Many people enjoy the benefits of caffeine but may not be aware of the risks of consuming too much of it.
Too much caffeine can have serious consequences for your health and well-being. It can cause anxiety, insomnia, dehydration, heart problems, and more. It can also make you addicted, tolerant, and dependent on it, which can lead to withdrawal symptoms when you try to quit or reduce your intake.
How can you prevent these problems and enjoy caffeine safely and responsibly?
How can you measure and control your caffeine intake and avoid the unwanted side effects?
The answer is not so simple, as different factors can affect how much caffeine you can consume and how it affects your body and mind.
In this article, we will explore some of these factors, such as:
Caffeine Limit for Healthy Adults
According to the U.S. Food and Drug Administration (FDA), for healthy adults, 400 milligrams (mg) of caffeine a day1 is not generally associated with dangerous, adverse effects. However, many people will be sensitive to lower amounts.
That’s roughly the amount of caffeine in four cups of brewed coffee, ten cans of cola, or two “energy shot” drinks.
The caffeine content in beverages varies widely, especially among energy drinks, so it is important to check the labels and be aware of how much caffeine you consume. Caffeine in powder or liquid form can provide toxic levels of caffeine, the FDA has cautioned.
Just one teaspoon of powdered caffeine equals about 28 cups of coffee. Such high levels of caffeine can cause serious health problems and possibly death.
Caffeine Limit for Teenagers
The American Academy of Pediatrics (AAP) discourages caffeine intake for young adults, while other recommendations cap a teenager’s daily caffeine consumption at under 100 mg per day1, equivalent to one very small cup of coffee or two small cans of soda.
With some energy drinks containing as much as 400 mg of caffeine per can, the recommended limit is easily exceeded.
“We have done research showing that daily consumption of even just one energy drink containing 200 mg [of caffeine] can disrupt sleep and increase feelings of jitteriness among college students,” warns Laura Juliano, Ph.D., a caffeine researcher and professor of psychology at American University in Washington, D.C2.
“We also found that after just a few weeks of daily consumption, people can experience withdrawal symptoms if they miss a day.”
Caffeine for kids
The AAP recommends that children under 12 should not consume any caffeine at all3, while other recommendations suggest limiting their intake to less than 3 mg per kilogram4 of body weight per day.
For example, a 10-year-old child weighing 30 kilograms (66 pounds) should not have more than 90 mg of caffeine daily, equivalent to one small soda.
However, many children may consume more than that, especially if they can access caffeinated products like soft drinks and energy drinks.
Caffeine for Pregnant and Breastfeeding Women
The recommended maximum amount of caffeine is up to 200 mg daily5 6, equivalent to about two cups of coffee. Caffeine can cross the placenta and the breast milk and affect the fetus and the infant.
High caffeine intake during pregnancy can increase the risk of miscarriage, low birth weight, and preterm delivery. High caffeine intake during breastfeeding can cause irritability, sleep problems, and colic in the infant.
Sources
- Mayo Clinic Staff. (2020, February 14). Caffeine: How much is too much? Mayo Clinic. https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/caffeine/art-20045678
- Miller, K. (2021, August 9). How Much Caffeine Should My Teen Drink? Verywell Family. https://www.verywellfamily.com/how-much-caffeine-should-my-teen-drink-5209568
- American Academy of Child and Adolescent Psychiatry. (2018). Caffeine and Children. AACAP. https://www.aacap.org/AACAP/Families_and_Youth/Facts_for_Families/FFF-Guide/Caffeine_and_Children-131.aspx
- Healthdirect. (n.d.). Caffeine. Healthdirect. https://www.healthdirect.gov.au/caffeine
- South Eastern Sydney Local Health District. (2017). Caffeine. Mothersafe. https://www.seslhd.health.nsw.gov.au/sites/default/files/migration/Mothersafe/documents/Caffeinenov27.pdf
- Temple, J. L., Bernard, C., Lipshultz, S. E., Czachor, J. D., Westphal, J. A., & Mestre, M. A. (2020). The Safety of Ingested Caffeine: A Comprehensive Review. Frontiers in Psychiatry, 11. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7035149/