrawal last?

Usually 2 to 9 days. Symptoms tend to start 12 to 24 hours after your last caffeine and peak between 20 and 51 hours [1].

What are the symptoms of caffeine withdrawal?

The main ones are headache, tiredness, low energy, drowsiness, low mood, irritability and difficulty concentrating. Some people also feel flu-like or sick [1].

How much caffeine causes withdrawal?

Stopping as little as 100 mg a day has caused symptoms in studies, about one mug of instant coffee. The more you have each day, the stronger they tend to be [1][2].

Is it better to quit caffeine slowly or all at once?

Slowly is the tested approach. In one trial, a 6-week gradual plan cut people's caffeine by 84% [6]. Stopping at once brings the full withdrawal, which tends to peak within about two days [1].

Can caffeine withdrawal make you feel ill?

It can. Flu-like symptoms, nausea and muscle pain or stiffness were judged likely parts of caffeine withdrawal in a major review [1].

Is caffeine withdrawal dangerous?

It's usually short-lived. Symptoms tend to fade within 2 to 9 days, and about 13% of people in experiments had symptoms that got in the way of daily life [1].

Read more about how caffeine affects sleep in our guide to how to fall asleep fast.

References

Every study here is listed so you can read it yourself. This guide is for general information and doesn't replace advice from your GP or pharmacist. We check it again at least every six months.

1. Juliano LM, Griffiths RR (2004). A critical review of caffeine withdrawal: empirical validation of symptoms and signs, incidence, severity, and associated features. Psychopharmacology 176(1): 1–29. PMID 15448977
2. NHS. Foods to avoid in pregnancy (caffeine). Page last reviewed 15 June 2026. Accessed 26 October 2026. nhs.uk
3. Silverman K, Evans SM, Strain EC, Griffiths RR (1992). Withdrawal syndrome after the double-blind cessation of caffeine consumption. New England Journal of Medicine 327(16): 1109–1114. PMID 1528206
4. Sigmon SC, Herning RI, Better W, et al. (2009). Caffeine withdrawal, acute effects, tolerance, and absence of net beneficial effects of chronic administration: cerebral blood flow velocity, quantitative EEG, and subjective effects. Psychopharmacology 204(4): 573–585. PMID 19241060
5. European Food Safety Authority. Caffeine (topic page; scientific opinion published 27 May 2015). Accessed 26 October 2026. efsa.europa.eu
6. Sweeney MM, Meredith SE, Juliano LM, et al. (2019). A randomized controlled trial of a manual-only treatment for reduction and cessation of problematic caffeine use. Drug and Alcohol Dependence 195: 45–51. PMID 30580203
7. Mills L, Boakes RA, Colagiuri B (2019). The effect of dose expectancies on caffeine withdrawal symptoms during tapered dose reduction. Journal of Psychopharmacology 33(8): 994–1002. PMID 30526233
8. NHS. Water, drinks and your health. Page last reviewed 17 May 2023. Accessed 26 October 2026. nhs.uk
9. NHS. Headaches. Page last reviewed 17 April 2024. Accessed 26 October 2026. nhs.uk/symptoms/headaches