How much caffeine per day is harmless?
How much caffeine per day is harmless to your health?
You mainly associate caffeine with your morning coffee. Yes, a good cup of non-decaffeinated hot drink contains caffeine. However, there is a whole range of other drinks where you think less about the caffeine content. Here you will learn how much caffeine per day is okay and when the amount goes above the recommended dose.
How much caffeine do you really consume in a day?
As an adult without health problems, you can safely consume 400 milligrams of caffeine per day. If you are pregnant or breastfeeding, the recommended amount is halved. Even with heart disease, circulatory problems and high blood pressure, the amount of caffeine per day should be significantly reduced. To dose your daily caffeine correctly, you should review all your drinks and not just look closely at your morning coffee. Tea and cocoa, guarana and mate drinks, but also many lemonades contain caffeine, although in small amounts. Real caffeine bombs are energy drinks and dietary supplements that you take as part of a diet. Even if you believe you avoid all caffeine on purpose, you will be surprised to find that you regularly consume caffeine every day.
The caffeine content of coffee and tea varies by variety. When it comes to your favorite drinks like lemonades and the like, the caffeine content is the same every time. You can easily find an answer to your question. For one week, write down every day how much caffeine enters your body. All you need to do is list the caffeine content of all drinks and any dietary supplements and calculate the total at the end of the day.
Signs and symptoms that point to "too much" caffeine
The amounts of caffeine per day listed above are a guideline, but in individual cases they can already be too much. Ultimately, the dose also depends on tolerance, which is not felt subjectively but objectively. Some people take in more caffeine per day after just one cup of coffee than they can tolerate, judging by the clear signs of an "overdose". Headaches, nervousness and slight irritability are symptoms that should make you consider reducing your daily caffeine.
Even if you sleep badly and still always feel tired, the amount of caffeine that is healthy for you may have been exceeded. If you rarely drink coffee and the like, symptoms can appear after one cup that would be seen as withdrawal symptoms in a heavy coffee drinker. In this case, frequent yawning, drowsiness and mood swings are not a sign of withdrawal, but occur as a counter-effect when the optimal daily caffeine dose for YOU is exceeded.
400 milligrams or less? The right daily caffeine dose
As mentioned, pregnant women and breastfeeding mothers should not consume more than 200 milligrams of caffeine per day. As a perfectly healthy adult without unwanted side effects from energy drinks and coffee, 400 milligrams of caffeine per day is allowed. It is important, however, that you never consume more than 100 milligrams before going to bed. Even if your last coffee, and therefore your supposedly last intake of caffeine, was several hours ago, the active ingredient is still in your blood. Caffeine is like alcohol: it breaks down slowly over several hours. During pregnancy, more caffeine per day can lead to nausea and pregnancy problems. In high-risk pregnancies, your daily caffeine level should be zero.
Children and teenagers - how much caffeine per day?
Coffee is generally taboo for children. Nevertheless, caffeine intake cannot be completely avoided, as the most popular drinks contain plenty of caffeine. Health Canada, for example, recommends a maximum of 45 milligrams of caffeine per day for children aged 4 to 6, 62.5 milligrams for children up to 9 years old, and a maximum of 85 milligrams per day for children up to 12 years old. Health organizations agree that caffeinated drinks should not be sold at schools at all.
Special attention for adults with illnesses
If you suffer from cardiovascular problems, the maximum amount of caffeine per day should be 200 milligrams. If you already notice a racing heart or circulatory disturbances at this amount, reduce the dose further or give it up entirely. With high blood pressure, a moderate intake of caffeine per day is fine, but only if you keep an eye on your blood pressure and observe your body after consuming caffeine. Caution is also advised if you have a sensitive stomach. It is not the caffeine but other ingredients in coffee and cola that can promote digestive problems and lead to stomach pain and stomach acidity.
From what amount is caffeine toxic?
In the form of coffee and other caffeinated drinks, amounts from 10 milligrams per kilogram of body weight are classified as toxic. From 150 milligrams of caffeine per kilogram of body weight, there is talk of a risk with possible fatal consequences. To reach this value, you would have to consume a large amount of highly caffeinated drinks in a short time. Exceptions prove the rule, because one teaspoon of pure caffeine in powder form corresponds roughly to the amount in 28 cups of coffee, a dose that is indeed dangerous.
Coziness and joy of life vs. health risks
Coffee makes us sociable, and many people value it for its aromas. While coffee enjoyment involves a limited amount, with lemonades and cola you consume amounts of caffeine per day that you may not be aware of. To check your total intake, you should study the packaging and note how much caffeine is contained, for example, in a bottle of lemonade. Once you have finished the lemonade, you have consumed the total amount.
Keep in mind: the information usually refers to one glass. You need to calculate how much this really amounts to based on the package size. If you overdose during pregnancy or regularly consume larger amounts of caffeine, you take health risks. Even if you apparently tolerate caffeine well, unwanted side effects can occur that are not always easy to link to caffeine at first glance. When you have trouble sleeping at night, very few people think of the cup of coffee they drank in the morning. Treat yourself to what does you good and keeps you awake.
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