Caffeine Sensitivity 101: Risk Factors, Symptoms, and Energizing Alternatives

Have you ever noticed that some people can fall fast asleep immediately after downing a double shot of espresso, while others have a single cup of coffee and feel wide-eyed well into the night? Turns out, there are varying levels of sensitivity to caffeine, which means the way coffee affects two people may be vastly different.

Here, learn more about caffeine sensitivity and common causes and risk factors. Then, get the tea on energizing alternatives.

What Is Caffeine Sensitivity, and What Are the Symptoms?

When someone has caffeine sensitivity, they feel the effects of caffeine much more strongly than those without a sensitivity. The person may feel as though they have had several shots of espresso after just a few sips of coffee.

“Insomnia when consuming caffeine can be an indication that caffeine has impacted your sleep cycle,” says Erin Palinski-Wade, RD, CDCES, a New Jersey–based dietitian and author of 2-Day Diabetes Diet. “If you experience a racing heartbeat or palpitations, consult your physician to determine what, if any, amount of caffeine is safe for you to consume.”

Some additional symptoms of caffeine sensitivity or intolerance include:

• Headache
• Jitters
• Insomnia
• Restlessness
• Anxiety
• Racing heartbeat

What Causes Caffeine Sensitivity?

A number of factors can contribute to caffeine sensitivity. Some of them you can’t control. Here are some of the most common risk factors for caffeine sensitivity:

You Take the Birth Control Pill

You Take Certain Medications and Supplements

It’s in Your Genes

You Don’t Usually Consume Caffeine

Caffeine has a stronger effect on those who don’t consume it regularly compared with those who have built up a tolerance. Think of it this way: The more “practice” your body has at metabolizing caffeine, the more efficient it seems to be at it. According to Mayo Clinic, simply not consuming caffeine regularly can lead to a higher sensitivity to it.

You Have Baseline Anxiety

If you already have anxiety or high levels of stress, caffeine can worsen the symptoms you’re already experiencing.

Energizing Drinks That Don’t Contain Caffeine

If you self-identify as being sensitive to caffeine but still crave the jolt of energy it can supply, there’s good news and bad news.

The bad news is your best bet is to cut back on caffeine and work toward abstaining from it. “If people are sensitive to caffeine, I recommend they avoid caffeinated beverages completely,” recommends Lynn Grieger, RDN, CDCES, a health, food, and fitness coach in private practice in Chromo, Colorado, and a medical reviewer for Everyday Health. “Reduce caffeine gradually to avoid fatigue and side effects such as headaches. Aim to cut your caffeine intake by 25 percent every two to three days until you can keep it below 100 mg or less per day.”

Now for the good news: Caffeine alternatives exist. Here are some top options to try:

Decaf Coffee and Decaf or Caffeine-Free Tea

“Coffee lovers may find that using decaffeinated coffee works well for them, but some of my coffee-loving clients tell me that they have greater success reducing caffeine when they replace coffee with a naturally caffeine-free herbal tea, such as chamomile tea,” says Grieger. Some teas are naturally caffeine-free, while others have the caffeine removed — both are great choices.

Keep in mind that even decaf coffee and decaf tea do contain a small amount of caffeine, so they may not be the perfect choice for those looking to go completely caffeine-free.

Kombucha

With its natural carbonation and lower amount of caffeine than tea, kombucha can make a healthy and energy-boosting choice. It’s also a great lower-sugar alternative to many sodas.

Wheatgrass

Wheatgrass is a source of essential vitamins and minerals. A shot of it may help give you a little extra burst of energy without any caffeine.

Mushroom Coffee Alternative

If you’re looking for a warm beverage that mimics the earthy flavor of coffee without the jitters you may get from a caffeine sensitivity, try mushroom coffee.

Chicory Herbal Coffee Substitute

Made from natural ingredients, such as chicory and herbs (there’s even a variety that contains dandelion), an herbal coffee substitute, like options from Teeccino, may be the perfect warm and flavorful replacement for your daily coffee.

Golden Milk Latte Mix

With turmeric, dates, cardamom, and vanilla as its main ingredients, a golden milk herbal mix can be easily frothed into a warming latte.

Other Research-Backed Strategies to Help Boost Your Energy Naturally

Foods and beverages aren’t the only strategies for improving your energy levels. A host of lifestyle habits may help and are, of course, caffeine-free.

Get Moving

While it may seem counterintuitive to expend energy to gain more, the truth is that exercise is adept at doing just that.

Get Enough Sleep

Practice Yoga and Mindful Meditation

Cut Back on Screen Time

Before bed, skip the Netflix marathon or Instagram scrolling in lieu of reading a book (on paper, not a tablet) or doing some deep-breathing exercises for a better night’s sleep.

Get Some Sunshine

Direct sunlight is key; your body won’t synthesize vitamin D if you’re being exposed through a screen or window, for instance. And know that living in certain latitudes and having darker skin may also affect how much vitamin D you’ll make.

Have a Healthy Breakfast

Breakfast can set the tone for your whole day, energetically speaking. A protein-rich breakfast that also contains whole grains is a perfect balance of energy-boosting nutrition.

Drink More Water

“I encourage all of my clients to make plain, unflavored water their primary beverage,” says Grieger.

Get Enough Vitamin B12

Most Americans get plenty of vitamin B12 to meet their needs because it’s found in high amounts in foods such as dairy products, fortified breakfast cereals, trout, salmon, tuna, clams, and beef. But vegetarians and vegans, those with digestive issues, and those over age 50 are more likely to become deficient in vitamin B12.

The Takeaway

• Caffeine is a stimulant that can affect people differently. Some people are more sensitive to caffeine than others, feeling its effects more strongly.
• Common causes of caffeine sensitivity include having a genetic predisposition, not regularly consuming caffeine, taking certain medications, and more.
• If you believe you are sensitive to caffeine, work to cut back on your consumption by opting for decaf or caffeine-free alternatives and incorporating energizing lifestyle habits into your routine.