Does caffeine help or worsen ADHD symptoms?

Living with ADHD often means searching for ways to manage focus, energy, and daily routines. For many, coffee, tea, or an energy drink is already part of the day, so it’s natural to wonder if caffeine or coffee is good for ADHD or if it makes symptoms worse.

In this article, we’ll take a closer look at how caffeine interacts with ADHD symptoms, and what this might mean for you or someone you love. 

A word on caffeine

Caffeine is something many of us are already familiar with. With billions of cups consumed every day, it’s considered the most widely used stimulant in the world. 

Caffeine is commonly associated with coffee and tea, but it’s also present in sodas, chocolate, cocoa beverages, and many energy drinks. Some plants naturally contain caffeine in their leaves, beans, or fruits, while in other cases, it’s made in labs and added to products during manufacturing. 

When we have caffeine, it acts on the brain and nervous system by increasing activity and boosting chemicals like cortisol and adrenaline. The body absorbs it quickly, and the effects can be felt within minutes. 

For many people, this means feeling more awake, having a faster heartbeat, quicker breathing, and an increase in focus and energy. These can linger for hours, sometimes nearly half a day.

Why does caffeine affect people differently?

Caffeine doesn’t affect everyone in the same way, and this is true whether or not a person has ADHD or any other health condition. For some, a single cup of coffee is enough to feel more alert, while others might feel restless or notice difficulty sleeping. 

Factors like age, sleep habits, medications, and even the time of day can influence how strongly caffeine is felt. Researchers have also found that genetics also plays a role in how each person processes caffeine. 

These factors explain why the same amount of caffeine can feel energising to one person but overwhelming to another. For those who also live with conditions that commonly occur alongside ADHD, such as having anxiety or trouble getting restful sleep, caffeine’s impact may be even more noticeable.

How caffeine helps with ADHD symptoms

Here, let’s look at how caffeine affects people with ADHD:

Improves focus and attention

Some studies on adults with ADHD have found that caffeine can improve focus, especially when it comes to repetitive or less engaging tasks.

Most people say they feel sharper and a lot more focused, and that’s probably because caffeine influences brain chemicals like dopamine and adenosine. This can help them concentrate and keep their momentum.

Promotes sharper thinking

Some findings show caffeine can sometimes give adults with ADHD a mental boost, making it easier to stay sharp and react faster. Mental tasks may feel a bit less draining with that boost, making it easier to make choices, solve problems, and keep pace with everyday responsibilities.

Helps with learning and memory

Some research suggests that caffeine can actually make it easier to pick things up and remember them later. The idea is that caffeine blocks adenosine, which contributes to making you feel sleepy.

By cutting down that tired signal, your brain has an easier time taking in information and pulling it back up when you need it.

If you’re wondering whether ADHD could be playing a role in your life, getting a formal ADHD diagnosis is often the first step.

Similarities to ADHD medications

Since caffeine is a stimulant, it sort of works along the same lines as ADHD medications often used in stimulant therapy, like dexamphetamine and methylphenidate.

This might explain why some people with ADHD notice better concentration after having caffeine. This, in a way, is also the reason why some turn to caffeine as a form of self-medication to help manage their focus and energy.

However, it’s important to take note that caffeine should not replace prescribed medications. It may have potential as a supportive option alongside other treatments for ADHD, but it shouldn't be treated as the main solution. 

When caffeine makes things worse

Experts generally suggest limiting caffeine intake to no more than about 450 milligrams a day, which works out to around four cups of regular coffee. Going beyond that can increase the chances of uncomfortable symptoms.

The main issues people usually notice are trouble sleeping, feeling restless, and being pretty much on edge or anxious all the time. Some also experience headaches, shaky hands, or heart palpitations.

And since caffeine works as a diuretic, it can send you to the bathroom more often and increase the risk of dehydration.

Another issue that’s worth noting is the “crash” that sometimes follows. After the initial energy boost, some feel even more drained once the caffeine wears off. That can make it a bit tougher to stay focused and keep your energy up throughout the day.

Because ADHD already comes with challenges around sleep, mood, and self-regulation, these side effects can easily outweigh the potential benefits if your caffeine intake isn’t managed carefully.

Take caffeine or not?

Caffeine may offer some benefits for people with ADHD, like sharper focus or better alertness, but it can also make symptoms worse if taken in high amounts. Deciding whether coffee and ADHD are a good mix really comes down to you and how your body reacts to caffeine. 

The truth is, ADHD usually needs more than just cutting back on coffee or fixing your diet. With the right therapy or ADHD counselling, you can pick up helpful strategies to stay focused, keep your mood in check, and deal with daily life without feeling so overwhelmed.

If you’re employed, it’s worth checking whether your workplace offers an EAP. For example, Talked’s Employee Assistance Program (EAP) provides confidential, employer-funded counselling that gives you access to therapy 24/7, with appointments available within just 12 hours. 

And if you’re looking for help outside of work, or you prefer using Medicare or any other health insurance to access therapy, Talked supports these, too.

Starting with trial therapy sessions is an easy way to know your options before committing to ongoing or long-term therapy or counselling.