Caffeine is one of the most well-known natural stimulants in the world. Because it acts on the central nervous system, many people find that consuming caffeine helps boost their focus, energy, and alertness.
The stimulant properties of caffeine have also drawn attention to its possible benefits for attention deficit/hyperactivity disorder (ADHD). A lack of focus, hyperactivity, and low impulse control characterize this condition.
ADHD is often treated using stimulant medications that increase levels of chemical messengers known as dopamine. Dopamine is associated with pleasure and attention, so an increase in its levels can help reduce symptoms of ADHD.[1]
Similarly, caffeine can help enhance the effect of dopamine in the brain.[2] Thus, there are claims that caffeine may help improve ADHD symptoms in adults.
That said, caffeine should never replace your ADHD treatment and medications. While this stimulant may benefit ADHDers, its use still has risks and limitations.
Understanding the Relationship Between Caffeine and ADHD
ADHD is a disorder involving an imbalance of neurotransmitters – chemical messengers in the brain. In particular, research has found an imbalance in dopamine transmission in the ADHD brain.
Caffeine can help to increase the levels and effect of dopamine.[3] Since ADHD is linked to a dysfunction in the dopamine pathway, caffeine might be helpful for ADHD due to its dopamine-boosting effects.
Can Caffeine Boost Focus and Energy Levels?
When you consume caffeine, it binds to the adenosine receptors in your brain. These receptors play a role in regulating sleep and arousal. Caffeine essentially blocks adenosine from binding to these receptors, increasing brain dopaminergic activity.[2]
As a result, caffeine can increase focus, alertness, and motivation. Additionally, consuming caffeine may help enhance self-confidence, improve mood, and reduce fatigue.[4]
How Does Caffeine Affect ADHD?
Caffeine may help to improve symptoms of ADHD.[5] Since caffeine is a stimulant, there is the possibility that it might help enhance focus and motivation in those with ADHD.[4]
Some research on adults with ADHD suggests that caffeine may improve reaction time, vigilance, and logical reasoning. Consumption of caffeine was also associated with better focus on repetitive tasks and lower impulsive or risky behaviors.[5]
Animal studies have found that caffeine could be possibly incorporated as part of ADHD treatment. Based on findings, caffeine may help to improve symptoms of inattention and reduce any learning or memory impairments resulting from ADHD.[2]
Research conducted on children with ADHD discovered that caffeine consumption improved planning and executive function, which encompasses time management, organization, and prioritization skills. Additionally, caffeine was also found to reduce symptoms of hyperactivity.[6]
Currently, there’s a lack of conclusive studies investigating the long-term effects of caffeine on adult ADHD. However, based on available research, caffeine consumption might improve attention, memory, and motivation.
Personal Responses to Caffeine May Vary
What caffeine does to people with ADHD might not necessarily be beneficial. Some research has discovered that caffeine use is more likely to be linked to poor sleep in ADHDers.[7]
Based on findings, higher consumption levels may lead to difficulty sleeping and more sleep disruptions. This is not ideal, since ADHD and sleep issues can be related.
Caffeine could also reduce your sleep duration and increase your fatigue during the day.[7] At higher doses, you may also be at risk of experiencing the following side effects:[8]
- Trouble organizing your flow of thoughts or speech
- Feelings of restlessness or nervousness
- Increased anxiety and irritability
- Changes in heartbeat
- Muscle tremors
- Facial flushing
- Stomach upset
- Headache
- Nausea
Essentially, caffeine affects everyone differently. It might help some individuals feel more energized and focused. While in others, it can lead to side effects, such as poor sleep and anxiety.
Does Caffeine Interfere with ADHD Medication?
Stimulant medications are typically the first choice of treatment for ADHD in adults. If you’re currently taking stimulant medications, it’s best to avoid or limit caffeine consumption.
Some of the most common side effects of stimulant medications include:[9]
- Irritability or mood swings
- Trouble sleeping
- Loss of appetite
- Stomach upset
- Headache
Both caffeine and stimulant medications can lead to similar side effects. Taking them together might increase the risk of sleep problems, irritability, changes in mood, and other adverse effects.
Of course, different people respond differently when these stimulants are combined. Currently, there’s no known fixed amount of caffeine you can safely consume with ADHD medications.
How to Safely Consume Caffeine With ADHD
If you wish to drink caffeinated beverages, here are some things to remember.
Consume Caffeine in Moderation
Caffeine should always be taken in moderation. The higher the amount consumed, the greater your risk of adverse effects.
Based on the Food and Drug Administration (FDA), 400 milligrams per day – roughly equal to four or five cups of coffee – is generally not linked to dangerous effects in healthy adults.[10] However, there is a massive variation in how sensitive people are to the effects of caffeine.
If you don’t usually take caffeine, it’s best to start with a lower dose. Be aware of how you feel after consuming it. If you experience side effects like jitteriness, nervousness, or trouble sleeping, you should reduce the dose or avoid it altogether.
Choose Healthier Options
Caffeine is found in various beverages, including tea, coffee, and energy drinks. Consuming any of these might give you a boost in energy and alertness.
However, depending on the product, energy drinks may contain much more sugar than other beverages.
Currently, there’s little evidence that sugar can increase symptoms of ADHD in adults. Though, excessive sugar consumption over a long period can contribute to various health issues, including diabetes and heart problems.
