During caffeine withdrawal, you’ll likely experience the lingering effects of vitamin deficiency, adrenal fatigue, dopamine shortages, and sleep hormone disruption that is caused by chronic caffeine use. Below are some supplements that can be used strategically to lessen the negative symptoms during this phase. Be aware that these are “supplemental” and don’t replace healthy food and shouldn’t be relied upon after you pass the caffeine withdrawal phase. Caveat:

ENERGY SUPPLEMENTS

One of the harshest effects of caffeine withdrawal is decreased energy and motivation.  While this is due to a number of factors, a significant cause is vitamin B deficiency and interruption of dopamine production. Below are two supplements that often have a surprisingly positive effect on caffeine quitters’ moods and well-being.

Jarrow B-12: B-12 is one of those vitamins that highly affects vitality, well being, and brain health. Caffeine often causes vitamin B deficiency and so you’ll want to experiment to see which B vitamin helps you the most. However, this B-12 formula is highly recommended due to it’s superior absorption by the body and the tremendous effect it often has on people’s mood. Jarrow is a star when is comes to producing high quality B-12 vitamins and so you won’t be disappointed here.

St Johns Wort: St. Johns Wort can provide a powerful guard against those “caffeine blues” that many experience. Studies have shown that it is effective as a treatment for depression in humans — so much so that in Germany it’s often prescribed for mild to moderate forms of depression (especially in children). Because of this, it’s strongly recommended that you carefully moderate your intake. Nature’s Bounty is a reliable supplier of St. Johns Wort and I’ve always been pleased with the quality of their supplements.

L-Tyrosine: L-Tyrosine is an amino acid that affects dopamine — which is the “happy chemical” in the brain. Since caffeine causes an over production of caffeine, once you quit caffeine your dopamine production will likely plummet. By supplementing with L-Tyrosine you’ll be able to pre-empt much of the afflictive “caffeine blues.” Warning: L-Tyrosine is stimulatory so it can interact with other supplements and you should consult with your doctor before consuming.

Vitamin D3: Vitamin-D3 is something produced naturally by your body’s cholesterol and is responsible for good cognition levels and well-being. However, without enough sunlight, vitamin D will not be produced by the body because that is a significant precursor to its production. Also, chronic caffeine use often causes vitamin deficiency. If you’re deficient of this vitamin, supplementing should increase your well-being and even have higher order effects on your sleep.

SLEEP SUPPLEMENTS

Another unfortunate effect of caffeine withdrawal is disrupted sleep patterns.  This is due to caffeine's disruption of the body and brain's sleep hormones, neurotransmitters, and critical vitamins. By carefully supplementing, you can guard against the insomnia that often causes people to wake up tired and reach for more caffeine.

ONNIT New Mood: Onnit has a number of wonderful supplements, but it’s New Mood blend works incredibly well for unwinding after a long day. It’s core ingredients are Vitamin B-6, L-Tryptophan, and 5-HTP (see below) which collectively work to increase serotonin. Serotonin is a neurotransmitter in the brain that is largely responsible for regulating mood and happiness, but it is not stimulatory so don't be surprised if you experience a feeling of ease and contentedness after supplementing with this - great before bed time.

5 HTP: This is a compound that gets converted to serotonin (neurotransmitter that regulates mood and happiness) and has been found to positively effect sleep patterns. If Onnit New Mood is not a fit for you, try supplementing small doses of just 5-HTP to see if it dose the trick.

Melatonin: If all else fails, melatonin may be a saving grace for you— the red button you “press" to get to bed. Melatonin is a hormone secreted by the brain (pineal gland) that directly regulates sleep. It’s widely used to regulate abnormal sleep patterns and is used by many as an effective alternative to harsh pharmaceutical sleep aids. Though some people’s sleep are not affected by supplementing with melatonin, many have tremendous success with it. Though it may be very effective for you, it’s important to not rely on melatonin to induce sleep for the longer term. Rather, it should be used as a supplementary resource for the withdrawal phase and those days where falling asleep is very hard.