As a stimulant, caffeine can improve focus, mood, energy, and more. Some people say that these effects can help with depression.
Too much caffeine, though, can create unwanted side effects, like heart palpitations and anxiety. It can also reduce the effectiveness of some antidepressant medications.
Learning about the emotional side effects of caffeine can help you find a balance that works for you.
Caffeine is a stimulant that can enhance memory, increase energy, and improve concentration. While these effects are temporary, they may be helpful for people with depression [1].
At the same time, some people with depression have had negative experiences with caffeine. In some cases, caffeine can reduce how well some prescription medications work [2]. Further, too much caffeine [3] can create anxiety, heart palpitations, and other unwanted side effects.
Learning more about the different ways caffeine can interact with depression can help you create healthy habits and know when to reach out for help.
How can caffeine help with depression?
Caffeine shouldn’t be viewed as a replacement for clinical depression treatment. However, some people find that it helps them manage depressive symptoms. We aren’t yet completely sure why this happens, but it’s likely due to the way caffeine affects the brain.
Caffeine, like other stimulants, is known to increase the release of “feel-good” brain chemicals like dopamine and serotonin [4]. Recent research also suggests that frequent caffeine use may help people manage stress because of the way it interacts with the stress hormone cortisol [5].
There’s no universal “dose” of caffeine that’s right for everyone with depression. But it might be most helpful for people who drink no more than six cups of caffeinated drinks [6] per day. Additionally, most health professionals recommend not exceeding 400 milligrams [7] of coffee per day. Moderate caffeine use has been linked to fewer depressive symptoms, less cognitive decline, and a lower risk of suicide.
Interestingly, caffeine, specifically from coffee, may also protect against depression. Harvard researchers studied caffeine use in more than 50,000 women [8]. They found that women who drank four or more cups of coffee per day had a 20% lower risk of depression.
This risk reduction wasn’t consistent across other forms of caffeine in the study. Decaf coffee, tea, soft drinks, chocolate, and other beverages containing less caffeine didn’t appear to offer the same protection against depression.
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The risks of caffeine use with depression
Like all mood-altering substances, caffeine can affect people differently. Two people with depression could consume the exact same amount of caffeine but have very different physical and emotional responses.
However, anyone who ingests more caffeine than their mind and body can process is at risk of experiencing side effects [3], including:
Shakiness, or feeling “jittery”
Heart palpitations
Stomach problems
Fatigue
Sleep disturbance
Restlessness
Dehydration
Diziness
Headaches
Anxiety
Frequently consuming large amounts of caffeine can lead to tolerance. This means that a person will have to consume increasingly more caffeine to get the desired results.
Some people with depression may become dependent on caffeine and develop caffeine use disorder. When someone with caffeine use disorder stops using caffeine, they may experience an increase in depression, anxiety, and stress during withdrawal.
Another risk factor is that caffeine can alter the effectiveness of prescription medications [2].
Finding balanced caffeine use with depression
If you have depression and are concerned about your caffeine intake, be sure to talk to your medical provider. Let your doctor know what other medications or supplements you’re taking and how your current caffeine use is affecting you. Then, they can help you determine what amount of caffeine (if any) is safe for you.
In addition to seeking medical guidance, the following tips can help you adopt a balanced relationship with caffeine if you have depression:
Establish a baseline. If you want to adjust your caffeine intake, it’s helpful to know how much you’re consuming each day. Getting a clearer picture of your caffeine intake can help you set some realistic goals for the future.
Go slow. Heavy caffeine consumers who try to abruptly cut out caffeine are more likely to experience uncomfortable withdrawal symptoms.The same goes if you are quickly increasing your usage. A slow, gradual approach may help you be more successful.
Safeguard your sleep. Depression is known to affect your sleep in ways that may make you feel fatigued or irritable during the day. So if you live with depression, try to avoid caffeine in the afternoon or evening hours. The extra stimulation may make it harder to fall and stay asleep at bedtime.
Be strategic. Maybe you don’t want to stop drinking caffeine entirely. If that’s the case, see if you can shift when and how you use it. Maybe you can explore just consuming caffeine at certain times during the day or only before work. Listen to your body and notice how caffeine affects you.
People may use caffeine to push through exhaustion rather than listening to their body and resting. This cycle can put a bandaid on the problem, but not actually give your body what it’s asking for. Over time, depressive symptoms may worsen.
Ashley Ayala, LMFT
Clinical reviewer
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Caffeine is one of the most common stimulants on the planet. As a mood-altering substance, it can improve or worsen depression based on a variety of factors. Caffeine can also reduce the effectiveness of certain medications. If you’re concerned about how caffeine is affecting your mood or life, don’t hesitate to ask for help. With the right support, you can create a healthy, balanced relationship with caffeine.
At Rula, we’re here to help you feel better. Rula makes it easy to find a licensed therapist or psychiatric provider who takes your insurance. That way, you don’t have to choose between great care and a price you can afford.
Rula patients pay about $15 per session with insurance, and 93% say they feel better after getting care through Rula. We have 21,000+ providers, and appointments are available as soon as tomorrow. We’re here to help you take the next step — wherever you are in your mental health journey.
References
- Longitudinal Effects of Lifetime Caffeine Consumption on Levels of Depression, Anxiety, and Stress: A Comprehensive Review https://pmc.ncbi.nlm.nih.gov/articles/PMC11785678/
- What doctors wish patients knew about the impact of caffeine https://www.ama-assn.org/public-health/prevention-wellness/what-doctors-wish-patients-knew-about-impact-caffeine
- Caffeine https://medlineplus.gov/caffeine.html
- Using caffeine as a chemical means to induce flow states https://www.sciencedirect.com/science/article/pii/S0149763424000460
- Habitual Coffee Drinkers and Cortisol: Can Caffeine Help With Stress? https://psy.uncg.edu/habitual-coffee-drinkers-and-cortisol-can-caffeine-help-with-stress/
- Caffeine, mental health, and psychiatric disorders https://pubmed.ncbi.nlm.nih.gov/20164571/
- Spilling the Beans: How Much Caffeine is Too Much? https://www.fda.gov/consumers/consumer-updates/spilling-beans-how-much-caffeine-too-much
- Coffee, Caffeine, and Risk of Depression Among Women https://jamanetwork.com/journals/jamainternalmedicine/fullarticle/1105943
Liz Talago
Liz Talago, M.ed. is a mental health professional turned content writer and strategist based in the Detroit metro area. As an independent consultant for mental health organizations, Liz creates meaningful connections between brands and their audiences through strategic storytelling. Liz is known for championing diverse perspectives within the mental health industry and translating bold ideas into inspiring, affirming digital experiences.
In her free time, you can find her hiking with her two German Shepherds, puttering around her dahlia garden, or spending time with her family.
Ashley Ayala, LMFT
Ashley is a Licensed Marriage and Family Therapist who specializes in generational healing and family dynamics. Ashley has worked in schools, clinics, and in private practice. She believes that people’s relationships, including our relationship with ourselves, greatly shape our experiences in life.
Ashley is committed to empowering others to show up authentically and deepen their self understanding. This passion stems from taking a critical lens on her own life story and doing inner healing. One of her favorite quotes is “Be yourself and the right people will love the real you.”
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Members of Rula’s clinical leadership team and other expert providers contribute to all published content, offering guidance on themes and insights based on their firsthand experience in the field. Every piece of content is thoroughly reviewed by a clinician before publishing.
