Understanding caffeine: Can you have too much?
Whether it’s from coffee, tea or energy drinks, most of us drink caffeine daily. The boost of energy helps wake us up in the morning and get through the day. And with our busy schedules and ever-growing to-do lists, we can use all the help we can get.
But no matter what your favorite caffeinated drink is, it’s important not to drink more caffeine than your body can handle.
How much is too much?
According to Dr. Joseph King, a primary care physician with Kettering Health, “There are no strict guidelines on how much caffeine is too much. But 400 milligrams or less per day is generally safe.”
To put that into perspective: The average 8-ounce cup of black coffee has about 100 milligrams of caffeine, whereas an 8-ounce cup of black tea has around 50 milligrams.
The amount of caffeine in standard energy drinks ranges from 80 milligrams to 300 milligrams, depending on brand and size. So, check labels to know how much caffeine is in each can.
Dr. King stressed that because teenagers metabolize caffeine more quickly, they should drink only 100 milligrams or less a day. And anyone 12 or younger shouldn’t drink caffeine.
When you’ve had too much
Drinking 400 milligrams or less of caffeine a day is a good guideline to follow, but every body is different. Your body will tell you when it’s had too much. Watch for these signs:
Irritability
Increased anxiety or jitteriness
Heart palpitations or a racing heartbeat
Insomnia
To avoid becoming dependent on caffeine, Dr. King recommended having a weekly caffeine-free day. If you need caffeine to stay awake throughout the day, consider cutting back on your coffee, tea or energy drink intake.
Dr. King recommended doing this slowly to avoid withdrawal symptoms, such as
Headaches
Depressive moods Excessive fatigue Decreased concentration
But there is some good news: You don’t need to cut out caffeine, particularly from coffee or tea. While too much caffeine can cause side effects, “coffee and tea have been shown to have positive benefits in cancer and heart disease prevention.”
While caffeine can be enjoyed in moderation, everybody’s tolerance is different. If you have questions about how much caffeine you should drink, talk with a primary care provider. Schedule an appointment at ketteringhealth.org/services/primary-care.