The irony that I’m writing this while nursing my third steaming cup of coffee of the day is not lost on me. Neither is the fact that while it never went out of style (or taste), coffee culture is definitely having a moment right now. Look around; the game is seriously levelling up with gourmet blends (pistachio lattes, anyone?), coffee raves and a protein coffee explosion, as well as wellness-focused, functional coffee options. The result is that it’s becoming harder to avoid overdoing that caffeine fix. But what happens when you start experiencing the jitters or your body goes into overdrive? Experts tell us how to pull back a bit.
The early signs
An important aspect to note is that over-caffeination as a result of too much coffee often does not look dramatic. “It looks functional for most people. One of the early indicators is needing caffeine to feel ‘normal’ or to get the day going. People may also notice that they have consumed several cups but are still experiencing brain fog or are unusually tired by mid-afternoon. Poor sleep quality is also one of the overlooked signs: falling asleep easily but waking up feeling wired and tired at the same time,” says certified nutrition coach and co-founder of Akya Wellness, Akshita Singla. Watch out for subtle changes in mood, such as increased anxiety, irritability, restlessness or uncharacteristic reactivity, which may indicate nervous system overstimulation.
What it does to your skin
Drinking cup after cup of coffee might wake you up and keep you powered, but it’s not doing your skin any favours. “Coffee rarely ‘damages’ skin directly; the skin changes come from what over-caffeination does to your sleep, hydration and stress response,” explains Dr Geoffery Vaz, dermatologist and founder of Maven Esthetics. The classic over-caffeinated face, he reveals, reflects dullness, under-eye darkness or puffiness and tight, dehydrated skin. You could also spot redness, reactivity or breakouts. But Vaz says that these aren’t from caffeine itself, but from the inflammation and hormone shifts that come with poor sleep, often worsened by sugary, milky coffee and skipped meals. “If you spot any of these signs, it’s time to move caffeine earlier, taper down and rebuild sleep,” he says. Dr Shareefa Chause, dermatologist at Dr Shareefa Skin Care Clinic, agrees that excess caffeine can wreak havoc on your skin. “Use antioxidants like vitamin C serums, apply barrier-repair moisturisers and take supplements such as magnesium or Omega-3s, which aid in skin recovery,” she says.
Beyond your skin
It’s not just your skin that pays the price of overdoing caffeine. “Excess caffeine can upset digestion, causing acidity, bloating, loose stools or an uneasy feeling on an empty stomach,” cautions Mumbai-based clinical nutritionist, Prachi Mandholia. Over time, it can also interfere with the absorption of nutrients such as magnesium, iron, calcium and B vitamins, all of which are essential for energy metabolism and nervous system health. “And as far as your hormones go, frequent caffeine spikes cortisol, can worsen PMS, cravings, sleep issues and even thyroid-related symptoms,” she says.
How much is too much?
“For most people, one to two cups of coffee a day is generally well tolerated,” says Mandholia. Tolerance, though, varies based on genetics, stress levels, sleep quality, gut health and hormonal changes.
Stress versus over-caffeination
With both stress and excess caffeine showing similar symptoms, it all boils down to how to tell them apart. Ayesha Sharma, psychotherapist and founder of Dialogue Mental Health, says the key factors are time and predictability. Caffeine-induced anxiety is time-linked and appears shortly after consuming caffeinated food or beverages. It peaks within a few hours and gradually eases as caffeine leaves the system. Unlike this, general anxiety persists regardless of caffeine intake and tends to be more pervasive. “Another difference is predictability. If anxiety intensifies after caffeine consumption and eases when its intake is reduced or avoided, it points toward caffeine as a contributor. Generalised anxiety is not as time-limited and is often accompanied by long-standing worry patterns, muscle tension and hypervigilance that exist independently of stimulants,” she details.
Picking the right alternative
Most experts agree that when it comes to caffeine, weaning off is more effective than quitting overnight. “The safest method to reset is slowly,” says Singla. Suddenly stopping caffeine can cause headaches, low energy and mood changes. Instead, gradually lower your consumption over one to two weeks by cutting your serving size, delaying your first cup of the day or switching to less caffeinated options. When Pratishtha Rawat, founder of Glow Glossary, switched from coffee to matcha, she discovered a trade-off that worked beautifully for her. The real magic, she finds, comes from not just how much caffeine is delivered to your system, but how it is. “Coffee gives you a fast, high-dose caffeine spike, which triggers cortisol and can lead to jitters and a hard crash. Matcha is different because its caffeine is paired with L-theanine, which slows absorption and promotes calm focus. That creates a smoother energy curve, rather than a sharp rise and fall. So yes, overall caffeine reduction matters, but the real power lies in the pause,” she says. Try replacing late-in-the-day or too many coffees with green tea, electrolytes, herbal infusions like saunf-jeera water or caffeine-free alternatives.
The last word
It all boils down to moderation. As Dr Manoj Kutteri, medical director and VP of Integrated Wellness at Atmantan Wellness Centre, puts it, “Caffeine isn’t always bad for everyone. It can create a problem when someone is dependent on its intake to manage their energy levels, poor sleep, impaired bowel habits or emotional dysregulation. Regardless of caffeine or not, our energy has to come from regularising the circadian rhythm, balanced nutrition, regular exercises, healthy gut microbiome balance and a proper functioning nervous system.” I’m happy to report that my cup of coffee, now cold, is for the most part, untouched.
Disclaimer : This story is auto aggregated by a computer programme and has not been created or edited by DOWNTHENEWS. Publisher: vogue.in
