What is normal when drinking coffee?
Coffee is an incredibly popular drink in many societies across the world, with many people incorporating it into their daily routine. While coffee is often seen as a harmless pick-me-up or recreational stimulant, many science-based studies have also surfaced indicating potential side effects of drinking coffee in excessive amounts. One of the more identifying and common effects of drinking coffee is the trembling or shaking people experience right after consumption. But is this normal?
To answer this question, it is important to look at the physiological effects of coffee consumption. When caffeine is absorbed into the bloodstream, it drastically affects the body’s chemistry. This chemical reaction can cause a multitude of reactions, including tremors. Caffeine has a stimulating effect on the central nervous system, causing quick, involuntary hand tremors, which can last for up to two hours after drinking the beverage. Furthermore, as the caffeine wears off, individuals also experience ‘crashing’ and exhaustion, both physical and mental, making them even more prone to trembling.
The Science of Caffeine Consumption and Shaking
Studies have indicated that the average amount of caffeine intake for the majority of people should not exceed 400 milligrams a day. This is equivalent to 4 cups of coffee depending on their strength. While the trembling sensation associated with caffeine consumption can vary greatly depending on the individual’s physique, genetics, consumption amounts, and other factors, if that individual is consuming more caffeine than they are neurologically able to handle, they will most likely experience some sort of trembling.
A recent survey conducted by Harvard Health revealed that caffeine consumption of more than 500 milligrams a day can lead to extreme side effects including ‘muscle twitching, restlessness and rambling thoughts and speech’. Thus, this suggests that for those who experience excessive shaking after consuming coffee, the trembling may be more serious than the researcher initially presumed.
Do Genetics Play a Role in Tremor Frequency?
Genetics are also believed to play a role in tremor frequency upon caffeine consumption.
Genes that code for the type of molecular structures that make up the body’s ability to process caffeine can vary widely from person to person.
People who possess the ADORA2A gene, for example, tend to be more sensitive to caffeine. Those with the ADORA2A gene may be considered ‘slow metabolizers’ or ‘low responders’ to caffeine, meaning they have an increased risk of experiencing negative side effects like trembling and other heightened reactions.
A study conducted by the National Institute of Health (NIH) also came to a similar conclusion, that genetic factors can influence the intensity of trembling after caffeine intake. According to the study, it was found that caffeine-related “tremor in Caucasians and African-Americans is related to the 5-HTTLPR” gene. This gene, commonly referred to as the serotonin-transporter linked polymorphic region gene, is important in the regulation of serotonin in the body, a neurotransmitter associated with mood, emotion, and energy states. Thus, this suggests that the tremor reflex is directly tied to the body’s natural serotonin production and response.
Nutritional Factors and Shaking
Dr. Rebecca Solomon, a nutrition specialist at the NYU Langone Medical Center, has also suggested that nutrition plays a role in tremor frequency due to coffee consumption. The combination of caffeine with an individual’s unique metabolism, nutritional status, and gene expression can have a substantial impact on their tremors associated with coffee consumption. Dr. Solomon recommends people pay closer attention to the other nutritional factors associated when consuming coffee, such as electrolytes, electrolyte balance, and proper hydration, as these can play a major role in an individual’s reaction to coffee and their likelihood of trembling.
Psychological Factors and Shaking
Psychological factors can also play an important role when it comes to trembling after coffee consumption. Studies conducted by the International Journal of Brain and Cognitive Sciences explains that certain cognitive deficits such as attention, working memory, and executive functioning, can have an effect on the intensity of trembling after coffee consumption. These cognitive deficits can stem from general anxiety and stress, which in turn can intensify the tremors brought on by coffee consumption.
It is suggested, then, that those who experience tremors upon drinking coffee should evaluate their habits and routines in order to identify and address any psychological or lifestyle stressors or health related factors which might be the underlying cause of their symptoms.
Alternative Solutions and Preventive Measures
For many, the trembling is a bothersome side effect, and more preventative solutions should be explored. One alternative to coffee is to try substituting with decaf coffee. Decaffinated coffee still contains small amounts of caffeine, however, these amounts are often too small to trigger an intense trembling response.
Another solution for those who are particularly sensitive to caffeine is to try alternative drinks such as green tea. Green tea contains a small amount of caffeine (about 20-30 milligrams) and is packed with several powerful antioxidants that come with their own health benefits. Additionally, for those who still require their daily fix of caffeine, there are many products on the market such as caffeine tablets or sprays that allow users to consume smaller doses at a time.
Lifestyle Changes
In addition to alternative solutions such as decaf coffee, it would be a good idea to consider making lifestyle changes. The first step many individuals should take is to assess their current nutrition and sleeping habits. Sleep deprivation can have an adverse effect on one’s ability to metabolize caffeine. Therefore, regular sleeping cycles should be maintained in order to stay alert, reduce caffeine consumption, and decrease their likelihood of trembling.
In terms of nutrition, Dr. Solomon at NYU also recommends individuals to keep their nutrition balanced and healthy when consuming coffee. While coffee can provide an energy boost and positive psychological effects, it should not be used as a replacement for vital nutrients. Proper hydration and electrolyte balance is necessary to ensure the body can adequately metabolize the caffeine without any potentially troubling side effects or reactions.
Finally, it is best to completely avoid caffeinated beverages if one is prone to caffeine-induced tremors. For those who require caffeine consumption to wake up, there are several non-caffeinated options available such as herbal teas or yerba mate tea.
Conclusion
Overall, trembling after drinking coffee can vary greatly depending on an individual’s physiology and the amount of caffeine consumed. However, for those prone to trembling, it would be best to adopt healthy lifestyle practices and look for alternative caffeinated beverages which can still provide a positive energy boost without triggering tremors. It is critical for any individual experiencing trembling to assess his or her lifestyle and nutritional habits before attribute the shaking solely to caffeine. Taking the necessary precautions suggested above can help reduce the likelihood of developing tremor sensitivity due to coffee consumption and help maintain an overall healthy lifestyle.
