Caffeine sensitivity: what you need to know

Coffee, the world's favourite pick-me-up, fuels our mornings with over two billion cups enjoyed daily. But while many turn to caffeine for energy and focus, others find themselves battling headaches, anxiety, and sleepless nights even with small doses. Surprisingly, your DNA might hold the secret to understanding your caffeine sensitivity.

Understanding caffeine sensitivity

Caffeine isn't just in your morning brew; it lurks in tea, chocolate, energy drinks, cola, and even some medications. For most, it's a temporary mood booster, but for some, it triggers a range of unpleasant symptoms due to low caffeine sensitivity linked to specific genes¹.

What is caffeine sensitivity?

Think of caffeine sensitivity as your body's unique reaction to the stimulant. It can disrupt sleep, trigger anxiety, and even cause muscle twitching, often mistaken for everyday stress or fatigue.

Factors influencing sensitivity

Your ability to metabolise caffeine depends on various factors, including age, medications, gender, and even pregnancy. Genetics also play a crucial role; those with low sensitivity produce less of a liver enzyme called CYP1A2, impacting caffeine processing².

How much caffeine is safe?

For most healthy adults, up to 400 milligrams of caffeine daily (about four cups of coffee) poses no harm. However, those highly sensitive to caffeine should consider cutting back or eliminating it altogether³.

Managing sensitivity

If you're looking to reduce caffeine intake, swap coffee for herbal tea, hot water with lemon, or simply drink more water. But beware, decaf isn't always the answer, as it still contains traces of caffeine⁴.

Listening to your body

If you suspect caffeine is causing unwanted symptoms, pay attention to your body's signals. But for deeper insights, consider genetic testing. MyHealthChecked offers a simple DNA analysis test, revealing your genetic predisposition to caffeine sensitivity, among other common triggers. Explore the Interolances & Sensitivities DNA Test.

In summary

Understanding your body's response to caffeine empowers you to make informed choices about your consumption. By exploring the role of genetics in caffeine sensitivity, you can take steps towards a healthier lifestyle.

References

Cornelis, M. C., & El-Sohemy, A. (2007). Coffee, caffeine, and coronary heart disease. Current Opinion in Clinical Nutrition & Metabolic Care, 10(6), 745-751.
Nehlig, A. (2018). Interindividual differences in caffeine metabolism and factors driving caffeine consumption. Pharmacological Reviews, 70(2), 384-411.
Palatini, P., et al. (2009). Association of coffee consumption and CYP1A2 polymorphism with risk of impaired fasting glucose in hypertensive patients. European Journal of Epidemiology, 24(9), 511-515.
Cornelis, M. C., & El-Sohemy, A. (2017). Coffee, caffeine, and sleep: A systematic review of epidemiological studies and randomized controlled trials. Sleep Medicine Reviews, 31, 70-78.