For many people with attention-deficit/hyperactivity disorder (ADHD), medication is not an option to help manage their symptoms, whether due to negative side effects, a desire to stay free from medication, a shortage of available medications, or another reason. Caffeine could offer interesting possibilities when it comes to ADHD management, but it is important to understand how this impacts the brain, what effects it may cause for someone with ADHD, and how to consume it in a balanced way for maximum effect with the support of a specialist. 

Here, we are putting your morning coffee under the microscope to find out its potential impacts on attention, alertness and other functions in the context of ADHD, as well as the negative impacts it could have, based on research. 

At Augmentive, we aim to provide holistic, tailored mental health support to everyone so they can live their life to the fullest, so if you have questions about ADHD, we can help. 

What is ADHD?

ADHD stands for attention-deficit/hyperactivity disorder, which is a form of neurodivergence meaning a person’s brain is hard-wired differently to the brains of neurotypical people. ADHD primarily causes either inattentive symptoms or hyperactive and impulsive symptoms, and a few of the signs of ADHD in adults include:

• Struggling to maintain attention during long tasks, and missing details
• Making seemingly careless mistakes on a regular basis 
• Struggling to organise tasks and activities, and to manage time
• Regularly losing important things such as keys or phones
• Being forgetful with important things like paying bills or appointments
• Struggling to wait patiently, for example, waiting in a line 
• Exhibiting restless behaviours, such as having difficulty sitting still, or fidgeting 
• Excessively talking, interrupting others, or answering too early
• Becoming easily distracted by unrelated things and external stimuli 

These symptoms can cause challenges for people with ADHD, and could have far-reaching impacts on all areas of life and daily activities, such as work tasks (for example, missing deadlines due to disorganisation) or in relationships (such as inattentiveness causing communication conflicts). 

All of the negative symptoms associated with ADHD could lead someone with the condition to seek ways of managing these in daily life. This could mean managing energy levels and attention through exercise, being prescribed ADHD medication by a specialist, or – as many people do – using caffeinated beverages or food in an attempt to increase focus. 

Understanding how caffeine actually affects your brain and how it impacts your personal ADHD symptoms is crucial in order to use it to the best of its ability and avoid any negative side effects or a decline in mental health. 

What is caffeine and what does it do? 

Caffeine is one of the most commonly used stimulants in the world, and is most consumed in beverages like coffee, tea and certain soft drinks. The British Coffee Association estimates that the UK drinks around 98 million cups of coffee every day. Caffeine provides the energy in energy drinks, and it can be found in some foods, such as chocolate. 

According to the Alcohol and Drug Foundation, caffeine as a stimulant speeds up messages travelling between the brain and the body, but studies have found mixed results on the effects of caffeine on mood, attention, processing speed, and memory. As a central nervous system stimulant, it blocks the adenosine receptors to influence sleepiness, and helps to increase alertness and energy. Interestingly for people with ADHD, this can also increase attention. In addition, many people with ADHD have dysfunction in the dopamine system within their brain, and caffeine is known to also impact this system. 

After consuming caffeine, those with ADHD and neurotypical people may experience both positive and negative effects within around 30 minutes that could last for up to 6 hours, such as increased alertness, activity, restlessness, respiratory rate, heart rate, dehydration, and more. Effects will depend on the individual, their weight, their health status, their history of caffeine intake, and how much they are consuming. Up to 400 milligrams of caffeine each day is considered safe to consume for most adults, but sensitivity to caffeine varies. 

Just like any substance, there are dangers to consuming too much. High doses can lead to feelings of anxiety, high blood pressure, heart palpitations, issues with sleep, and more. Over-consumption of caffeine can also cause jitters, physical symptoms like gastrointestinal issues, headaches, and low mood, so finding an appropriate balance of this stimulant is important for health and happiness. 

How does caffeine affect ADHD symptoms? 

Consuming excessive amounts of some substances can negatively impact ADHD symptoms, such as alcohol, while others are rumoured to have a potentially positive impact, such as lion’s mane. Caffeine can impact ADHD symptoms, but there can be both benefits and downsides to this, depending on the person.

Caffeine is often attractive to those with ADHD due to its association with increased focus and attention, however its impact on certain areas of the brain may also lead to negative side effects in those with ADHD. These include increased anxiety or stress, which could negatively affect levels of focus, and insomnia, which could increase daytime fatigue and cause issues with concentration. Alternatively, caffeine could have no effects at all. One study found that, while caffeine could help to enhance processing speed, there was no evidence it would have any significant impact on attention.

On the other hand, caffeine is thought to have potentially positive effects for those with ADHD, such as increased alertness and concentration, and enhanced mood. Some older studies have found caffeine may be able to boost concentration for those with ADHD due to its stimulant properties, which mimic the effects of some ADHD medications.

Due to the belief that those with ADHD may have dysfunction within the dopamine system in their brains, caffeine can seem an attractive option to manage ADHD-related inattention symptoms, and some older studies acknowledge this. However, there remains a lack of up-to-date research on how caffeine can be used for ADHD, and the aforementioned studies state caffeine is thought to be less effective than medications for treating ADHD symptoms. For this reason, although ADHD medications can cause unwanted side effects, if you think you may have ADHD it is important to seek proper medical advice from an ADHD specialist, and not rely on self-medicating with substances like caffeine. 

