How to Tell if You Have a Caffeine Intolerance

You must have heard of gluten intolerance or lactose intolerance. Did you know about caffeine intolerance? Coffee is one of the world's most popular beverages. Some people need a cup of coffee first thing in the morning. But does drinking more coffee affect your health? Read on to understand how caffeine interacts with your body and who should limit coffee intake.

It‘s not surprising that coffee gives a kickstart to the day since caffeine keeps you alert, and improves your mood and brain function.

That being said, I also see people drinking 4-5 cups of coffee throughout the day and not eating food at meal times. This would mean that you are not getting the nutrients that you need for performing your day-to-day activities.

Did you know that everyone metabolises caffeine differently? There are slow and fast metabolizers depending on your genes. Hence, there is a difference in the amount of caffeine that you consume. A meta-analysis of observational studies shows a positive correlation between drinking 3 to 4 cups of coffee and the risk of myocardial infarction (1). We need more conclusive evidence for cause-and-effect relationships and data to generalise it to populations from different parts of the world.

A variation in the gene cytochrome P450 1a2 (CYP1A2) is known to cause this effect.

• AA: If you carry this gene, you are a fast metabolizer, and caffeine has less effect on the body

• AC and CC: You are a Slow metabolizer and caffeine has more effect on the body.

Caffeine Intolerance Symptoms

People who are sensitive to caffeine can feel the difference even after taking a few sips. Some of the symptoms include:

• Uneasiness

• Anxiety or feeling nervous

• Jittery

• Headache

• Inability to sleep (insomnia)

It is hard to identify caffeine intolerance since the symptoms can overlap with many other health conditions. However, if you feel like you are, you may want to cut back on the quantity and frequency. Also, observe if your symptoms improve.

Try to reduce your caffeine intake to less than 200mg or stop it, depending on your level of tolerance.

Side effects of coffee:

If you have Caffeine intolerance, drinking more coffee can have some potential side effects, including:

• Anxiety

• Restlessness

• Heart palpitations

• Headache

• High blood pressure.
  

Of course, the effect varies from person to person.

Causes of Caffeine Intolerance

1. Genetics:

Your genetic makeup plays a significant role in how your body metabolizes caffeine. Some individuals have genetic variations that make them more sensitive to caffeine, leading to intolerance.

2. Enzyme Activity:

The enzyme responsible for breaking down caffeine in the body is cytochrome P450 1A2. Variations in the activity of this enzyme can lead to differences in caffeine metabolism and tolerance.

3. Sensitivity to Adenosine:

Caffeine works by blocking adenosine receptors in the brain, promoting alertness. Some people may have higher adenosine receptor sensitivity. Therefore, they are more prone to the adverse effects of caffeine.

4. Underlying Health Conditions:

Certain medical conditions, such as irritable bowel syndrome (IBS), acid reflux, or anxiety disorders, can worsen caffeine intolerance and lead to digestive issues and increased sensitivity.

How to Manage Caffeine Withdrawal/Addiction?

1. Gradual Reduction:

If you suspect caffeine intolerance, consider gradually reducing your caffeine intake to minimize withdrawal symptoms.

2. Hydration:

Staying well-hydrated can help alleviate some of the discomfort associated with caffeine intolerance.

3. Monitor Your Diet:

Pay attention to your diet and identify sources of hidden caffeine, such as chocolate, energy drinks, and some medications.

4. Alternative Beverages:

Switch to caffeine-free herbal teas or other non-caffeinated beverages to satisfy your cravings.

5. Consult a Healthcare Professional:

If caffeine intolerance is significantly affecting your daily life, consult a healthcare professional for guidance and potential tests to rule out underlying health conditions.

Does Liver Health Matter in Caffeine Metabolism?

1. Caffeine Processing Hub:

Your liver is the primary organ responsible for metabolizing caffeine. It’s where caffeine is broken down into its metabolites, which can influence how long caffeine stays in your system and its effects.

