How much caffeine consumption is considered safe?

What is caffeine?

Caffeine is a natural stimulant found in various plants such as coffee beans, tea leaves, and cocoa beans. It is commonly used as an ingredient in foods, beverages, and even certain medications. Caffeine is classified as a central nervous system stimulant, helping you feel more alert, reduce drowsiness, and temporarily boost energy.

Benefits of Caffeine

When consumed in appropriate amounts, caffeine can provide several benefits:

• Increases alertness and focusCaffeine stimulates the brain, reduces fatigue, and improves concentration for work or study.

• Enhances exercise performanceIt stimulates the nervous system, increases fat burning, and improves muscle endurance.

• Boosts metabolismCaffeine slightly increases the body's metabolic rate, helping burn more energy.

• May reduce the risk of certain diseasesSome studies suggest that moderate coffee consumption may lower the risk of Parkinson’s disease, Alzheimer’s disease, and type 2 diabetes.

Side Effects of Caffeine

Consuming too much caffeine, or being sensitive to it, may cause:

• Heart palpitations, rapid heartbeat, or increased blood pressure

• Restlessness, anxiety, or trembling hands

• Difficulty sleeping, especially if consumed in the afternoon or evening

• Stomach pain, nausea, or diarrhea

• Caffeine tolerance and withdrawal symptoms (such as headaches, fatigue, and irritability) when stopping suddenly

Caffeine content in different beverages

Recommended Maximum Caffeine Intake Per Day

Health organizations such as the U.S. Food and Drug Administration (FDA) and the European Food Safety Authority (EFSA) suggest the following limits:

• Healthy adults: No more than 400 mg per day

• Pregnant or breastfeeding women: No more than 200 mg per day

• Teenagers (under 18): No more than 100 mg per day

• Young children: Should avoid caffeine

Drink in Moderation for Benefits

Although caffeine is a stimulant, consuming it in moderate amounts can help improve focus, short-term memory, and energy levels.

It’s best to avoid caffeine in the late afternoon or evening to prevent sleep problems. Also, remember to count caffeine from all sources combined (coffee, tea, soft drinks, energy drinks, chocolate, etc.) to stay within the recommended daily limits.