February 20, 2025

Green Tea, Coffee, Anxiety, and You – Information from a Registered Dietitian Nutritionist

By Rebecca Appleman, RD

By adulthood, most of us will enjoy – or be addicted to – some beverage that contains caffeine. Usually, it’s coffee. But it might also be Coca Cola, green tea, or even an “energy drink.”

Caffeine is one of the most widely consumed psychoactive substances on earth, known for its ability to enhance alertness and cognitive function. But if you have anxiety, one of the main lifestyle changes that may be recommended to you is to “cut caffeine.”

For someone that loves their daily caffeine fix, this can create a lot of questions:

• Does caffeine really cause or create anxiety?
• Can I have any caffeine at all?
• Is there a difference between types or sources of caffeine?

Let’s talk about some of this today.

How Caffeine *Might* Influence Anxiety

Caffeine is a stimulant. It “blocks adenosine receptors, reducing feelings of tiredness and increases neurotransmitter activity, including dopamine and nor-epinephrine” which is a fancy way of saying that it makes your entire body more alert and active.

Perhaps counterintuitively, this can actually *improve* your mood. Many people find that caffeine intake helps them feel better and improve their focus. But it can also exacerbate anxiety in some situations. Most notably:

• Excessive Caffeine Intake – The more caffeine you have, the more the symptoms of consuming caffeine can be pronounced. Examples might include increased heart rate and heart palpitations, elevated cortisol (stress hormone) levels, jitteriness, and even sleep disturbances, which can increase anxiety over time.
• Panic Attack Triggers – Those with panic attacks tend to struggle with “self-monitoring” and “hypersensitivity.” This means that they are frequently, subconsciously monitoring their body for changes that may indicate a panic attack is coming, and then (because of the hypersensitivity) experience changes to the way their body feels in a more pronounced way.

In this sense, caffeine doesn’t necessarily cause anxiety itself unless one worries about their heart while drinking caffeine. But it can trigger anxiety attacks or make anxiety worse, especially if consumed in excess.

Caffeine can also trigger acid reflux in people, which can lead to chest pains among other symptoms. These have also been known to create further anxiety.

Caffeine sensitivity varies significantly among individuals, with some experiencing anxiety symptoms even at low doses. This variation is influenced by genetics, habitual caffeine consumption, and metabolic differences.

In the end, whether or not a person experiences more anxiety when consuming caffeine is likely to vary by individual. Those with panic attacks that may be triggered by caffeine may be advised to kick the habit. Those with general anxiety may be advised to reduce their caffeine intake to see if they notice a difference, but may not need to eliminate it altogether.

Coffee vs Green Tea for Anxiety

With that in mind, one alternative that has been thrown out there is replacing coffee with green tea, and while there is a lot of research that needs to be completed to identify if there is any benefit, there are reasons to consider this approach.

Both coffee and green tea contain caffeine. But their effects on anxiety differ due to variations in caffeine content and the presence of additional bioactive compounds.

• Coffee – A standard cup of coffee contains approximately 80–100 mg of caffeine, depending on the brewing method. Some lattes contain about 150mgs. This higher caffeine concentration can lead to a rapid increase in energy but may also contribute to heightened anxiety, particularly in sensitive individuals. Coffee lacks compounds that counteract caffeine’s stimulating effects, which can make symptoms more pronounced.
• Green Tea – Contains significantly less caffeine per cup (around 30–50 mg) and includes L-theanine, an amino acid known for its calming properties. L-theanine promotes relaxation, enhances alpha brain wave activity, and modulates neurotransmitter levels to help reduce stress and anxiety. This makes green tea a gentler alternative for those sensitive to caffeine.

L-theanine, a unique component of green tea, has been studied for its ability to support relaxation without causing drowsiness. Research suggests that L-theanine:

• Increases alpha brain waves, which are associated with a state of calm alertness.
• Modulates levels of serotonin, dopamine, and GABA, neurotransmitters that influence mood and stress response.
• Helps counteract the overstimulating effects of caffeine, reducing the likelihood of jitteriness and anxiety.

Because of these properties, green tea provides a more balanced energy boost compared to coffee, making it a preferable option for individuals who experience caffeine-induced anxiety.

Caffeine, Coffee, and You

Switching from coffee to green tea may help, though the impact will differ between individuals. If you are finding that you are sensitive to the effect of caffeine, and you want to keep drinking coffee, consider taking a little bit less in each serving and less in sum throughout the day, reducing the sugars and other additives you put in your coffee, drinking water, and being aware and mindful of how you’re feeling.  Eating solid food while consuming caffeine can also slow the absorption of caffeine into your bloodstream, especially if your breakfast meal is high in fiber and protein.  In turn, this may help with the reduction of anxious symptoms, increased heart rate and/or jitteriness.

Both coffee and green tea offer benefits, even for those with anxiety. Their effects on anxiety likely depend on individual sensitivity and overall consumption patterns. If you find you are sensitive to the effect of caffeine, there are many ways to address your symptoms without eliminating caffeine completely from your diet.