Caffeine consumption: Daily safety limits and health signals

Health authorities, including the European Food Safety Authority (EFSA), suggest a safe daily caffeine limit of 400 milligrams for healthy adults. This is approximately equivalent to four cups of espresso. However, total intake must account for caffeine found in other sources such as tea, cola, dark chocolate, and energy drinks.

Specific populations require different guidelines. Pregnant or breastfeeding women are advised to limit intake to 200 milligrams per day, roughly one to two cups. For children and adolescents, the limit is based on body weight, recommended at approximately 3 milligrams of caffeine per kilogram.

Consuming more than 200 milligrams in the six hours preceding bedtime can significantly disrupt sleep quality. Physical warning signs of excessive consumption include rapid heartbeat, palpitations, anxiety, nervousness, hand tremors, and digestive issues such as heartburn.