Can’t imagine starting your morning without a cup of coffee? You’re not alone. Many people around the world rely on that jolt of java to jump-start their day. In fact, 67% of American adults had coffee in the past day (more than any other beverage, including tap or bottled water). Why do so many consume this drink? One word: caffeine.
Getting that caffeine fix is a daily routine for most, but when does it become too much?
What is caffeine?
Caffeine is a stimulant that occurs naturally in more than 60 plants including:
- Coffee beans
- Tea leaves
- Kola nuts, which are used to flavor soft-drink colas
- Cacao pods, which are used to make chocolate products
While caffeine is a natural substance, there’s also a synthetic version that can be found in a variety of products including pain relievers, cold medicines, energy drinks, “energy-boosting” gum, and other snacks.
What foods and beverages contain caffeine?
It’s no secret that most people get their caffeine fix from consuming drinks like coffee, tea, and energy drinks. However, it’s also found naturally in the plants used to make chocolate.
The U.S. The Department of Agriculture (USDA) reports that one cup of milk chocolate chips contains 34 milligrams of caffeine.
It’s also found in some plants used as flavorings, such as guarana, or alternative teas popular in South America, such as yerba mate.
How much caffeine is too much?
With more than half of Americans drinking a cup (or more) of joe a day, many may not be aware if they’re consuming more than they should. For healthy adults, the U.S. Food and Drug Administration (FDA) recommends 400 milligrams a day—that's about four or five cups of coffee—as an amount not generally associated with dangerous negative effects.
However, the effects of caffeine vary based on an individual’s sensitivity to the substance and other factors.
“Each person is going to metabolize caffeine a little bit differently, so this [daily recommendation] may vary,” Courtney Pelitera, a registered dietician, tells Fortune. “Additionally, someone could build up a higher tolerance to caffeine with increased intake over time.”
She adds, “Caffeine should be limited to one to two cups of coffee daily or even less. This is something that should be discussed with your doctor if heart disease is a concern and caffeine is something you enjoy.”
What are the health benefits of caffeine?
While caffeine is coffee’s main component, it also boasts a myriad of health benefits in addition to its unique, yet favorable taste.
“Caffeine, in appropriate doses, can be beneficial for mood and alertness,” says Pelitera. “Additionally, most caffeine-containing drinks such as coffee and tea, also contain antioxidants which help reduce the risk of heart disease and certain cancers.”
In addition to stimulating the nervous system and reducing cardiovascular disease, caffeine has also been linked to lower the risk of Type 2 diabetes and Parkinson's disease.
Pelitera adds, “There have been some more recent studies showing that caffeine may decrease depression.”
How much caffeine is in coffee?
Whether you’re brewing coffee in your home or heading to your local coffee shop, it’s important to know how much caffeine is in your cup.
“Depending on the type of coffee and the brew, a typical eight-ounce cup of coffee ranges from about 80 to 100 milligrams of caffeine per cup,” says Pelitera. “Typically, cold-brew coffee is going to contain a little more caffeine—up to 200 milligrams—and a single shot of espresso is going to be about 65 to 75 milligrams. This is something to keep in mind if you are typically ordering something like a latte.”
Even though coffee is ubiquitous in society, people should still drink the popular brewed beverage in moderation.
Pelitera adds, “It is important to remember that caffeine is classified as a stimulant drug—something I find is easy to forget when coffee in particular is so widely consumed on a daily basis.”
What are the side effects of too much caffeine?
Although caffeine has its benefits, too much can be detrimental to your health. In fact, it can exacerbate existing conditions.
“Too much caffeine can cause issues with sleep, dehydration, and more,” says Pelitera. “It is important to understand this especially for those with heart conditions or high blood pressure.”
Additional negative side effects include:
- Restlessness and shakiness
- Insomnia
- Headaches
- Dizziness
- Fast heart rate
- Anxiety
- A feeling of unhappiness (dysphoria)
- Dependency, so you need to take more of it to get the same results
When does caffeine become dangerous to your health?
The overconsumption of caffeine is harmful and potentially fatal. In fact, the FDA estimates toxic effects, like seizures, can be observed with rapid consumption of around 1,200 milligrams of caffeine, or 0.15 tablespoons of pure caffeine.
What’s more, pure and highly concentrated caffeine products present a significant public health threat and have contributed to at least two deaths in the United States.
Aside from highly concentrated caffeine, there’s also been an uptick in energy drink consumption.
“With the rise in energy drinks, as a dietitian I am definitely seeing people consuming high amounts of caffeine this way,” says Pelitera. “Some of the most popular drinks that I see are Celsius, Alani Nu, Monster, or Red Bull. I always recommend caution with these as they can contain 200 milligrams of caffeine. So, people that might have a morning 12-to-16-ounce coffee and then an afternoon energy drink could be easily reaching that 400-milligram daily limit.”
Who should avoid caffeine?
One or two cups of coffee is fine for most healthy adults. However, even a small amount can pose health risks to some individuals. That’s why it’s recommended to check with your health care provider about whether you should limit or avoid caffeine completely.
Caffeine can be potentially harmful to individuals who:
- Are pregnant, since caffeine can be passed to your baby through the placenta.
- Are breastfeeding, since a small amount of caffeine that you consume is passed along to your baby.
- Have sleep disorders, including insomnia.
- Have migraines or other chronic headaches.
- Have anxiety.
- Have GERD or ulcers.
- Have arrhythmia (a problem with the rate or rhythm of your heartbeat).
- Have high blood pressure.
- Take certain medicines or supplements, including stimulants, certain antibiotics, asthma medicines, and heart medicines.
- Are a child or teen. Neither should have as much caffeine as adults. Children can be especially sensitive to the effects of caffeine.
What to expect from coffee withdrawal
Want to limit your caffeine intake? Sure, there may be some unpleasant side effects and it’s recommended that you cut back gradually (don’t go cold turkey), but it isn’t dangerous. You may experience headaches, drowsiness, irritability, nausea, and trouble concentrating. The good news is that these potential symptoms go away after a few days.
Again, cutting back on caffeine may not be as difficult as you think.
“My favorite fun fact about caffeine is that it only takes about seven days to stop becoming dependent on it,” says Pelitera. “So, if you feel like you are becoming too reliant on that morning cup of coffee, take one week off. It will reset your body and you will feel the effects of the caffeine more when you introduce coffee into your daily routine again—or maybe you find that you don’t even need it.”
More on coffee and caffeine:
- The best time of day to drink coffee isn't first thing when you wake up
- How late in the day can you drink coffee? What time you can have your last cup and still fall asleep at night
- Adding this ingredient to your cup of coffee may provide anti-inflammatory benefits
- Is olive oil in coffee good for you? Here are the pros and cons for your health
