Caffeine is a mild central nervous system stimulant. It's found in coffee, tea, cola, chocolate, energy drinks and over-the-counter and prescription drugs. Too much caffeine can cause irritability, insomnia, rapid heartbeat, upset stomach and other issues. This drug also is under investigation for long-term health impacts such as heart disease, but there's no conclusive evidence that it is associated with such effects, according to University of Illinois McKinley Health Center. Consult a doctor to determine the caffeine intake that's appropriate for you.
Healthy Adults
As a general rule, sticking to moderate caffeine intake is recommended. A moderate caffeine intake is 200 to 300 mg per day. That's about two to four cups of coffee daily, depending on how it's brewed. However, you may be more sensitive to this drug and feel its effects at smaller doses. If so, even one cup of coffee may cause unwanted side effects. Men tend to be more susceptible to caffeine's effects than women, notes MayoClinic.com. Anxiety disorders, body mass, the medicine you use, your age and how regularly you consume caffeine are other factors that may affect your sensitivity to this drug.
Pregnancy
If you are pregnant, the American Pregnancy Association recommends limiting your intake of caffeine. Your best bet is to avoid it as much as possible, though a moderate intake of 150 to 300 mg may not negatively affect your pregnancy, according to the association. The March of Dimes recommends limiting consumption to no more than 200 mg daily. Consult your doctor before consuming caffeine if you are pregnant. Caffeine is a stimulant that crosses your placenta, and since your baby is still maturing, she cannot fully metabolize the caffeine you consume.
Health Conditions
Your doctor may recommend lowering your caffeine intake if you have certain health conditions. These include gastritis, ulcers and high blood pressure or other risk factors for heart attacks. If you are cutting back and experience headaches, start reducing slowly, such as by mixing half regular and half decaf coffee or brewing tea for a shorter time frame, advises nutritionist Karen Schroeder Kassel of the Beth Israel Deaconess Medical Center in Seattle. Then move on to decaf coffee and herbal tea.
Estimated Intakes
Average estimated caffeine intakes appear to be within recommended levels in the United States, according to a 2004 analysis in "Food and Chemical Toxicology." In adults, average intake ranges from 106 to 170 mg per day. Those in the 90th percentile, or toward the top of the range, take in 227 to 382 mg daily. Children ages 1 to 5 have a mean caffeine intake of between 14 mg per day, and kids ages 6 to 9 have a mean consumption of 22 mg daily. In the 90th percentile, children ages 1 to 5 have intakes of 37 mg daily and kids ages 6 to 9 have a 45 mg daily consumption. The average consumption among pregnant women is 58 mg per day, with those in the 90th percentile taking in 157 mg daily. According to this analysis, caffeine intakes that correspond to no adverse health effects in healthy adults are 400 to 450 mg daily. In children that intake is 45 mg per day.
References
- University of Illinois McKinley Health Center; Caffeine; 2011
- "Food and Chemical Toxicology"; Beverage Caffeine Intake in U.S. Consumers and Subpopulations of Interest: Estimates from the Share of Intake Panel survey; C.A. Knight, et al.; 2004
- American Pregnancy Association; What's the Real Scoop on Caffeine During Pregnancy?; March 2011
- Beth Israel Deaconess Medical Center; Decreasing Your Caffeine Intake; Karen Schroeder Kassel; 2010
- MayoClinic.com; Caffeine -- How Much is Too Much?; March 2011
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