ADHD and: Caffeine

Picture this: A woman with ADHD grabs her morning coffee hoping it will help her tackle the day. But over time she notices that while caffeine offers a quick boost, it can also affect other symptoms of ADHD.

In this episode, listen as Dr. Monica Johnson explains the complex relationship between ADHD and caffeine. Hear how caffeine can affect ADHD symptoms. Learn strategies for safe caffeine intake. And discover alternatives to help with focus and energy.

We love to hear from our listeners. Email us at podcast@understood.org.

Related resources

• ADHD and caffeine: What parents need to know

• Types of ADHD medications

Timestamps 

(1:02) Why some people with ADHD use caffeine

(1:35) Ways caffeine can impact ADHD symptoms

(3:44) Impact of caffeine on women

(5:58) How to best manage caffeine use

Episode transcript

Dr. J: Ever found yourself guzzling coffee to stay focused, only to feel more jittery and scatterbrained instead? You're not alone. Many women with ADHD turn to caffeine for a boost. But it's not always the miracle fix it seems to be. 

This is "ADHD and," where we talk about everyday life and ADHD. I'm Dr. J. I'm a licensed psychologist who works with women with ADHD. Today we're talking about ADHD and caffeine. 

Caffeine is a stimulant and it works by blocking adenosine. A chemical that makes you feel sleepy. When adenosine is blocked, you feel more awake and alert. In fact, caffeine is one of the most commonly consumed psychoactive substances in the world. It boosts energy levels and increases focus for most people, including those with ADHD, which is why is often seen as a productivity enhancer. 

(1:02) Why some people with ADHD use caffeine

Since ADHD is often treated with stimulant medications like Adderall and Ritalin, you might think caffeine would help women with ADHD in the same way. In some cases, that's true. Caffeine can help to improve concentration, focus, and alertness in women with ADHD. For those that aren't on medication or prefer a more natural alternative, a cup of coffee or tea might take the edge off of some of their symptoms. However, the effects of caffeine can be unpredictable for women with ADHD, and here are a few reasons why. 

(1:35) Ways caffeine can impact ADHD symptoms

The first thing I want to mention is tolerance. So, women with ADHD might develop a tolerance to caffeine over time. What this means is that you need more of the substance in order to get the same effect. Over time, this could reduce the benefits and lead to dependency. 400 mg of caffeine per day is safe for most adults. If you're a woman who's trying to conceive or pregnant, the general recommendation is 200 to 300 mg, depending on who you talk to. 

In fact, there is some research that says that women who consume high amounts of caffeine can take longer to get pregnant. I say all of this because I don't think I've ever had a patient who actually is aware of how much caffeine they consume in a day. Many people go by the feeling. So, do they feel alert within their own bodies? And they're not paying attention to the fact that at one point it only took one cup of coffee to get that feeling, and now it requires a mix of coffees and energy drinks throughout the day.

The next thing I want to mention is sleep. Sleep is often a struggle for women with ADHD. And when you add caffeine into the mix, it can make it worse. Because it stays in your system for several hours, even drinking it earlier in the day, can interfere with falling asleep at night, leading to poor sleep cycles and increased ADHD symptoms. This is the definition of what my elders would call "Robbing Peter to pay Paul." 

So, for example, you may drink caffeine because it makes you feel more alert, but at night you can't go to bed, so you only get a few hours of sleep, meaning that you wake up the next day feeling really tired, and then you drink more caffeine in order to feel alert again. 

The next thing I want to mention is overstimulation. ADHD already may cause hyperactivity in women. Adding caffeine to the mix might worsen restlessness, making it harder to focus. For some, caffeine increases, jitteriness and anxiety, which is the opposite of what they want. You may even know someone with ADHD who swears by it, but it doesn't mean that you're going to respond the same way. 

(3:44) Impact of caffeine on women

There is limited research in this area, and much of what I'm saying is anecdotal, but what remains is that ADHD and caffeine is a very mixed bag. Consuming too much caffeine can have various effects, and these effects can differ based on age, health, and individual sensitivity to caffeine. Here are a couple of examples of the potential impacts of caffeine on women. 

Remember what I mentioned earlier about caffeine and trying to conceive? Well, there's numerous studies that indicate that high caffeine intake can increase the risk of miscarriage, preterm birth, and also low birth weight. The American College of Obstetricians and Gynecologists recommend that women who are pregnant or trying limit their consumption of caffeine to about 200 mg per day or roughly one 12-ounce coffee in order to reduce these risks. 

It can also impact your mental health. It can lead to increased anxiety, jitteriness, or even panic attacks in some women. Caffeine can also interfere with sleep, which is especially concerning for women because they're more likely to experience insomnia than men. Excessive caffeine consumption may also lead to more irritability or difficulty with your moods. And this is exacerbated during times when you have additional stressors or potentially when you're going through hormonal changes like PMS or menopause. 

