How to Caffeine Detox the Right Way, According to Nutritionists

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For most people, a productive day can’t begin until they’ve had their morning coffee. In fact, the National Coffee Association found that 67% of American adults have a daily cup.

Not into coffee? You likely have another source of caffeine that keeps you going. For me, it’s Diet Coke (especially from the fountain at McDonald’s—IYKYK), but lately I’ve been getting into Celsius Energy Drinks to help me power through my early a.m. workouts.

Whatever your caffeine vice is, there has likely come a time when you’ve considered giving it up. After all, anything that causes you withdrawal symptoms can’t be great for your body, right?

If you’re ready to embark on your own caffeine detox but don’t know where to start, we’re here to help. We tapped integrative nutritionist Cara Clark, author of the forthcoming book The Feel-Good Way: Simple Recipes for a Better Life, along with functional nutritionist Sarah Goudie, who is the director of nutrition at Murrieta Hot Springs Resort in California, to share their expert opinions about all things quitting caffeine, including how long it takes to detox from caffeine, whether it’s okay to quit caffeine cold turkey, and more.

Read on for their thoughts on why it may be beneficial to kick your own personal flavor of rocket fuel for good–or even just for a little while.

How can you tell if it’s time for a caffeine detox?

“If you’re jittery frequently, or have major mood swings or anxiety, a break is a good idea,” says Clark. And Goudie agrees, adding conditions like “colitis, diabetes, heart disease, high blood
pressure, liver problems, insomnia, or thyroid imbalances” to the list. “Cutting back—or cutting it caffeine out entirely—could be beneficial,” she says.

Goudie says that pressing pause on your caffeine intake can be beneficial for both your mental and your physical health. “If you’re looking to remove all addictive substances or if you’ve been experiencing gut or mood issues, reducing caffeine could help lower stress and inflammation, potentially giving both your digestive system and your brain a bit of a reset,” she explains.

Still on the fence? Think about this: If your favorite coffee shop is closed or your go-to energy drink is sold out, what’s going through your mind? “How you react in that moment can reveal just how dependent you are on caffeine,” says Goudie, adding that “a big red flag is when you rely on caffeine to get through your day.”

How long does it take to detox from caffeine?

According to Clark, if you’re fully stopping caffeine, it should take about four days, with the first 24 hours being the worst, presenting symptoms such as headaches. But not everyone’s caffeine detox is going to look the same, points out Goudie: “Factors such as your individual caffeine metabolism, how much you usually drink, and how long you’ve been consuming it will all influence your personal detox process.” She adds that the detox period could even last up to nine days.

Is it okay to quit caffeine cold turkey?

“Usually, it’s best to reduce caffeine intake gradually,” says Goudie, but “everyone will react differently when they quit caffeine all at once.” She adds, “Some people find it quick and effective to break their habit, while others may go through an intense and uncomfortable withdrawal period.”

“Most people do fine cold turkey,” says Clark. “If you drink over 200mg a day, you may want to taper back slowly rather than cold turkey. Better to drop 50mg a day down to zero.” Sometimes, though, it’s best to rip the bandage off, so if you’re an all-or-nothing person, you may prefer the cold turkey approach.

What are the benefits of taking a caffeine detox?

Goudie points to improved sleep and a stabilized mood as two key benefits of a caffeine detox. And while it might not be fun to go through the withdrawal phase, she says, “once you push through it, you could find that anxiety, stress, and nervousness decrease. Your sleep may also become more refreshing, with fewer bouts of insomnia.”

“Taking a break from caffeine can help the system metabolically reset by not relying on substances to get the bowel going,” says Clark, but that doesn’t necessarily mean you have to phase out caffeine for good. In fact, “there are many benefits of caffeine to the metabolic system,” she says. “But it needs to be a well-sourced, sustainable (slower release) option rather than just on-the-go coffee or energy drinks.”

Both Clark and Goudie mention that cutting caffeine from your routine can have a hidden benefit as well, such as cutting down on sugary additives. “Most of these drinks have artificial sweeteners and lots of synthetic additives,” explains Clark.

What’s the best (and safest) way to phase caffeine out of your diet?

“Make sure you’re eating a nutrient-dense diet that gives you sustainable energy and drinking half your body weight in ounces of water,” recommends Clark. If you quit cold turkey, that’s fine, but you can look to your diet to help bolster this approach by eating foods that fuel the body naturally. When you’re relying on caffeinated beverages to energize you, you aren’t letting food do its job.

If you feel that you can handle a gradual scaling back of caffeine, go for it. “This steady approach leads to more lasting change,” says Goudie. She recommends “switching to a half-caff latte or limiting yourself to just one caffeinated drink daily.” She adds that cutting back slowly should help to minimize the intensity of withdrawal symptoms. Another option: Find a substitute for your usual caffeine source. “There are plenty of great caffeine-free energy options—like certain types of functional mushrooms—that can help you break the habit,” she says.

Goudie offers another helpful tip: “Mindset matters,” she says, “Instead of meeting for coffee, plan a walk or a hike. Try something like bone broth instead of reaching for coffee in the morning. By focusing on positive changes and fun alternatives, you’ll set yourself up for success.”

What happens to your body when you stop drinking caffeine?

Here’s what to expect if you do decide to lessen your caffeine intake. “A lot of people, in my experience, feel more calm and predictable and more in control of their nervous system,” says Clark. But there can be a downside: “Some people struggle with regular bowel movements if it’s abrupt.”

According to Goudie, effects can vary and greatly depend on how much caffeine you are used to having. “Some people only notice a mild headache, fatigue, lower energy levels, or feeling a
bit cranky. Others might experience more intense reactions, such as a racing heartbeat, flu-like symptoms, or even a short-term dip in mood.” This all has to do with your body composition and the brain chemicals that are triggered by caffeine. “Caffeine usually blocks certain brain chemicals that make you feel tired,” she explains. “Once you stop having caffeine, those chemicals aren’t being blocked anymore, and you begin to feel their effects again.”

Originally Appeared on Glamour