Quick Answer

• No official minimum daily caffeine dose is set to prevent withdrawal headaches.
• 50–100 mg (roughly the caffeine in a small cup of coffee or a typical energy drink) can rapidly relieve an active withdrawal headache.
• The best long‑term strategy is to taper caffeine gradually rather than maintain a low “maintenance” dose.

Why a Minimum Dose Isn’t Defined

Caffeine dependence develops when the brain adapts to regular caffeine exposure. When intake stops abruptly, the sudden lack of adenosine blockade triggers withdrawal symptoms, most commonly a headache ². Research does not identify a specific daily amount that completely averts this response; instead, it emphasizes how the body is weaned off caffeine ²⁵.

What the Evidence Says About 50–100 mg

• StatPearls notes that re‑introducing 50–100 mg of caffeine can provide rapid relief of withdrawal headaches, but it also warns that this approach perpetuates dependence ².
• All three AI models (DeepSeek, Gemini, LLaMA) agree on this dosage range as an effective treatment dose, not a preventive maintenance dose.

Recommended Practical Approach

1. Assess Your Current Intake – Note how many milligrams you consume daily (e.g., a typical 8‑oz brewed coffee ≈ 95 mg) ⁴.
2. Plan a Gradual Taper – Reduce intake by ≈ 10–25 % per week or cut back by one serving every few days.
   • Example: 200 mg → 150 mg → 100 mg → 50 mg → 0 mg.
3. Use Small “Rescue” Doses – If a headache emerges, a single 50–100 mg dose (e.g., a half‑cup of coffee or a caffeine pill) can alleviate it without resetting the taper ².
4. Monitor Symptoms – Keep a brief diary of headache frequency/intensity and caffeine amount; adjust the taper speed if symptoms worsen.
5. Know the Upper Safety Limit – Up to 400 mg/day is generally considered safe for most adults ⁴, but staying well below this helps avoid dependence.

Special Cases: Migraine & Episodic Headaches

• Some clinicians suggest 150–200 mg/day (one to two cups) may help people with episodic migraine, but this is not a universal withdrawal‑prevention rule and can vary by individual ¹⁷.
• For those whose primary concern is withdrawal, the lower 50–100 mg rescue dose remains the most evidence‑based recommendation.

Bottom Line

• No fixed “minimum” dose exists to stop withdrawal headaches outright.
• 50–100 mg is an effective relief dose if a headache occurs.
• Gradual tapering is the safest way to prevent future withdrawal headaches while eventually eliminating dependence.

Key Takeaways