Recommended Daily Caffeine Intake
For healthy adults, limit caffeine to ≤400 mg per day (approximately 3-5 cups of coffee), which is the established safe threshold supported by the FDA and European Food Safety Authority. 1
Population-Specific Recommendations
Healthy Adults
- The safe upper limit is 400 mg daily, equivalent to 3-5 cups of coffee, with no associated adverse cardiovascular, behavioral, reproductive, developmental, or bone health effects 1
- Mental alertness benefits occur at 180-200 mg/day, with low risk of adverse effects like agitation, anxiety, or sleep disturbance at this level 1
- Individuals with pre-existing conditions should exercise caution above 400 mg/day 1
Pregnant Women
- Strictly limit caffeine to ≤200 mg per day (approximately 1-2 cups of coffee) as the conservative upper limit 2
- The European Food Safety Authority and most international guidelines converge on 200 mg/day due to slower caffeine metabolism during pregnancy and free placental crossing 2
- Women with uncontrolled hypertension should avoid caffeine entirely until blood pressure is adequately controlled 2
Children and Adolescents
- Limit to <2.5 mg per kg of body weight daily, equivalent to approximately 1-2 cups of tea or 1 small cup of coffee 1
- For adolescents aged 13-18 years, this translates to approximately 150-210 mg/day for most individuals 1
- High intakes (>5 mg/kg/day) are associated with increased risk of anxiety and withdrawal symptoms 1
Elderly Individuals
- For those with hypertension or cardiovascular concerns, limit to <300 mg/day 1
- Those with uncontrolled hypertension should avoid caffeine completely until blood pressure is adequately controlled 1
- Medication reviews are important as caffeine can interact with commonly prescribed medications 1
Caffeine Content in Common Beverages
Understanding caffeine content is critical for staying within safe limits:
- Coffee: 50-300 mg per 8 oz serving (varies by bean type, roasting, and brewing method) 1
- Tea: 15-50 mg per 8 oz serving 1
- Decaffeinated coffee/tea: ~10 mg or less per 8 oz 1
- Carbonated soft drinks: Variable content, contributing ~17% of total US caffeine intake 1
- Energy drinks: Variable content, particularly popular among adolescents and young adults 1
Important Clinical Considerations
Cardiovascular Concerns
- Excessive consumption beyond 400 mg daily may cause increased blood pressure in adults 1
- The American College of Cardiology/American Heart Association recommends limiting to <300 mg/day in patients with cardiovascular concerns and avoiding use in uncontrolled hypertension 1
Withdrawal Symptoms
- Can occur in some individuals and include headache, fatigue, irritability, difficulty concentrating, and nausea 1
Toxicity
- Lethality may occur after acute consumption of 10 g caffeine, well above what is attainable from coffee and tea beverages 1
Practical Pitfalls to Avoid
The "3-5 cups per day" guideline can be misleading because "takeaway" coffees from franchise shops contain three times more caffeine than homemade coffees on average 3. An Americano from a coffee shop averages 143 mg per serving, meaning just 3 servings would approach the 400 mg daily limit 3. In contrast, homemade coffee prepared by pouring hot water over ground coffee averages only 23 mg per serving 3.
Count all caffeine sources toward your daily total, including tea, soft drinks, chocolate, and energy drinks—not just coffee 2. This is particularly important for pregnant women and children who need stricter limits 2.