If you are like most adults, and start your day with a cup of coffee, then this article is for you. Drinking coffee early in the morning boosts your energy levels, improves mood, improves cognitive function and cleans the stomach. But if you drink multiple cups of coffee, energy drinks and health supplements that contain caffeine you are consuming too much caffeine.
According to the experts drinking too much caffeine is dangerous to health. It can lead to various health issues like high blood pressure, anxiety and an increase in heart rate. It is important to measure your daily caffeine intake. In this blog, we will understand how much caffeine too much caffeine is. How to track and manage your daily caffeine intake.
What is Caffeine?
Caffeine is a natural stimulant found in coffee, tea, chocolate, and certain energy drinks. It stimulates the central nervous system, enhancing alertness and reducing fatigue. Widely consumed worldwide, caffeine can improve focus and mood but may cause side effects like anxiety, insomnia, and increased heart rate in high doses.
What are the Symptoms of Too Much Caffeine?
Too much caffeine can cause the following symptoms
· Increased heart rate
· Heart palpitations
· High blood pressure
· Insomnia or sleep disruptions
· Anxiety
· Jitters
· Upset stomach
· Nausea
· Headache
How Much Caffeine is Too Much?
According to multiple studies, up to 400 milligrams of caffeine or around four to five cups of coffee each day can be part of a healthy diet. However, it is important to understand not all people have the same tolerance to caffeine hence the ideal daily caffeine intake can vary from person to person.
It is generally advised to limit caffeine intake to 200-300 mg per day during pregnancy due to potential risks to fetal development, including miscarriage or low birth weight (1).
Adolescents are advised to consume no more than 100 mg of caffeine per day, while caffeine is not recommended for young children due to the increased likelihood of negative effects like hyperactivity and sleep disturbances.
How Much Caffeine in Coffee?
· Brewed Coffee
Brewed coffee is the most common type of coffee consumed around the world. A 12-ounce or 250ml coffee contains 113mg to 247mg of caffeine. According to a study the average amount was 150mg (2).
· Espresso
Espresso is made by adding hot water to finely ground coffee. It has more caffeine per volume than regular coffee, it usually contains less per serving since espresso servings tend to be small. According to some studies, one shot of espresso is generally about 2 ounces or 60ml and contains about 127 mg of caffeine, but the average amount is 128mg of caffeine.
· Instant Coffee
Instant coffee is made by freeze drying the brewed coffee. Instant coffee contains less caffeine than regular coffee. Research suggests one 200ml of instant coffee has 45mg of caffeine.
· Decaf Coffee
Not all decaf coffee types are caffeine free, some of them contain 2mg to 10mg of caffeine per 230ml of coffee.
How Long Does Caffeine Last?
Caffeine’s effects typically last 4 to 6 hours, but this can vary based on factors like individual metabolism, tolerance, and sensitivity. The stimulant reaches its peak in the bloodstream within 30 to 60 minutes after consumption. Its half-life, the time it takes to eliminate half of the caffeine, averages around 4 to 5 hours.
Conclusion
We hope this blog has made you understand how much caffeine is safe to consume in a day. It is recommended that drinking 4 to 5 cups of coffee a day is safe. If you like to drink energy drinks or other workout supplements that contain caffeine, make sure you drink coffee accordingly and do not exceed the daily limit of 400mg. So, if you are a fan of coffee make sure you monitor your caffeine intake daily to enjoy all the health benefits of coffee.
FAQs
1. How much caffeine is safe per day?
Caffeine under 400mg per day is safe.
2. Is 1000 mg of caffeine a day too much?
Yes, 1000mg of caffeine a day is too much. It can cause health issues like high blood pressure, headaches, jitters and insomnia.
3. How many hours does caffeine last?
Caffeine can last 4 to 6 hours in the body.
4. Does exercise burn caffeine?
Exercise can help your body to metabolize caffeine faster.