Despite caffeine being the most widely used drug, there is
surprisingly little understanding of the upper daily limit or maximum amount of
caffeine we can consume in one day.
A deep dive into the research yields a wide range of
positive benefits of drinking coffee, but most of us do not need to be
convinced to have more. What we really need to know is – how many coffees can
we safely have each day?
International health authorities, including the European
Food Safety Authority (EFSA) and endorsed by the World Health Organization
(WHO), recommend the following daily limits for caffeine from all sources:
Adults: Up to 400mg per day, with no more than 200mg
in a single serving (about 3-4 cups of brewed coffee).
Pregnant or breastfeeding individuals: No more than
200mg per day. WHO specifically advises reducing caffeine intake during
pregnancy to lower risks of low birth weight and pregnancy loss.
Children and adolescents: Around 3mg of caffeine per
kilogram of body weight in a single serving (for example, about 120mg for a
40kg child, roughly two cans of cola).
These guidelines aim to minimize risks such as increased
anxiety, sleep disruption, and other health concerns linked to excessive
caffeine intake. EFSA’s review found that higher caffeine doses can lead to
short-term effects on the central nervous system, including anxiety and
behavioural changes especially in sensitive individuals.
For most of us, these quantities of caffeine are more
helpful if we think about them in terms of cups of tea or coffee. The upper
daily limit is around 4 barista coffees. Do not forget that energy drinks have
large amounts of caffeine and even chocolate needs to be accounted for!
Are you sensitive to caffeine?
Some people are sensitive to caffeine and will notice an
increase in heart rate or feel anxious with small doses of caffeine, others
will know their upper limit might only be 1 or 2 cups of coffee otherwise their
sleep is impacted. This sensitivity to caffeine may be genetic, causing slower
metabolism of caffeine or may be a result of medications, aging and other
health conditions. If you are particularly sensitive, it would be best to also
avoid decaf tea and coffee as they do contain small amounts of caffeine.