2. Enzyme Action:

Several enzymes in the liver, including cytochrome P450 1A2, are involved in caffeine metabolism. The efficiency of these enzymes can vary from person to person. This impacts how quickly or slowly caffeine is processed.

3. Liver Function and Health:

The overall health of your liver can affect its ability to metabolize caffeine. Liver conditions, such as fatty liver disease or liver damage, can alter caffeine metabolism and lead to increased sensitivity.

Who should drink less coffee?

1. Pregnant and breastfeeding women should limit their coffee intake. Caffeine can pass through the placenta and has an impact for nearly 16 hours. Pregnant women can give up to 1 or 2 cups of coffee a day.

2. Similarly, small amounts of caffeine can be present in breast milk. It can stay in the system of a newborn for several days. Some babies respond more to caffeine than others.

3. If you have bipolar disorder and are taking medications for the same, check with your doctor before changing your coffee intake.

4. If you have insomnia or experience difficulty falling asleep at night, it’s best to avoid coffee in the evenings. The effect of coffee can last up to 7 hours in adults.

5. It’s best to cut back on coffee if you have gut-related issues like acidity, ulcers or if your blood pressure is high.

   
   

   Read our blog to know how much caffeine is in a cup of coffee.

   
   
   
   
   
   

Alternatives:

1. Herbal Teas (Naturally Caffeine-Free)

These are technically not “tea” (since they’re not from the Camellia sinensis plant), but they’re commonly called tea:

• Chamomile – calming, good before bed

• Peppermint – soothing for digestion

• Rooibos – rich in antioxidants, earthy flavor

• Lemongrass – refreshing and lightly citrusy

• Hibiscus – tart, vibrant red, good for blood pressure

• Ginger tea – warming and great for digestion

2. Grain- or Root-Based Alternatives

• Barley tea (mugicha) – popular in Japan and Korea, has a roasted flavor (check if it’s gluten-free if needed)

• Chicory root tea – often used as a coffee alternative, earthy and rich

• Dandelion root tea – another popular coffee-like substitute

3. Caffeine-Free “Tea” Blends (Powdered or Loose)

Look for blends labeled:

• “Herbal infusion” or “Tisane”

• “Caffeine-free” or “Zero caffeine”

  Some brands also offer powdered herbal teas (like instant chamomile, turmeric latte blends, etc.)

4. DIY Powdered Alternatives

• Golden milk blends (turmeric + ginger + cinnamon, etc.)

• Herbal adaptogen blends (like ashwagandha, licorice root – check for individual tolerances)

Here are the names of the caffeine-free tea blends in India

1. Organic India Moringa Hibiscus

2. Organic India Caffeine Free Box (Assorted Herbal Teas)

3. Sri Sri Tattva Madhukari Herbal Tea

4. Daivik Moringa Tea Mini

5. Teacupsfull Kashmiri Herbal Kahwa

6. Sleep Tea Online (100% Caffeine Free)

Teapigs Snooze Herbal Tea with Lavender

Here are the names of caffeine-free tea powders available in the U.S.:

1. Bird & Blend Caffeine-Free Tea Powders

2. David Rio Tiger Decaf Spice Chai Latte

3. Big Train Decaf Spiced Chai Latte

4. Caff-Off Decaf Matcha Green Tea Powder

5. Red Espresso Rooibos Tea Espresso Powder

Rooibos is a naturally caffeine-free herbal tea from South Africa, making it a great option for those with caffeine intolerance. Here are some rooibos tea powder options available in the U.S.:

1. Red Espresso Rooibos Tea Powder

2. Terrasoul Superfoods Organic Rooibos Tea Powder

3. My Red Tea Organic Rooibos Powder

4. Tealyra Rooibos Red Tea Powder

5. FGO Organic Rooibos Tea Powder

These can be used in lattes, smoothies, or just brewed with hot water.