Caffeine can be beneficial in some situations. It can increase alertness and energy and may even enhance cognitive performance. However, when it comes to caffeine, it is possible to get too much of a good thing. Consuming large amounts of caffeine increases the likelihood of negative side effects. If you are unsure how much caffeine is appropriate for your situation, talk to your doctor.
Moderate Intake
A moderate intake of caffeine, which is about 200 to 300 mg of caffeine each day, is typically considered safe for most people. The average cup of coffee contains approximately 100 mg of caffeine, while the average 12-oz. can of soda contains about 40 mg, according to the Centers for Science in the Public Interest. This means that most people can safely consume two or three cups of coffee a day or seven sodas without experiencing unpleasant side effects.
High Intake
Some people build up a physical tolerance to caffeine and can consume large amounts without experiencing any unpleasant side effects. However, most people increase their chances of having an adverse reaction to caffeine if they consume more than 500 mg of caffeine a day. Consuming more than this amount may cause nervousness, anxiety, irritability, difficulty falling or staying asleep, jitteriness, muscle tremors, upset stomach or other gastrointestinal issues, headaches or excessive sweating. These unpleasant side effects may last as long as 14 hours, according to the American Academy of Sleep.
Considerations
Although many doctors recommending limiting caffeine consumption to about 200 to 300 mg a day, this amount may not be appropriate for everyone. Lower amounts, or refraining from caffeine consumption at all, are be appropriate for some individuals. People who have high blood pressure, acid reflux, stomach ulcers, irregular heart rhythms or chronic headaches and those who are prone to sleep problems or anxiety may find that even a moderate amount of caffeine is too much. Some people are also more sensitive to the effects of caffeine than others, and these individuals also may need to restrict their consumption.
Warning
Although regularly consuming large amounts of caffeine can cause you to become physically dependent, the chances of this increase proportionally to the dosage -- even small amounts may cause a dependency. If you become physically dependent on caffeine, you may experience withdrawal side effects when you stop consuming it. Withdrawal effects may include headaches, fatigue or irritability. Gradually tapering off your caffeine consumption instead of stopping abruptly may minimize these withdrawal effects.
References
- MayoClinic.com; How Much Is Too Much?; March 2011
- Aetna InteliHealth; Caffeine: Performance, Addiction and Myth; Michael Craig Miller, M.D.; August 2005
- Centers for Science in the Public Interest; Caffeine Content of Food & Drugs; 2007
- American Academy of Sleep Medicine; Sleep and Caffeine; Donald R. Townsend, PhD; August 2006
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