Now, let's summarize the potential side effects or outcomes from consuming caffeine. When consuming caffeine, you might experience jitteriness, restlessness or feeling on edge, elevated anxiety or feelings of nervousness. Physical symptoms like racing, heart or sweating. Changes in your mood or trouble following or staying asleep. On the flip side, it might improve your focus, concentration, and alertness. 

So, as with most things in life, it's important to be informed and use responsibly. So, let's talk about what that looks like. Here are some tips for safely using caffeine if you're a woman with ADHD. 

(5:58) How to best manage caffeine use

The first thing I want to mention is to start with small doses. Begin with a low dose of caffeine, like a small cup of coffee or tea and see how it affects your mood, focus, and energy levels. For some people with ADHD, even a small dose of caffeine can improve concentration without some of those negative side effects like anxiety or overstimulation. Keep in mind that everyone metabolizes caffeine differently, so it's important for you to understand your own personal threshold. 

Being really real, that drink that you get from your favorite coffee shop likely already has close to the daily limit of caffeine in it. So, educate yourself about what you're putting in your body and drink responsibly. That tagline doesn't just apply to alcohol. 

My second tip, and I'm doubling down on this, is to monitor your body's response. Track how you feel after consuming caffeine both physically and mentally. Open up your notes app and track your mood, energy levels, and focus so that you're fully aware of your patterns. If you notice that your symptoms have improved, then great. Keep drinking caffeine. But if you notice that you're anxious, jittery, or your sleep is impaired, you may want to pull back on your caffeine consumption. 

The third thing that I want to mention is avoiding using caffeine with your stimulant medications. Stimulant medications are commonly prescribed for ADHD, and since caffeine is also a stimulant, it can lead to overstimulation. If you're on ADHD medication, then it's essential that you talk to your doctor before consuming caffeine regularly. They can help you determine if it's safe to use caffeine alongside your medication or give you feedback on how to space out your consumption throughout the day so that it won't lead to overstimulation. 

My fourth suggestion is to limit caffeine in the afternoon and evening. Caffeine has a half-life of about 5 to 6 hours, meaning that it stays in your system for a very long time after consumption and can disrupt your ability to fall asleep. Good sleep is absolutely crucial for managing ADHD symptoms. 

The fifth thing that I want to mention is that you may want to opt for healthier sources of caffeine like matcha or green tea, which also include antioxidants and may have less of that jittery outcome than coffee and energy drinks. You also want to consider avoiding sugary and highly caffeinated energy drinks. This type of drink can lead to bursts of energy but also crashes, which won't feel good. 

The sixth thing that I'm going to mention is to stay hydrated. So, something that's important to note is that caffeine is a mild diuretic, meaning that it can increase the amount that you urinate throughout the day, which could possibly lead to dehydration. Dehydration can negatively impact focus and mental clarity, particularly for those with ADHD. So, my advice to you is to keep those brains juicy. Make sure that you consume water throughout the day, especially when you're drinking caffeine. 

And lastly, caffeine can be useful for short-term issues like completing a singular task or project. However, it's best not to rely on caffeine primarily to manage your ADHD symptoms. That means that all those systems, strategies, and techniques that I, your favorite internet psychologist, or your actual care team recommend, you actually need to do them. Yes, it's frustrating and yes, you might fail 100 times, but for each of those hundred fails, you may get one potentially lifelong change. 

At no point is it OK for you to give up on yourself simply because ADHD can be a struggle. There's nothing you've done, including learning how to walk, that you haven't failed at before you were successful. Your brain will learn from every attempt, whether it's a failure or success, as long as you try. Because trying gives your brain the opportunity to do what it does, which is the learn, adapt, and grow. 

When you have ADHD, you're thinking, "But my brain doesn't do what I want it to do." But that's because you haven't developed enough of a relationship with your ADHD. There are strengths that can be unlocked within it and yes, limitations. But those can be worked with to the point where it doesn't get in the way of you living the life that you want. 

It's important to remember that seeking support and finding strategies that work for you is a sign of strength. It shows resilience and that you're taking a proactive approach towards your health and well-being. Take the time you need to experiment and find your path. 

That's it for this episode of "ADHD and." How much caffeine have you been consuming? I'm genuinely curious. Thank you for joining me on this episode of "ADHD and." I'd love it if you subscribed to our YouTube channel for more. 

This show is brought to you by understood.org, a nonprofit organization dedicated to empowering people with learning and thinking differences like ADHD and dyslexia. Learn more at Understood.org. 

"ADHD and" is produced by Tara Drinks and edited by Alyssa Shea. Our video producer is Calvin Knie. Ash Beecher is our supervising producer. Briana Berry is our production director. Neil Drumming is our editorial director. Our audio engineer and music composer is Justin D. Wright. Our executive directors are Laura Key, Scott Cocchiere, and Seth Melnick. And I'm your host, Dr. J.