Parkview Health Logo

Helpful advice if you’re considering cutting down on caffeine

Last Modified: April 11, 2024

Nutrition & Recipes, Family Medicine


This post was written by Priya Hotwani, MD, PPG – Internal Medicine, Parkview Residency Center.

Recent studies suggest that approximately 85% of Americans have at least one caffeinated beverage every day. Whether it’s green tea, soda, a high-octane energy drink or a mug of coffee first thing in the morning, beverages brimming with a little extra kick are often engrained in our routines. Because of its popularity, the substance is also highly researched. Let’s explore some of the findings and recommendations for being safe with caffeine.

What is caffeine?

Caffeine is a natural stimulant in coffee, tea and various plants. It belongs to a class of compounds called xanthines and acts on the central nervous system, temporarily warding off drowsiness and restoring alertness.

On average, what is the daily recommendation for adult caffeine intake?

It is a fact that caffeine provides no nutritional value. However, for most healthy individuals, the safe daily caffeine intake is up to 400mg. To give you an idea, this is roughly the amount in four cups of brewed coffee.

What are some unexpected sources of caffeine?

Caffeine can hide in surprising places, such as certain medications, flavored bottled waters and chocolate. Always check the nutrition labels for hidden caffeine content.

What impact does caffeine have on the body?

On the positive side, caffeine blocks the effects of adenosine in the brain, leading to increased alertness and energy. However, excessive consumption can cause less desirable effects, such as:

People can experience these unpleasant side effects even when consuming caffeine in moderate amounts. Balancing caffeine intake to enjoy its benefits while minimizing potential drawbacks is essential.

Key benefits of cutting caffeine from your diet

As a doctor, I often recommend considering a caffeine-free lifestyle for several compelling reasons, including:  

  • Improved sleep
  • Reduced anxiety
  • Sustained energy levels
  • Better hydration
  • Fertility

How to cut out caffeine from your diet

If you’re ready to eliminate caffeine from your routine, it’s best to gradually reduce your intake to avoid withdrawal symptoms like headaches. Replace caffeinated beverages with herbal teas or water infused with fruits. Stay hydrated and maintain a consistent sleep schedule.

Healthier replacements for caffeine

Instead of your go-to caffeinated beverages, opt for natural energy boosters like regular exercise, a balanced diet and staying hydrated. Herbal teas, such as peppermint or ginseng, can offer a mild energy lift without the potential side effects of caffeine.

I challenge you to take charge of your productivity and well-being by staying alert and active, prioritizing restful sleep, taking short breaks, engaging in physical activity to boost your energy levels, practicing gratitude to foster positivity and sustaining your inner drive.

For more information, visit  



Related Blog Posts

View all posts