What Too Much Caffeine Can Do to Your Balance

Caffeine may trigger dizziness (a spinning sensation) in some people.

Caffeine affects your body in several ways, potentially triggering or worsening dizziness symptoms. This is because it is a:

• Stimulating: This means it increases your heart rate and blood pressure.
• Vasoconstrictor: This means that blood vessels narrow, reducing blood flow throughout the body, including to your inner ear. The inner ear contains structures that control balance, and changes in blood flow can interfere with the functioning of these systems, especially in people with inner ear problems.
• Mild diuretic: This means it increases the need to urinate and can lead to dehydration. Dehydration can reduce blood volume, which can reduce blood flow to the inner ear or disrupt its fluid balance, triggering dizziness or lightheadedness.

Conditions that increase the risk of dizziness from caffeine

You may be more likely to experience caffeine-related dizziness if you have:

• Menière’s disease: This is a condition that affects the inner ear and causes repeated episodes of dizziness, hearing loss, ringing in the ears, and a feeling of pressure in the ear. People with Ménière’s disease may be sensitive to caffeine, and some research suggests that caffeine may trigger or intensify their symptoms.
• Vestibular migraine: This is a type of migraine that causes dizziness, spinning sensations, and difficulty with balance, with or without a headache. Certain foods and substances, including caffeine, can trigger migraine attacks that can last from a few minutes to a few hours. Research suggests that consuming 400 milligrams or more increases the risk of triggering a vestibular migraine by 42% compared to lower caffeine consumption.
• Anxiety: This condition can cause symptoms such as rapid heartbeat, dizziness and dizziness. Because caffeine stimulates the nervous system, it can intensify these effects and intensify dizziness and associated symptoms.

The most effective way to prevent caffeine-related dizziness is to eliminate caffeine from your diet.

If you’re not ready to give up coffee, tea, chocolate, or other caffeinated products, or if you want to avoid caffeine withdrawal, there are steps you can take to reduce your risk of dizziness and the severity of vertigo episodes.

Here’s how to do it:

• Limit your caffeine intake: Aim for no more than 400 mg of caffeine per day (about four 8-ounce cups of brewed coffee). Consider gradually reducing your consumption and replacing certain drinks with water, herbal teas or decaffeinated coffee.
• Stay hydrated: Drink water throughout the day, especially if you notice increased urination after caffeine. Even mild dehydration can increase dizziness.
• Eat before consuming caffeine: Having food in your stomach can slow down how quickly caffeine is absorbed and reduce its impact on your nervous system.
• Limit caffeine intake earlier in the day: Consuming caffeine in the late afternoon or evening can disrupt sleep, and poor sleep can worsen or trigger dizziness.
• Get enough quality sleep: Aim for seven to nine hours of restful sleep each night. Good sleep helps the brain and inner ear work together to control balance.
• Avoid combining nicotine and caffeine: Smoking or vaping with caffeine can intensify the stimulating effects, which can worsen dizziness and balance problems.
• Track your symptoms: Keep a journal of your caffeine intake and episodes of dizziness to help you spot trends and identify possible triggers.