How can someone with ADHD balance caffeine consumption?

Being mindful of caffeine consumption is important for anyone, but more so for someone with ADHD who could feel additional negative effects. Research into caffeine’s effects on the ADHD brain is limited, so it is important to proceed with caution and find a balance based on your own symptoms and reactions. Although you may find its immediate effects are helpful in your day-to-day life, try to consider its impact as a whole and take a personalised approach to caffeine consumption so it does not begin to negatively affect your work, relationships, sleep and more. 

Some animal studies suggest caffeine can improve ADHD inattention symptoms to help with learning and memory impairments, but again, it is important to achieve a balance with this to avoid addiction and other negative impacts. 

If you have ADHD and choose to consume caffeine, whether for enjoyment or to help manage your symptoms, here are some helpful tips for finding balance:

• Avoid exceeding the recommended 400 milligrams of caffeine a day, and stay mindful of how much makes you personally start to feel the effects. For example, it is easy to accept a third cup of coffee from a coworker who consumes a lot of caffeine, but you may find it helps you focus more in the long-run if you stick to one cup a day. 
• Consume caffeine in the morning to avoid negative impacts on sleep. One study found adolescents with ADHD were consuming more caffeine than their neurotypical peers later in the day, which could be why caffeine is associated with poorer sleep in adolescents with ADHD. Around 25-50% of those with ADHD experience sleep problems, so it is important not to make this worse through excessive caffeine intake. The Journal of Clinical Sleep Medicine suggests people avoid substantial caffeine use at least 6 hours before bedtime.
• Remember that some forms of caffeine are considered better than others. For example, if coffee tends to negatively affect you, you could try tea instead. Some research has discovered that green tea could be beneficial for those with ADHD due to the l-theanine (an amino acid found in tea), which can increase dopamine in the brain and help with symptoms like anxiety.
• Remain cautious of consuming several different types of caffeinated beverages back-to-back, such as coffee and energy drinks, as the amount of caffeine can easily add up without you realising. 
• Be mindful of how much caffeine to give a child. Caffeine has been found to have certain benefits in children with ADHD, such as reduced hyperactivity, increased executive function, and decreased explosiveness. However, there is no data on the long term effects of caffeine use in children, so it is always best to speak to an ADHD specialist about this before giving a child excessive amounts of caffeine.

Take the time to experiment with different types of caffeine, different times of the day, and different amounts throughout the day until you find what works for you. Also, do this alongside eating a healthy diet, getting enough exercise and movement in your day, and utilising mindfulness practices like meditation and breathwork to manage ADHD symptoms.

Can caffeine be taken alongside ADHD medications? 

Yes, however, this should be approached with caution, and with the support of an ADHD specialist who can help you to find the right balance. A recent study looked at the self-medication of ADHD using caffeine, and concluded this was not a viable approach. 

That said, some people find this does help them, and other studies suggest caffeine could be a promising treatment option to be used alongside prescribed stimulants. Not enough research has been done, both on an individual patient level and on a wider scale, to identify an effective dosage without side effects. 

Some of the most widely used stimulant medications for ADHD are things like methylphenidate, lisdexamfetamine and dexamfetamine, and since caffeine is also a stimulant, studies have found that when both are taken together this could cause an enhanced effect. It is always best to speak to an ADHD specialist before attempting to take medications and caffeine products together, so they can ensure your consumption is both safe and effective, and to avoid risk of addiction. Those with ADHD have an estimated three times higher risk of substance use issues than neurotypical people, and as caffeine is an addictive substance, it is important to keep this in mind as you increase consumption. 

What can someone do if they suspect they may have ADHD?

If you are unsure whether or not you have ADHD and wish to find out more from a specialist, you can begin the process of diagnosis by speaking to your GP to find out how they can help. They may recommend adding you to a waiting list to see an ADHD specialist through the NHS, but keep in mind waiting times for these appointments can be very long. Instead, you may choose to look into private options such as the service we offer at Augmentive. We can help by booking you a private ADHD assessment or a free 15 minute consultation where you will be matched with an appropriate professional who can help you. 

Whether or not you would like to start taking, or continue taking, caffeine substances such as coffee, tea or energy drinks, we always recommend speaking to an ADHD specialist to determine what the safest levels are for you, how this might interact with any ADHD medications you currently take, and how to get the maximum benefits from your caffeine intake with the least amount of negative side effects. 

We believe all advice and support for those with ADHD should be personalised to each person’s individual situation, but ADHD treatment often involves a combination of medication and/or therapy options, such as cognitive behavioural therapy. You can learn more about medications in our guide to ADHD medication in the UK, or about how to find the best support for you in our guide to finding an ADHD psychiatrist. 

If you have a question about caffeine in the context of ADHD, we’re here to assist on your journey. Our free 15 minute consultation can guide you to the most relevant specialists to answer your questions and discuss next steps.

Whether you’re feeling off-kilter or want to shake up your routine, our state-of-the-art mental wellbeing platform gives you quick and seamless access to world-class support on your terms, from a private adult ADHD assessment or AuDHD assessment, to help finding an ADHD specialist near you to support you on your journey.

DISCLAIMER: The content published by Augmentive is not designed to treat, diagnose, cure, or prevent any disease or condition. Always consult your GP or a qualified healthcare provider with any questions regarding a medical condition and before starting any therapy, diet, exercise, or any other health-related programme.