Caffeine may trigger vertigo (sensation of the room spinning) in some people.
Caffeine affects your body in several ways that can trigger or worsen vertigo symptoms. This is because it’s a:
- Stimulant: This means that it increases your heart rate and blood pressure.
- Vasoconstrictor: This means it makes blood vessels shrink up, reducing proper blood flow throughout the body, including to your inner ear. The inner ear contains structures that control balance, and changes in blood flow may interfere with how these systems work, especially in people with inner ear conditions.
- Mild diuretic: This means it raises the need to urinate and can lead to dehydration. Dehydration can lower blood volume, which may reduce blood flow to the inner ear or disrupt its fluid balance, triggering dizziness or vertigo.
Conditions That Raise Vertigo Risk from Caffeine
You may be more likely to experience caffeine-related vertigo if you have:
- Menière’s disease: This is a condition that affects the inner ear and causes repeated vertigo episodes, hearing loss, ringing in the ears, and a feeling of pressure in the ear. People with Menière’s disease may be sensitive to caffeine, and some research suggests that caffeine can trigger or intensify their symptoms.
- Vestibular migraine: This is a type of migraine that causes dizziness, spinning sensations, and balance difficulties, with or without a headache. Certain foods and substances, including caffeine, can trigger migraine attacks that can last minutes to hours. Research suggests that consuming 400 milligrams or more increases the risk of triggering vestibular migraine by 42% compared with lower caffeine intake.
- Anxiety: This condition can cause symptoms such as a rapid heartbeat, lightheadedness, and dizziness. Because caffeine stimulates the nervous system, it can heighten these effects and intensify vertigo and associated symptoms.
The most effective way to prevent caffeine-related vertigo is to eliminate caffeine from your diet.
If you’re not ready to give up coffee, tea, chocolate, or other caffeinated products, or you want to avoid caffeine withdrawal, there are steps you can take to lower your risk of dizziness and reduce the severity of vertigo episodes.
Here’s how:
- Limit your caffeine intake: Aim for no more than 400 mg of caffeine a day (about four 8-ounce cups of brewed coffee). Consider gradually cutting back and replacing some drinks with water, herbal tea, or decaf 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 how quickly caffeine is absorbed and may reduce its impact on your nervous system.
- Limit caffeine to earlier in the day: Consuming caffeine in the late afternoon or evening can interfere with sleep, and poor sleep can worsen or trigger vertigo.
- Get enough quality sleep: Aim for seven to nine hours of restful sleep each night. Good sleep supports the brain and inner ear in working together to control balance.
- Avoid pairing nicotine and caffeine: Smoking or vaping along with caffeine can intensify stimulant effects, which may worsen dizziness and balance issues.
- Track your symptoms: Keep a log of your caffeine intake and vertigo episodes to help you spot patterns and identify possible triggers.
