Recommended maximum daily amount of caffeine

Caffeine is that compound that saves us so many mornings every day, helping us get going in our darkest hour. Or well, getting out of bed may not always be so dramatic, but it is true that, without a cup of coffee, without that daily dose of caffeine, many of us are not able to start the day with energy.

However, like almost everything when we talk about the body and the substances we provide it, although caffeine can be of great help in a multitude of situations, its abuse can have negative effects. Sleep disturbances, states of tension and some other discomforts that appear when we go too far with cups of coffee or energy drinks.

Taking into account that each person is affected differently by the consumption of this type of substance, what then is the recommended limit of caffeine per day? If what you are looking for is power benefit from the effects of caffeine without falling into excessive consumption, continue reading this article Incapto.

Benefits of caffeine

To begin with, it is worth remembering what are the beneficial effects of this chemical compound, which are what normally lead us to look for it in the form of coffee, tea, cola soft drinks or energy drinks, all of them drinks that contain it in different proportions.

• - Activates the central nervous system, stimulating the alert system and improving the ability to respond and concentrate.
• - Acts as a diuretic, helping to eliminate accumulated liquids.
• - Helps stimulate the lipolysis process, increasing fat burning when doing intense physical exercise.

How much caffeine can you have a day?

To maintain these beneficial effects without incurring the risks of excess, what is the maximum dose of caffeine you can take per day? An intake of up to 400 mg per day, although this is nothing more than an average, since the amount of caffeine that each person can absorb depends on their specific physical characteristics, such as metabolism, genetics and body weight.

These 400 mg per day are the approximate average for an adult with a body weight of 70 kg, so it is more accurate to say that the maximum recommended consumption is around 5.7 milligrams per kilo of body weight.

On average, the consumption of these amounts of caffeine is not harmful for the majority of the adult population, although there are always cases of people who are especially sensitive to caffeine, who may experience agitation or sleep disturbances with smaller amounts.

How much caffeine can you have in a single dose?

If we talk about the recommended intake in a single dose, that is, in a single shot or in several very close in time, the amount is reduced by half: that is, 200 mg for a 70 kg person, or about 3 mg per kg of body weight.

When choosing a coffee with less caffeine, we recommend Arabica coffee beans. In this post about the differences between arabica and robustaIn addition to many other characteristics, we highlight that Arabica has between 0.8 and 1.5% caffeine, compared to 4% in robusta coffee beans.

Most of our coffees, almost all, They are of the Arabic variety, Therefore, they are the ones They have less caffeine. In addition, Arabica beans are considered the best variety of coffee, being more aromatic and balanced than robusta. For all these reasons, we are faced with a delicate and delicious type of coffee that guarantees an ideal balance between coffee and body. ¡Try our origins!

Maximum recommended caffeine dose for ages or special cases

There are several cases in which you should be more moderate even with caffeine consumption:

• - Women pregnant and lactating They should be limited to 200 mg per day.
• - The children and adolescents They have no problem with 3 mg per kg per day, but it is not advisable to exceed that amount.
• - People with hypertension They should consult with their doctor whether or not they can drink caffeine, as it can increase it. Depending on each person's genetics, which has a big impact on how quickly caffeine is assimilated, this may be more or less important.
• - People with problems insomnia or other sleep disorders.
• - Those who take medications or supplements containing ephedrine, theophylline or echinacea, among others.

Milligrams of caffeine depending on the drink

You know that it is not recommended to exceed 3 mg per kg in a single intake, or 200 mg on average, and double this amount per day, but How much caffeine does a single cup of coffee have? Or how much caffeine does other drinks such as soft drinks or energy drinks have?

It is generally said that 400 mg of caffeine is approximately equivalent to 4 cups of coffee or 2 energy drinks, although this is very indicative, since both coffee and energy drinks vary greatly in their caffeine content between their different variants.

This is a list of some of the most common quantities:

• - espresso coffee of 60 ml: 80 mg
• - Filter coffee cup of 200 ml: 90 mg
• - Cup of black tea 200 mg: 50 mg
• - Cola drink can: 40mg
• - Energy drink can: 80mg

Excessive caffeine consumption: side effects

The excess The consumption of caffeine can lead to different unwanted side effects. As indicated in this study, there are some risks to drinking caffeine excessively. These are some of them:

• - Insomnia
• - Nervousness
• - Headache
• - Irritability
• - Urinating excessively frequently
• - Tachycardia

One of the options we have in Incapto is our coffee beans decaffeinated with the natural Swiss Water method, or decaffeinated in water.

If you suffer from any of these symptoms, you would do well to reduce your daily caffeine intake and see if it subsides. There are many things you can do to remedy this excessive consumption. One of them is switch to caffeine-free alternatives to drinks like coffee or soft drinks, which barely see their flavor altered. If you like them less, combine the use of both types so as not to take too much.

With the tea, leave it infuse less time It also affects its caffeine content and, in any case, you should avoid caffeine consumption after 5-6 pm so as not to interrupt or affect your night's rest.