7 Ways to Get Rid of Caffeine Jitters

April, 17, 2023

7 Ways to Get Rid of Caffeine Jitters

Caffeine is a commonly used stimulant that is found in various beverages and food items. While coffee and energy drinks can increase energy and improve focus, excess caffeine intake can lead to jitters, restlessness, and anxiety.  If you’ve had one too many shots of espresso and are feeling jittery, you may wonder if there’s a way to quickly rid your system of the excess caffeine.  In this article, we will share several tips for getting rid of caffeine jitters and other uncomfortable effects of too much caffeine. 

What are caffeine jitters?

Caffeine jitters occur when you consume too much caffeine in a short amount of time. It can often feel overstimulating and might also feel like anxiety. 

The symptoms of too much caffeine intake

Caffeine jitters, also known as caffeine-induced anxiety, are a common side effect of consuming too much caffeine. Excessive consumption of caffeine can lead to a range of symptoms indicating an overload on the body's system. These symptoms may include:

  • Restlessness and jitteriness
  • Increased heart rate and palpitations
  • Anxiety and nervousness
  • Irritability and mood swings
  • Difficulty concentrating
  • Digestive issues like stomach upset and diarrhea
  • Headaches
  • Difficulty sleeping or insomnia
  • Muscle tremors or twitching
  • Increased urination
  • Dehydration


Caffeine jitters are caused by the stimulant effects of caffeine on the central nervous system. When consumed, caffeine blocks the action of the neurotransmitter adenosine, which is responsible for promoting feelings of drowsiness and reducing arousal. This causes an increase in the activity of other neurotransmitters such as dopamine and norepinephrine, leading to a boost in energy and alertness. (1)

Drinking too much caffeine can lead to overstimulation of the central nervous system, resulting in jitters. This can be made worse by an individual’s sensitivity to caffeine, as well as the amount of caffeine consumed, how quickly it was consumed, and overall health and metabolism. 

Additionally, consuming caffeine too late in the day can disrupt sleep and lead to increased feelings of anxiety and restlessness the following day. 

While caffeine jitters are generally not dangerous, they can be uncomfortable and make it difficult to complete daily activities. If you find yourself regularly experiencing caffeine jitters, it may be a sign that you need to reduce your caffeine intake or adjust your consumption habits.

How long will caffeine jitters last?

According to the Centers for Disease Control and Prevention (CDC), the effects of consuming caffeine typically begin after around 30 minutes and may last up to 5 hours or longer. (2)

Caffeine has a half-life of anywhere between 2 and 12 hours. A drug’s half-life refers to the amount of time it takes for your body to metabolize and eliminate half the dose you consumed. The range is so wide because many individual factors affect how quickly you metabolize caffeine and how soon its effects wear off. (3)

How to get rid of caffeine jitters

Once you’ve consumed caffeine, there isn’t much you can do to make your body metabolize it faster. The only way to get rid of the caffeine is to wait for your body to naturally process it and flush itself out. 

Here are 7 things you can do that may help minimize the side effects. 

Stop caffeinating as soon as you notice the symptoms 

The minute you start feeling caffeine jitters, don’t consume any more caffeine. Foods and beverages with caffeine include coffee, tea, energy drinks, soda, dark chocolate, and some ice creams and desserts.

If you still want to enjoy the flavor and health benefits of coffee, decaffeinated coffee is an option. Decaf contains very low amounts of caffeine, about 2–7 mg per cup. (4)

Be mindful that some medications, supplements, and personal care products may contain caffeine. For example, over-the-counter pain relievers like Aspirin often include 40–60 mg in just one tablet.

Many pre-workout supplements also contain high amounts of caffeine, with up to 250 mg per serving.

Drink water

Staying hydrated can help flush caffeine out of your system and reduce its effects. Aim to drink at least 8 glasses of water a day.

Get moving

Exercise can help to burn off excess adrenaline and release endorphins that can counteract the effects of caffeine jitters. Try taking a brisk walk, stretching, or going for a quick jog. All of these positively impact your mood and mind and can help reduce your jitters. 

Try relaxation techniques

Practicing relaxation techniques such as deep breathing, meditation, or yoga can help to reduce stress and promote a sense of calm.

