You've stumbled upon this article for a reason. Maybe you're trying to convince your friend to ditch their fourth cup of coffee, or maybe you're worried about how much caffeine you consume yourself. Either way, it's important to know your limits when it comes to caffeine consumption.
So, let's dive in and find out how much caffeine is safe!
The Basics
First things first - what is caffeine? Well my dear reader, caffeine is a natural stimulant that can be found in coffee beans, tea leaves, cocoa beans (Try saying that five times fast), and other plants. It works by blocking the action of adenosine in our brains which prevents us from feeling sleepy.
Fun fact: Adenosine buildup in the brain reaches its peak after being awake for roughly 16 hours!
Recommended Daily Intake
Now that we've established what caffeine is and why we need it (insert obvious-but-not-really disclaimer here) let's talk recommended daily intake.
According to MayoClinic.org (a reputable source, if I do say so myself), adults should consume no more than 400 milligrams of caffeinated beverages per day - which translates into roughly four cups of brewed coffee.
And while I'm a firm believer that everyone should listen only to me as an authoritative figure on such matters (I'm kidding please don't sue me), there are definitely factors at play aside from age and gender. Let’s go through them!
Factors Affecting Safe Intake Levels:
- Genetics
- Weight
- Please put down those diet pills! We'll discuss natural weight loss tips later
- Medications & Supplements
- Just because they sound fancy doesn't mean they wont mess with your sweet sweet sleep schedule!
Okay okay enough with boring old scientific research – let's get to the meat of it! What factors make individuals more susceptible to caffeine than others?
Well reader, let me tell you. Genetics are king here – studies show that genes do play a role in whether or not someone can handle caffeine (Pro tip: arm yourself with this fact next time your little brother complains about being jittery). Age, liver function and even pregnancy status might also affect metabolism but hey - I'm no doctor.
Pregnancy & Breastfeeding
While we're on the topic of pregnancy; pregnant women should limit their intake to 200mg/day for minimal risk, so sorry soon-to-be-moms – no triple-shot lattes for you! Similarly, breastfeeding mothers (Oh joy high fives all around!...no?), still have to keep their eye on their daily recommended dose as babies consume what they eat (even through breast milk).
Okay guys if by now you think my numerous coffee puns aren't hilarious then we may have deeper problems at work here BUT ANYWAY lets move onto discussing some inconveniences too much caffeine might bring along...
Insomnia
I’m sure most of us know that our favourite legal stimulant messes with our sleep schedules- If three shots before bed seems like a good idea just wait till morning!(or don’t because who needs self control amiright)
As it turns out chronic damage is very likely hence? Errr maybe sleepy folks should consider laying off those giant mugs o’ joe.
Anxiety
As Shakespeare once said "what’s life without a little jitters?" – okay he didn't actually say that but anecdotal evidence suggests excessive doses may lead some people to experience anxiety-like symptoms. If one experiences this: Lay down the brewski/choco-latte/hot bevy girl!
Alright alright time for some tips!
Know Your Sum
I understand that you're a not-so-secret agent on a mission to survive work hours brimming with heart palpitations but ask yourself is four cups of coffee really worth the jitters?!.
Just like too little caffeine, too much can actually decrease your productivity
so keep tabs!
Switch It Up
Have an open flair towards trying different types of tea if you just want something other than coffee(#teamicedtea). Steeping black tea in water (which has roughly half the amount of caffeine compared to brewed cup of joe) then mixing it with almond milk and honey will getcha headed down the path towards zen.
So there we have it. While I didn't manage to revolutionize our understanding on this topic (yet) – at least now you know how much is safe, why genetics play as huge role and ways one can adjust their intake based on preferences or other factors. In today's world there are limitless options when looking for energy boosts(be sure to check those ingredients!) but remember: There are no shortcuts or easy tricks when improving our health habits; only good ol' fashioned hard(er..less convenient) work.