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How Much Caffeine Is Too Much?
Caffeine can be part of a healthy diet for most people. However, too much may be dangerous for your health.
Generally speaking, the guidelines for how much caffeine is too much are as follows: Adults shouldn't have more than 400 milligrams (mg) of caffeine, which is about four to five cups of coffee, per day. Children and teenagers should not have more than 2.5 mg of caffeine per kilograms (kg) of body weight.
This article discusses how much caffeine you should have in a day. It also covers the signs and symptoms when you overindulge in caffeine and how to reduce your intake.
Menopause
A study published in the journal Menopause found that women who consumed caffeine during menopause were more likely to have hot flashes and night sweats.
Caffeine’s main effect on the body is an increased temporary sense of wakefulness and alertness, but it can also cause uncomfortable symptoms.
Consuming over 400 mg of caffeine a day can lead to:
- jitters and shakes
- disrupted sleep
- fast or uneven heartbeat
- high blood pressure
- headaches
- nervousness or anxiety
- dizziness
- dependency
- dehydration
- irritability
- heartburn
- stomach upset, diarrhea, and nausea
- muscle tremors
Caffeine increases the release of acid in the stomach, sometimes leading to an upset stomach or heartburn.
Caffeine can interfere with the sleep cycle. Sleep loss is cumulative, and even small nightly decreases can add up and disturb daytime alertness and performance.
Symptoms of Too Much Caffeine
When caffeine intake exceeds a healthy amount, it may lead to side effects. Symptoms of too much caffeine include the following:
Headache
Caffeine is a commonly used psychostimulant, meaning it's a substance that stimulates the central nervous system. This is why many people drink coffee or caffeinated tea as a morning pick-me-up. In some cases, caffeine is used as a form of pain relief, such as in the pain medicine Excedrin, which contains aspirin, paracetamol, and caffeine. However, both consuming too much caffeine and withdrawal from caffeine can cause headaches.
Caffeine can trigger what is known as "caffeine rebound." This means that after you drink a lot of caffeine, you may experience withdrawal symptoms after the initial benefits have worn off. Overall, the National Headache Foundation says that it's fine to consume caffeine in moderation. However, it's best to avoid daily use if you are experiencing frequent headaches.
Anxiety
Caffeine may affect your mood. While moderate caffeine intake can contribute to feelings of happiness, having two to six cups of caffeine can bring on anxiety. Anxiety is a feeling of being wound-up, restless, or on edge.
A review of 57 studies measured the effects of anxiety after consuming various amounts of caffeine. Results were mixed when it came to both low and high intakes. Some research showed having up to five cups of coffee had no effect on anxiety. Other studies found feelings of tension after consuming just two or three cups.
Whether you feel anxiety at low or high levels, it could indicate that you are having too much caffeine and may want to scale back.
Trouble Sleeping
When consumed close to bedtime, caffeine may cause mild sleep disturbances at moderate and high doses. Consuming caffeine before bed can reduce the quantity and quality of sleep and make it harder to fall and stay asleep. It is recommended to not have caffeine up to six hours before bed.
How to Reduce Your Caffeine Intake
According to the Food and Drug Administration (FDA), around 400 milligrams per day (which equates to about four or five cups of coffee), is safe for most adults and not associated with negative side effects.
However, it is important to remember that individual sensitivity to caffeine's effects may vary. If you are concerned about caffeine's side effects, you might consider reducing your intake.
Keep Track of Your Caffeine Consumption
Make note of how much caffeine you are consuming each day, whether it is in beverages, foods, or supplements. Check labels so you know whether foods or drinks contain caffeine.
Understand Your Caffeine Intake
- 12 oz can of caffeinated soda: 30 to 40 milligrams
- 8 oz cup of green or black tea: 30-50 milligrams
- 8 oz cup of coffee: 80 to 100 milligrams
- 8 oz energy drink: 40-250 milligrams
Reduce Your Intake Gradually
Quitting suddenly can lead to unpleasant withdrawal symptoms and cravings. Instead, try gradually reducing your caffeine consumption. You might drink one less cup of coffee or caffeinated soda per day. As your body adjusts to less, you can cut back more if desired.
Choose Decaffeinated Drinks
Switching to decaffeinated coffee, tea, and soda can help you cut back. If you are tapering your intake, try mixing half regular and half decaf. Brewing tea for a shorter time or switching to an herbal tea can also reduce caffeine.
Watch for Hidden Caffeine Sources
Remember that coffee isn't the only source of caffeine. If you are trying to watch your intake, you should also be aware that many foods, beverages, and supplements may also contain caffeine. Milk chocolate, dark chocolate, hot chocolate, tea, iced tea, soft drinks, energy drinks, and even decaffeinated coffee also contain varying amounts of caffeine.
