Caffeine is a natural stimulant found in plants that are used to make beverages like coffee and tea, and in foods like chocolate. This substance is also added to medications such as decongestants and weight-loss remedies and is often used to help you stay awake and alert. The amount of caffeine you should consume can vary depending on your level of tolerance and other potential health concerns that caffeine may affect. Check with your doctor if you are concerned about the amount of caffeine you consume.
Healthy Adults
For healthy adults, caffeine can be enjoyed regularly in amounts of 200 to 300 mg daily, according to the Mayo Clinic. This amount is equivalent to approximately three 8 oz. cups of regular coffee or five 8 oz. cups of tea or caffeinated soft drinks, according to Medline Plus. Medline Plus adds that consumption of more than 10 8 oz. cups of caffeinated beverages daily is more than the recommended amount. Too much caffeine can lead to problems sleeping, anxiety and mood changes.
Children
Children can be more sensitive to the stimulating effects of caffeine. A 1984 study published in the "Archives of General Psychiatry" found that children who regularly consumed more than 500 mg of caffeine daily were more likely to report higher levels of anxiety. These same "high-consumers" also were found to have less sensitivity of their autonomic nervous system, suggesting a physiological dependency. Medline Plus explains that caffeine should be consumed in limited quantities by children and avoided by children who have any form of hyperactive behavior. According to St. Louis Children's Hospital, there is no recommended daily amount for children, but Canadian guidelines recommend no more than 2.5 mg per kg of body weight daily.
Caffeine During Pregnancy
Because caffeine passes through the placenta to your baby, only small amounts are recommended if you are pregnant, according to Medline Plus. Caffeine not only raises your heart rate, it can raise your baby's rate as well, and may increase your risk of having a miscarriage, according to the Mayo Clinic. The Mayo Clinic explains that the recommended daily amount of caffeine for pregnant women is 200 mg or less or approximately two 8 oz. cups of coffee.
Other Considerations
Most people can enjoy average amounts of caffeine without adverse side effects, and in fact, caffeine can increase alertness and decrease fatigue. Some people, however, are more sensitive to the effects of caffeine and may require much smaller amounts. High amounts of caffeine -- 500 mg a day or more -- explains the Mayo Clinic, can disrupt your sleeping patterns, upset your stomach and trigger underlying anxiety. If you experience these symptoms or any symptoms that cause significant impairment after consuming caffeine, see your doctor and avoid caffeine.
References
- MayoClinic.com: Caffeine - You May Like Caffeine's Effect, But How Much is Too Much?
- Medline Plus: Caffeine in the Diet
- "Archives of General Psychiatry"; Behavioral Effects of Caffeine in Children; Judith L. Rapoport, MD, et al.; 1984
- MayoClinic.com; Pregnancy Nutrition; Foods to Avoid During Pregnancy
- St. Louis Children's Hospital: Making Healthier Choices About Caffeine
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