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☕️HOW MUCH CAFFEINE IS GOOD ?☕️

Shobith K Menon
Shobith K Menon

Caffeine’s safety is relative — it depends on the dose, of course, but also on your health. Some people display no unwanted symptoms from multiple cups of coffee per day, while others can’t drink one cup without experiencing abnormally high spikes in blood pressure,disrupted,sleep, headaches, irritability, or nervousness.
Interestingly, similar symptoms have been reported by people going through caffeine withdrawal,in addition to yawning, sleepiness/drowsiness, fatigue, lesser motivation to work, impaired concentration, impaired cognitive performance, flu-like symptoms, and muscle stiffness.

☕️For healthy adults

The European Food Safety Agency (EFSA), the US National Academies of Science (NAS),and Health Canada have concluded that, for healthy adults, caffeine intakes up to 400 mg/day don’t raise any general health concerns. While you can consume more, 400 mg is how much caffeine most healthy people can regularly consume in a day without undue negative side effects.

Further, the EFSA indicates that, for most people, up to 200 mg of caffeine at once doesn’t raise health concerns, even “when consumed less than two hours prior to intense physical exercise”. However, they caution that 100 mg of caffeine taken close to bedtime may affect sleep quality. Keep in mind that the half-life of caffeine is 5 hours (on average; it varies greatly between individuals),which means that you probably still have caffeine in your blood if you drank coffee within the last 10 hours.

☕️For breastfeeding or pregnant women
☕️
A review by the EFSA recommends that women who are breastfeeding, pregnant, or planning to become pregnant limit their intake to 200 mg of caffeine per day. Other reviews have concluded that 300 mg/day is safe, but you may be cutting it close, since taking more increases the risk of nausea and, worse.

Randomized controlled trials in pregnant or breastfeeding women are scarce, so erring on the side of lower caffeine consumption may be prudent, especially since “the half-life of caffeine increases from an average of 3 h for non-pregnant women to 10.5 h during the last 4 weeks of pregnancy”.In other words, when you are pregnant, your body takes a lot longer to get rid of the caffeine you consume: some of the caffeine you ingest in the morning is added to the caffeine you ingest after lunch, and so you may end with a much higher dose coursing your body than you ever thought possible.

For people with cardiovascular health concerns
It is well documented that caffeine can raise blood pressure for 3–4 hours (though this effect normally decreases with regular intake).Fortunately, in healthy adults, caffeine intakes of up to 400 mg/day have not been linked to increases in cardiovascular risk.But in people with high blood pressure or pre-existing cardiac conditions (in other words, in people for whom stimulants in general are contraindicated), the long-term effects of regular caffeine intake are less certain.Moderate intakes may be OK, but this should be assessed on a case-by-case basis in consultation with a healthcare provider because this may vary person to person.

☕️Best Practices:

The occasional high dose of caffeine might boost your physical performance — but regularly exceeding your recommended upper intake can hurt your health on the long term. Moreover, regular use and infrequent use of caffeine offer different benefits, so cycling caffeine may be wise, depending on your fitness goals.

I hope this was useful.☕️

Thank you for your time.

References:

1.Nawrot P, et al. Effects of caffeine on human health . Food Addit Contam. (2003)

2.Wikoff D, et al. Systematic review of the potential adverse effects of caffeine consumption in healthy adults, pregnant women, adolescents, and children . Food Chem Toxicol. (2017)

3.Knutti R, Rothweiler H, Schlatter C. The effect of pregnancy on the pharmacokinetics of caffeine . Arch Toxicol Suppl. (1982)