10/03/2026

TUESDAY | MAR 10, 2026

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Caffeine withdrawal hits coffee drinkers

BANGI: While many students his age enjoy meals during the day, Lo Yee Jhin, 15, chooses to refrain from food and drink from dawn to sunset to experience fasting during Ramadan alongside his Muslim friends. Affectionately known as Eugene, the student of Pusat PERMATA@Pintar Negara said fasting has been meaningful for him, as it indirectly instils self-discipline and teaches the value of moderation. He said the routine of waking up PETALING many Malaysians, coffee is more than a morning ritual – it is a lifeline. From a strong kopi kaw before work to a quick instant cup at the office or a cafe stop between meetings, caffeine fuels daily life. But come Ramadan, that routine vanishes. The early-morning cup disappears, leaving countless Malaysians battling headaches, fatigue, irritability and difficulty concentrating. Malaysian Dietitians’ Association council member Rozanna M. Rosly said these are classic caffeine withdrawal symptoms. “Caffeine blocks adenosine receptors in the brain. Adenosine normally promotes sleepiness and helps regulate blood vessel tone. JAYA: For o Dietitian says sudden cut can trigger headaches, fatigue and poor focus; urges balanced sahur, iftar and adequate sleep Ű BY HARITH KAMAL newsdesk@thesundaily.com

it for about a week last year. The teenager said his decision also surprised his friends and teachers at school, who initially did not expect him to be able to refrain from food and drink like other Muslim students. “Many of them are surprised that I am fasting for the whole month, but what really touched me is how supportive they have been in helping me stay motivated,” he said, adding that he plans to fast again next year. – Bernama night caffeine to prevent sleep disruption and advises pairing caffeinated drinks with water. “Most healthy adults can safely consume up to 400mg of caffeine per day. One cup of brewed coffee contains about 80-120mg, while kopi kaw may exceed 150mg. “Even moderate drinkers can experience withdrawal. For many, the risk starts at about 2mg of caffeine per kg of body weight per day, roughly one strong cup for a 60kg adult,” she added. Ramadan also offers an opportunity to reset long-term habits. “Caffeine itself is not harmful in moderation. But dependence can disrupt sleep, worsen anxiety, trigger reflux or palpitations or cause headaches if missed. Ramadan provides a structured environment to break automatic habits, reduce tolerance and reassess reliance.” For those struggling during the fast, she advises staying hydrated between iftar and sahur , eating a balanced sahur , keeping consistent bedtimes, taking short rest breaks and being patient, as withdrawal symptoms are temporary. “Balance, not elimination, is the goal. You don’t have to quit completely but you shouldn’t feel trapped by caffeine. With gradual reduction, good hydration, balanced meals and adequate sleep, most people adjust within a week.”

his Muslim friends, as well as his awareness that the practice also exists in his own religious tradition. “In Christianity, there is also fasting, usually for 40 days. But the method is different. For Christians, we eat two half meals and cannot eat meat except seafood. However, I follow the Islamic way of fasting until sunset.” This year marks the first time he is attempting to fast throughout the entire month of Ramadan after trying A 2023 study found that over half of caffeine users experienced withdrawal headaches in the early days of Ramadan, with heavier consumers at greater risk. “Less fluid intake during the day can worsen headaches and tiredness. Changes in sleep patterns, like late nights and early sahur , increase fatigue, low mood and poor concentration. Long gaps between meals can cause low energy and ‘brain fog’ which feels similar to withdrawal.” To mitigate the effects, Rozanna recommends a balanced sahur , adequate fluids between iftar and sahur as well as avoiding excess sugary foods to reduce common triggers for headaches and lethargy. “Withdrawal is most uncomfortable when caffeine stops abruptly. So, reducing the dose stepwise is practical and evidence aligned,” she said, suggesting a simple one to two-week taper: reduce total caffeine by 25–50% every three to four days. “For example, go from three cups to two, then one and finally switch to half-caffeinated drinks. Those who drink strong or multiple coffees can start with smaller portions or weaker preparations.” During Ramadan, caffeine should be limited to non-fasting hours, ideally at sahur or shortly after iftar . Rozanna cautions against late

Rozanna said during Ramadan, caffeine should be limited to non-fasting hours, ideally at sahur or shortly after iftar. – MASRY CHE ANI/THESUN

practise as refraining from eating and drinking even when we feel hungry. We also have to manage our emotions.” Eugene admitted that fasting becomes more challenging when going through daily activities, especially after exercising, but his determination to experience Ramadan keeps him going. He said his desire to try fasting stemmed from curiosity and a wish to better understand the experiences of self-control, such receptors. It reduces perceived fatigue and improves attention in habitual users but can disrupt sleep if taken later in the day or in larger doses.” She said withdrawal symptoms typically appear 12 to 24 hours after the last caffeine dose, peak within a couple of days and can last up to a week, depending on individual sensitivity.

early for sahur with his Muslim friends at the hostel makes Ramadan a unique and memorable experience. “I realise that fasting teaches me to be more disciplined because there are set times for sahur and iftar. It also teaches me to become a better person because I once saw on TikTok that Muslims should avoid doing bad things so that the fast does not become meaningless. “For me, Ramadan is about being kind to others. Fasting also helps us When caffeine is suddenly removed, adenosine effects ‘rebound.’ People may feel sleepier than usual, mentally slower and more irritable while blood vessels can dilate, contributing to headaches.” Rozanna said Ramadan routines can exacerbate these effects. “Caffeine increases alertness mainly by blocking adenosine

Teen experiences Ramadan fasting with Muslim friends