While a certain amount of caffeine consumption can be safe and even potentially beneficial for our health, there is such a thing as consuming too much of it. In fact, research shows that 75% of those who consume caffeine are doing so at least once a day, and 25% consume it three or more times daily.
By Caroline Thomason Contributor Expert Reviewed
Malina Malkani, M.S., R.D.N., C.D.N. Pediatric Nutrition / Maternal Nutrition
Updated: Sep 4, 2023, 4:21am
We spoke with experts to find out the truth about how much caffeine is too much, and some alternatives you might enjoy instead.
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What Is Caffeine?
Caffeine is a bitter natural substance that can be found in over 60 varieties of plants, including coffee beans and tea leaves. Caffeine acts as a central nervous system stimulant and is often added to a variety of natural and artificial sources, including sodas, energy drinks, certain medications and supplements.
In larger quantities, caffeine can be more harmful than helpful and may lose some of the health benefits when overconsumed.
How Caffeine Works in The Body
Caffeine’s scientific term is 1,3,7 trimethylxanthine and is absorbed through the gastrointestinal tract and distributed throughout water in the body. Caffeine is fully absorbed within about 45 minutes of consumption and peaks in the blood anywhere between 15 minutes to 2 hours.
Caffeine is a more potent stimulant when taken on an empty stomach and is absorbed faster than when consumed with a meal.
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How Much Caffeine Is Too Much?
The U.S. Food and Drug Administration (FDA) advises most adults to consume no more than 400 milligrams of caffeine daily, which amounts to roughly four to five cups of coffee.
Symptoms of Consuming Too Much Caffeine
Drinking too much coffee or other caffeine-containing beverages may cause unwanted side effects such as:
- Dehydration
- Headaches
- Anxiety
- Insomnia
- Caffeine dependence
Certain groups, such as children, pregnant or breastfeeding individuals, people who have trouble sleeping and those with high blood pressure or other heart conditions should limit their caffeine intake to one cup per day, says Catherine Karnatz, a registered dietitian and creator of Nutrition Education RD based in West Warwick, Rhode Island.
Aside from medical conditions, you might have an individualized negative reaction to too much caffeine. “I recommend paying attention to how different amounts make you feel. For example, many of my clients choose not to drink coffee or caffeinated drinks because even one cup makes them feel highly anxious with a racing heart,” adds Caroline Young, a registered dietician and owner of Whole Self Nutrition, a nutrition counseling practice based in Atlanta.
“Others can enjoy a couple of cups or so each day without noticing adverse side effects. Like nutrition, caffeine consumption is highly personal and should be considered on a human-to-human basis,” adds Young.
Safer Caffeine Consumption
It is always best to avoid caffeine approximately six hours before bedtime, however, individual sensitivities may vary. For most healthy adults, a maximum of about four 8-ounce cups of coffee—up to 400 milligrams of caffeine—each day should not cause any serious health effects. However, it’s important to note that every person’s level of caffeine sensitivity can vary.
The National Institutes of Health (NIH) advises people who are pregnant, planning to become pregnant or are breastfeeding to limit caffeine intake to less than 200 milligrams per day.
To avoid a negative impact on a growing fetus, pregnant individuals should really stick to no more than one cup of a caffeinated beverage per day, which might include a coffee shop drink like a cappuccino, one home-brewed cup, a green tea or other caffeinated tea of choice, says Young. Additionally, the American Academy of Pediatrics (AAP) suggests that children under 12 years of age not consume any caffeine, explains Cindy Chou, chef and registered dietitian nutritionist at Cancer Nutrition in a Bowl and The Sound of Cooking, based in Santa Monica, California.
Other at-risk groups who may benefit from lowering or limiting their caffeine consumption include people with gastrointestinal conditions like irritable bowel syndrome with diarrhea (IBS-D), as well as those experiencing anxiety, insomnia, heart conditions and eating disorders.
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Ways to Reduce Your Caffeine Intake
If you know you need to reduce your caffeine intake, it might be hard to go cold turkey. Consider reducing your caffeine consumption slowly (to help prevent unpleasant withdrawal symptoms) and look for alternatives to take the place of your typical caffeine habits.
Try switching to decaffeinated (decaf) coffee or tea (green or black), or drinking more water throughout the day, says Wan Na Chun, a registered dietician nutritionist, certified personal trainer and founder of One Pot Wellness based in Indianapolis, Indiana.
Additional coffee swaps may include mushroom-based alternatives. If you’re more into energy drinks, seek out options with less caffeine.
