How Caffeine Impacts ADHD: What Science and Experts Say

Caffeine is a staple in many people's daily routines, often used to kickstart the day or maintain focus during long tasks. For those who have firmly established it as part of their routine either during college when they'd go for coffee or at work as almost a ceremony to get the day started, it can at times be a bit of an energy crutch - the thing that's needed to kickstart a morning.

But for those with Attention Deficit Hyperactivity Disorder (ADHD), the effects of caffeine can be a bit more complex.

Can caffeine help manage ADHD symptoms, or does it do more harm than good?

What is ADHD?

ADHD is a neurodevelopment disorder that affects millions of children and adults worldwide. It's linked to imbalances in neurotransmitters, particularly dopamine and norepinephrine, which play crucial roles in attention, focus, and behavior regulation.

And, yes, it affects both children and adults. More on that in a moment.

It's characterized by symptoms such as inattention, hyperactivity, and impulsivity - for many folks it's something they remember coming from the "hyper" kids in school. And lately it seems like ADHD is something you hear about every day and see mentioned in countless social media posts.

In the past 20 years, searches for the term "adhd" have boomed, partially because ADHD used to commonly be referred to as "ADD", but more so because of an overall growth in awareness around the disorder:

A study conducted in 2022 found that around one in nine children under 17 were diagnosed with ADHD at some point in their life, significant growth since even 2016 - with the Covid-19 pandemic either exasperating symptoms or giving parents more clarity into their children's behavior and pushing more folks to have their children examined.

But children aren't the only one with growing diagnoses.

Per this report from the Univeristy of Utah, more adults are struggling with symptoms as well:

According to recent statistics reported by Forbes Health (August 2023), more than 8.7 million adults in the U.S. have been diagnosed with Attention-Deficit/Hyperactivity Disorder (ADHD). The rate has increased over the last two decades, from 6.1% of American adults to 10.2%.

The Science Behind Caffeine

Caffeine is a central nervous system stimulant that works primarily by blocking adenosine receptors in the brain.

Adenosine is a neurotransmitter that promotes relaxation and sleepiness; by blocking its receptors, caffeine increases the release of other neurotransmitters, including dopamine and norepinephrine—both of which are critical in managing ADHD symptoms.

Dopamine is particularly important because it helps regulate mood, attention, and motivation.

In people with ADHD, dopamine levels are often lower than normal, leading to difficulties in sustaining focus and managing impulsive behavior. Theoretically, by boosting dopamine levels, caffeine could help alleviate some of the symptoms associated with ADHD.

But it's not that simple.

Research on Caffeine and ADHD

The research on caffeine's effects on ADHD is mixed. Some studies suggest that caffeine can improve attention and focus in individuals with ADHD, while others indicate that it might exacerbate symptoms like hyperactivity and anxiety.

Caffeine as a Supplementary Treatment: In some cases, caffeine has been used as a supplementary treatment for ADHD, especially in individuals who do not respond well to traditional medications like stimulants, but there's been little evidence from studies that there's much more than a placebo effect in terms of the benefits.

This quote from Additude Mag stands out:

“The amount of caffeine you’d need to consume to affect ADHD would probably cause agitation,” said Larry Silver, M.D., clinical professor of psychiatry at Georgetown Medical Center in Washington, D.C., and director of training in child and adolescent psychiatry at Georgetown University School of Medicine.

Caffeine vs. ADHD Medications: While caffeine can increase dopamine levels, it is generally not as potent as prescription stimulants used to treat ADHD.

Medications like Adderall or Ritalin are specifically designed to target dopamine and norepinephrine pathways more effectively and consistently.

However, for those who cannot tolerate prescription medications or prefer a more natural alternative to adderall, caffeine might offer some benefit, albeit with limitations.

Expert Opinions on Caffeine Use in ADHD

Despite the strong stance from Dr. Silver mentioned before, other experts are divided on the use of caffeine for managing ADHD symptoms.

Some pediatricians and psychiatrists suggest that moderate caffeine intake could be beneficial, particularly for adults with ADHD. However, they caution against relying solely on caffeine, especially for children and adolescents, due to the potential for overstimulation and sleep disruption.

Dr. William Dodson, a psychiatrist specializing in ADHD, notes that while caffeine can improve focus and attention in some individuals with ADHD, it is not a substitute for professional treatment.

"Caffeine can help, but it's not a replacement for ADHD medication. It's more of a short-term boost than a long-term solution," he explains.

Potential Risks and Downsides ... and Sleepiness from Caffeine?

While for most folks who are battling ADHD, a daily cup of coffee or Blossom latte in the morning won't be enough caffeine to overstimulate you too much, there are some standard risks to caffeine.

Consuming too much can help you build an immunity to the effects of caffeine or becoming over stimulated. But the response for others with ADHD is quite the opposite.

Many people report when they drink caffeinated beverages as a more severe ADHD sufferer, they become sleepy. This is likely related to the neuro imbalances that cause issues in the first place. While the standard reaction to not having access to adenosine receptors would be elevated alertness and focus from other neurotransmitters being released, some folks may see rises in serotonin or norepinephrine in addition to dopamine, causing a tired feeling.

Caffeine Dosage and Safe Use

When it comes to caffeine, moderation is key—especially for individuals with ADHD. The recommended daily limit for adults is generally around 400 milligrams (about four cups of coffee), but this may vary depending on individual tolerance. For children and adolescents, the recommended limit is much lower, and caffeine should be consumed with caution.

It’s also important to monitor how your body responds to caffeine. Some people with ADHD may find that small amounts of caffeine help improve their focus and attention, while others may experience increased anxiety or jitteriness.

Overall, caffeine's impact on ADHD is complex and varies from person to person. While some individuals with ADHD may benefit from moderate caffeine intake, others may find that it exacerbates their symptoms. The key is to use caffeine mindfully and in moderation, ideally as part of a broader treatment plan that includes professional medical advice.

If you're considering using caffeine to manage ADHD symptoms, it's important to consult with a healthcare professional to ensure it's a safe and effective option for you.

Caffeine may offer a temporary boost in focus and attention, but it's not a substitute for comprehensive ADHD treatment.