Take a break

If you notice you have caffeine jitters frequently, take a break from caffeine for a few days or reduce the amount you consume each day. 

Eat a balanced meal

Eating a balanced meal that includes protein, healthy fats, and fiber-rich complex carbohydrates can alter the metabolism of caffeine and reduce its impact on the body. (5)

Drink Ethan’s clean energy shots

Try Ethan’s Clean Energy Shot for a better way to boost energy and avoid caffeine jitters. With 150 mg of plant-based caffeine, bioavailable B-Vitamins️, and adaptogens, Ethan’s provides a clean and balanced energy boost without the excess sugar. 

What separates Ethan's Clean Energy from other energy drinks on the market is its unique proprietary blend of natural caffeine derived from real plants, which increases focus without the jitters.

Natural Remedies for Caffeine Jitters

Chamomile Tea: Chamomile tea's calming properties help alleviate caffeine jitters by binding to brain receptors, promoting relaxation and reducing anxiety.

Lemon Water: Lemon water, a natural detoxifier and hydrator, aids in flushing out caffeine and its effects, delivering a refreshing and soothing sensation.

Magnesium Supplements: Magnesium supplements aid in reducing caffeine jitters by calming the nervous system and regulating the body's stress response.

Valerian Root: Valerian root is a herbal sedative that reduces anxiety, promotes better sleep, and helps manage caffeine jitters.

Lavender Essential Oil: Lavender essential oil calms and soothes the mind and body, aiding in the relief of anxiety and stress caused by caffeine jitters through aromatherapy or topical application.

Long-Term Strategies for Managing Caffeine Jitters

Gradually Decreasing Caffeine Consumption: Gradually reducing caffeine intake over time can help the body adjust and minimize the occurrence of jitters.

Finding Sustainable Alternatives: Exploring alternative beverages like herbal teas or decaf options can provide a satisfying experience without the excessive caffeine content.

Incorporating Stress-Management Techniques: Implementing stress-management techniques such as meditation, deep breathing exercises, or regular physical activity can reduce overall stress levels, contributing to a healthier response to caffeine.

How much is too much coffee?

Determining the appropriate amount of coffee consumption can be crucial for maintaining a healthy balance. The FDA suggests that up to 400 milligrams of caffeine per day is safe for most healthy adults. However, it's important to note that the caffeine content in beverages varies significantly. For instance, a grande-size coffee drink can contain over 300 mg of caffeine, which is three times the amount found in a regular-sized cup. 

In addition, caffeine tolerance varies based on individual factors such as age, genetics, and medication use. Pregnant women should limit their caffeine intake to 200 mg per day to reduce the risk of complications. Children and teenagers are advised to avoid or limit caffeine consumption due to potential developmental risks associated with their age group.


Caffeine jitters can be an uncomfortable side effect of consuming too much caffeine. While you often just have to wait it out, there are some things you can do that might help get rid of caffeine jitters. Stay hydrated, get some exercise, practice meditation or breathing exercises, eat a balanced meal, or try a clean source of energy like Ethan’s. 


The effects of consuming caffeine typically begin after around 30 minutes and may last up to 5 hours or longer.

Authored By

Kristen Carli

Kristen Carli is the owner of Camelback Nutrition & Wellness. She graduated from University of Arizona with a BA in psychology and then received a BS in dietetics from Arizona State University. After completion of the dietetic internship, she continued her education by receiving a MS in Human Nutrition from University of Western States. Having a passion for nutrition communication, she writes for many food and nutrition outlets as well as regularly develops recipes for food brands and media companies. Her nutrition expertise has been featured in InStyle, Bustle, Livestrong, The List, MyFitnessPal and many others. Additionally, Kristen is often featured via local TV segments sharing nutrition tips and tricks. She was selected to act as a Produce for Better Health Foundation Fruit and Vegetable Ambassador in Action, helping to promote the health benefits and importance of consuming fruits and vegetables, as well as a FoodMinds upwaRD winner for 2022, honoring up and coming media dietitians. You can find her reading, running, and exploring new restaurants with her husband and baby boy.

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