Caffeine and Migraine Calculator: How Much Is Too Much?

Add up your daily caffeine from drinks and pills, and see how it compares with the levels linked to migraine attacks and withdrawal headache.

By Cerebral Torque

Published 3 min read

Skipper the brain mascot holding a coffee mug next to tea, a soda can and a kitchen scale
On this page · 6 sections
  1. How much caffeine is too much with migraine?
  2. Caffeine in common drinks
  3. Cutting back without a withdrawal headache
  4. Frequently asked questions
  5. More free migraine tools
  6. References

Caffeine is complicated with migraine. A little can help some painkillers work, but a lot, or an uneven amount from day to day, can trigger attacks and withdrawal headaches. Most people also underestimate how much they get. Add up a typical day below to see your total in milligrams and what it means.

Loading the calculator. If it doesn’t appear, check that JavaScript is turned on. The guide below lets you work it out by hand.

How much caffeine is too much with migraine?

  • 3 or more caffeinated drinks a day. A 2019 study followed 98 adults with episodic migraine through daily diaries for at least 6 weeks. The odds of a migraine attack looked higher on days with 3 or more caffeinated drinks. In people who rarely have caffeine, even 1 or 2 seemed to matter. The effect was small and not certain, but the pattern fits what many people notice (Mostofsky et al., 2019).
  • More than 200 mg a day. That’s the level ICHD-3 uses for caffeine withdrawal headache: regular use above 200 mg a day for more than 2 weeks, then a sudden stop or delay.
  • More than 400 mg a day. Up to 400 mg a day is the amount food safety agencies say is generally safe for most healthy adults. In pregnancy, the advice is 200 mg a day or less.

Many headache specialists suggest staying under about 200 mg a day and keeping it steady, weekends included.

Caffeine in common drinks

Drink or product Typical caffeine
Brewed coffee, 240 ml (8 oz) about 95 mg
Espresso, single shot about 63 mg
Instant coffee, 240 ml about 62 mg
Black tea, 240 ml about 47 mg
Green tea, 240 ml about 28 mg
Cola, 355 ml can about 34 mg
Diet cola, 355 ml can about 46 mg
Energy drink, 250 ml about 80 mg
Headache tablet with caffeine about 65 mg per tablet

Real amounts vary a lot by brand and brew. A large coffee-shop coffee can easily hold 2 to 3 times a standard mug.

Cutting back without a withdrawal headache

Go slowly. Dropping by about a quarter each week is gentler than stopping at once, which often brings a withdrawal headache within a day or two. Keep the timing steady, move caffeine earlier in the day if it’s cutting into sleep, and track it in your headache diary to see whether it lines up with your attacks. For the research behind all this, read caffeine and migraine.

Frequently asked questions

Is caffeine good or bad for migraine?

Both. Caffeine can help painkillers work during an attack, but regular high intake and uneven intake are linked to more attacks and withdrawal headaches. Moderate, steady amounts seem to be the safest middle ground.

How much caffeine is in a cup of coffee?

A standard 240 ml (8 oz) mug of brewed coffee has about 95 mg, but coffee-shop sizes are often 2 to 3 times that. Espresso has about 63 mg per shot.

Can caffeine withdrawal trigger a migraine attack?

Yes. Caffeine withdrawal headache usually starts within 24 hours of missing your usual amount and can trigger a migraine attack in people prone to them. It’s a common cause of weekend and holiday headaches.

Do headache pills with caffeine cause rebound headaches?

They can. Painkillers combined with caffeine count as combination analgesics, and using them on 10 or more days a month can lead to medication overuse headache.

More free migraine tools

References

  1. Mostofsky E, Mittleman MA, Buettner C, Li W, Bertisch SM. Prospective cohort study of caffeinated beverage intake as a potential trigger of headaches among migraineurs. Am J Med. 2019;132(8):984-991. PubMed
  2. Headache Classification Committee of the International Headache Society (IHS). The International Classification of Headache Disorders, 3rd edition. Section 8.3.1, Caffeine-withdrawal headache. Cephalalgia. 2018;38(1):1-211. PubMed

This tool is for education and to help you talk with your doctor. It doesn’t diagnose anything and isn’t medical advice. Your answers stay in your browser and are never sent to Cerebral Torque.

Keep reading

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Guided practice

Alternate nostril breathing

A 5-minute guided practice for migraine prevention, from Unraveling Migraine. Captions are built into the video.

  • Prevention, not a rescue. Keep your usual medicine for migraine attacks.
  • Daily practice is what counts. The study behind it used 3 short sessions a day for 3 months.
  • Skip it or stop if your nose is blocked or it starts to feel like a strain.
Read the full guide and the research