Caffeine is the most widely consumed stimulant in the world. Most of us rely on it in some form, whether it's coffee, tea, soda, or energy drinks. But how much is too much? Here's what health authorities recommend and how to tell if you're overdoing it.
What the guidelines say
Healthy adults: The U.S. Food and Drug Administration cites 400mg of caffeine per day as an amount not generally associated with dangerous, negative effects for healthy adults. That's roughly four 8oz cups of brewed coffee.
Pregnancy: The American College of Obstetricians and Gynecologists recommends limiting caffeine to less than 200mg per day during pregnancy.
Children and teens: The American Academy of Pediatrics discourages caffeine for children and adolescents, and recommends against energy drinks for kids and teens.
Keep in mind that people vary widely in their sensitivity to caffeine. Genetics, body size, medications, and health conditions all play a role. Some people feel jittery after a single cup.
How much caffeine is in common drinks?
Amounts vary by brand and preparation, but here are typical estimates:
| Drink | Serving | Approximate caffeine |
|---|---|---|
| Brewed coffee | 8 oz | About 95mg |
| Espresso | 1 oz | About 63mg |
| Black tea | 8 oz | About 47mg |
| Green tea | 8 oz | About 28mg |
| Cola | 12 oz | About 34mg |
| Energy drink | 8 to 16 oz | About 70 to 300mg |
| Dark chocolate | 1 oz | About 12 to 25mg |
Coffee shop drinks can contain much more than these estimates, especially in large sizes.
Signs you've had too much
Too much caffeine can cause:
- Jitters or shakiness
- Restlessness or anxiety
- Rapid heartbeat
- Trouble sleeping
- Upset stomach
- Headaches
- Frequent urination
If you regularly experience these symptoms, cutting back may help.
Hidden sources of caffeine
Caffeine shows up in places you might not expect:
- Pre-workout supplements
- Some pain relievers
- Chocolate and chocolate desserts
- Coffee-flavored ice cream and yogurt
- Some flavored waters and teas
Always check labels if you're tracking your intake.
A serious warning about concentrated caffeine
The FDA has warned consumers about highly concentrated or pure powdered and liquid caffeine. Just a teaspoon of pure powdered caffeine can contain a toxic amount. These products are dangerous because it's very easy to take too much by mistake.
Caffeine and your body over time
Regular caffeine users often develop tolerance, meaning the same amount feels less effective over time. That can lead to gradually drinking more. Taking note of how much you consume, and occasionally cutting back, can help reset your sensitivity and keep caffeine working for you rather than against you.
Caffeine and sleep
Caffeine can affect sleep for many hours after you drink it. Research has shown that caffeine consumed even six hours before bed can reduce total sleep time. If you have trouble sleeping, try setting a caffeine cutoff in the early afternoon.
Tips for healthy caffeine habits
- Know your number. Track how much you're actually consuming.
- Spread it out instead of drinking it all at once.
- Set an afternoon cutoff to protect sleep.
- Stay hydrated with water too.
- Cut back gradually if you want to reduce intake, to avoid withdrawal headaches.
- Talk to your doctor if you're pregnant, have heart conditions, anxiety, or take medications.
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These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