A single 16 oz energy drink typically contains 54 to 62 grams of added sugar. This amount exceeds the daily maximum recommendation of added sugars.[11]
So, if you plan on consuming caffeine, go for beverages with less added sugar and artificial flavorings.
Don’t Rely Solely on Caffeine
Even though caffeine might help improve certain symptoms of ADHD, it cannot be used to treat this condition. ADHD still requires a well-rounded and holistic management plan.
Research also suggests that caffeine is less effective compared to ADHD medications.[2] As such, it’s still best to seek professional help and advice in managing it.
Apart from ADHD medications, your doctor may also recommend therapy, counseling, or ADHD coaching to further enhance your response to treatment.
Certain lifestyle modifications can also help you manage your symptoms better. They include the following:
- Stay active: Research shows that a single session of exercise could lead to immediate improvements in symptoms of ADHD and brain function.[12]
- Practice good sleep hygiene: ADHD is commonly linked to poor sleep, so it’s crucial to implement good sleep hygiene practices. For instance, you can stick to a regular sleep schedule and create a device-free wind-down routine at night.
- Eat healthy: Following an ADHD-specific diet can help minimize symptoms and lead to better overall health. Join ADDA’s Healthy Habits and the ADHD Brain support group for strategies and tricks by people who fight the same battles.
Your healthcare professional can best guide you in creating strategies and habits to help you take control of your ADHD.
Caffeine Isn’t a Viable Treatment for Adult ADHD
Based on current research, caffeine might help with improving certain symptoms of ADHD in adults by increasing focus, alertness, and motivation.
However, there isn’t enough evidence to recommend caffeine as a treatment for adult ADHD. There’s also a risk of interaction between caffeine and stimulant medications.
If you wish to learn more about how your dietary habits and other lifestyle factors affect your ADHD, check out ADDA+. It’s a premier community and resource hub for adults with ADHD, which provides access to expert-backed resources, webinars, support groups, and courses that will help you live your best life with ADHD.
References
[1] Stimulant ADHD Medications: Methylphenidate and Amphetamines. (2014). https://nida.nih.gov/sites/default/files/drugfacts_stimulantadhd_1.pdf
[2] Vázquez, J. C., Martin de la Torre, O., López Palomé, J., & Redolar-Ripoll, D. (2022). Effects of Caffeine Consumption on Attention Deficit Hyperactivity Disorder (ADHD) Treatment: A Systematic Review of Animal Studies. Nutrients, 14(4), 739. https://doi.org/10.3390/nu14040739
[3] Alasmari F. (2020). Caffeine induces neurobehavioral effects through modulating neurotransmitters. Saudi pharmaceutical journal: SPJ: the official publication of the Saudi Pharmaceutical Society, 28(4), 445–451. https://doi.org/10.1016/j.jsps.2020.02.005
[4] Liu, K., Liang, X., & Kuang, W. (2011). Tea consumption maybe an effective active treatment for adult attention deficit hyperactivity disorder (ADHD). Medical Hypotheses, 76(4), 461–463. https://doi.org/10.1016/j.mehy.2010.08.049
[5] Cipollone, G., Gehrman, P., Manni, C., Pallucchini, A., Maremmani, A. G. I., Palagini, L., Perugi, G., & Maremmani, I. (2020). Exploring the Role of Caffeine Use in Adult-ADHD Symptom Severity of US Army Soldiers. Journal of clinical medicine, 9(11), 3788. https://doi.org/10.3390/jcm9113788
[6] Leon, M. R. (2000). Effects of caffeine on cognitive, psychom*otor, and affective performance of children with Attention-Deficit/Hyperactivity Disorder. Journal of Attention Disorders, 4(1), 27–47. https://doi.org/10.1177/108705470000400103
[7] Cusick, C. N., Langberg, J. M., Breaux, R., Green, C. D., & Becker, S. P. (2020). Caffeine Use and Associations With Sleep in Adolescents With and Without ADHD. Journal of Pediatric Psychology, 45(6), 643–653. https://doi.org/10.1093/jpepsy/jsaa033
[8] Rodak, K., Kokot, I., & Kratz, E. M. (2021). Caffeine as a Factor Influencing the Functioning of the Human Body-Friend or Foe? Nutrients, 13(9), 3088. https://doi.org/10.3390/nu13093088
[9] Stevens, J. R., Wilens, T. E., & Stern, T. A. (2013). Using stimulants for attention-deficit/hyperactivity disorder: clinical approaches and challenges. The primary care companion for CNS disorders, 15(2), PCC.12f01472. https://doi.org/10.4088/PCC.12f01472
[10] U.S. Food and Drug Administration (FDA). (2018, December 12). Spilling the Beans: How Much Caffeine is Too Much? FDA. https://www.fda.gov/consumers/consumer-updates/spilling-beans-how-much-caffeine-too-much
[11] National Center for Complementary and Integrative Health. (2018, July). Energy Drinks. NCCIH. https://www.nccih.nih.gov/health/energy-drinks
[12] Mehren, A., Reichert, M., Coghill, D., Müller, H. H. O., Braun, N., & Philipsen, A. (2020). Physical exercise in attention deficit hyperactivity disorder – evidence and implications for the treatment of borderline personality disorder. Borderline personality disorder and emotion dysregulation, 7, 1. https://doi.org/10.1186/s40479-019-0115-2
