How Much Caffeine is Too Much?
Research shows that approximately 85% of the United States population drinks at least one caffeinated beverage per day. But how many people consume more than the recommended amount?
How Much Caffeine are You Consuming?
Caffeine is a natural stimulant and found in a variety of foods, such as coffee beans, tea leaves, and cacao beans. It’s also synthetically created and added to beverages such as soda and energy drinks.
On average, an 8-ounce cup of green or black tea has 30-50 mg of caffeine, and a 12-ounce can of caffeinated soda contains 30-40 mg. Energy drinks typically have a higher concentration of caffeine, 40-250mg, as well as added sweeteners or carbohydrates.
These amounts can vary based on brand, so it is important to read the packaging label of your items to know how much caffeine each one has.
Guideline for Measuring Caffeine Consumption
- Low dose: <200mg per day
- Moderate dose: 200-400mg per day
- High dose: >400mg per day
Effects of Caffeine
Caffeine affects each person differently. Therefore, a moderate caffeine dosage for one person may be a high dosage for another, making it difficult to know where your limit is.
When you are trying to figure out how much caffeine you can safely consume, it is important to recognize how caffeine makes you feel. In moderate amounts, caffeine can make you feel less tired and more alert. Some side effects of consuming high doses of caffeine include:
In addition, frequent consumption of high levels of caffeine may lead to increased heart rate and blood pressure, which leads to a higher risk of developing heart disease.
Similarly, a study done by the American Heart Association has shown that energy drinks can cause abnormal electrical activity in the heart and higher blood pressure that persists for several hours, whereas, moderate consumption of caffeinated beverages, such as coffee or tea, do not.
Do I Have to Give Up Caffeine?
If you are someone who enjoys your daily cup of coffee or tea, chances are you won’t have to give up caffeine. Though, it’s recommended that you do not consume more than 300mg per day.
According to the FDA, healthy adults can include moderate amounts, about 300-400mg, of caffeine as part of their diet without having many negative effects. However, people who have a sensitivity to caffeine, pregnant or lactating women, and anyone taking a medication that could react with caffeine should limit their caffeine intake.
The American Academy of Pediatrics advises children and adolescents avoid caffeine and other stimulants.
Due to the higher concentration of caffeine, as well as the higher levels of added sugar, it’s recommended to limit consumption of energy drinks.
If you are concerned about the amount of caffeine you are consuming, or have a family history of cardiovascular disease, it is important to talk with a cardiologist about any questions or concerns you have.
Scheduling your Appointment
To schedule your appointment with one of our cardiology providers at the CardioVascular Institute in Norfolk, call (402) 844-8284. Visit or call one of our outreach clinics to learn when a provider is coming to a clinic near you.
402-371-4880