How Much Caffeine is Too Much?

Nine in ten US citizens consume caffeine. If you ask any college student or young adult, you would know that this is absolutely true. 

However, when is it time to put the energy drinks and coffee down?

Majority of Americans are consuming coffee, energy drinks, tea, and soda for their caffeine fix. Each different type of caffeine contains a different amount. For example, energy drinks and coffee are 2 products that normally contain the most amount of caffeine per ounce (anywhere from 80mg-300mg). 

Let’s start off by talking about the basics of caffeine. 

Contrary to what many influencers are saying, there is no nutritional need for caffeine in a daily diet. We can survive and thrive without it.

Now does it help us get to work and stay awake on those hard days, of course!Studies have proven that caffeine stimulates our nervous system. It can help our attention and alertness (especially for those early early mornings). 

However, it can be so important to keep a healthy sleep hygiene and decrease our caffeine habits.  

What is the recommended amount of caffeine daily?

The upper limit of caffeine intake is 400mg or 4 cups of brewed coffee a day. But, again if you suffer from any type of anxiety or raise blood pressure, it is recommended to try and stay below 200mg of caffeine or lower based on symptoms. Some symptoms of too much caffeine can include the following: jitters, headaches, insomnia, fast heartbeat, and muscle tremors.  Many professionals are even now recommending under 100mg for teens with the current rise of anxiety. 

But what are the differences between the popular choices out there?!

Some popular energy drinks include the following: Red Bull, Celsius, Alani Nu, Monster Energy, and Bang. 

Caffeine Content of Popular Energy Drinks

However, caffeine in general comes with some warnings. If you suffer from anxiety or high blood pressure, it is recommended to watch the amount of caffeine you take in. In addition if you are pregnant limiting caffeine is very important. 

This is why it is so important to read the nutrition labels on drinks. Many popular energy drinks like celsius and alani nu have about 200mg of caffeine which can be a lot in one sitting. It is also important to look at the amount of caffeine in your preworkout if you are actively taking that. Preworkout + energy drink + coffee after your workout can lead to many health concerns and can be dangerous. Taking in too much caffeine is not only dangerous, but can sadly be fatal. 

So if you are consuming energy drinks or lots of coffee, what are some good alternatives?

If you REALLY enjoy having coffee dates with your friends and do not want to give those up, try going decaf or slowly cutting back on your caffeine intake. If you are a tea drinker, try tea with less caffeine such as matcha (75mg per cup avg), white tea (6-55mg per cup average), black tea (47mg per cup average), and even herbal tea.

• https://foodinsight.org/caffeine-consumer-consumption-habits-and-safety-perceptions/#:~:text=Over%20nine%20in%20ten%20(93,or%20more%20times%20a%20day. 

• https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/caffeine/art-20045678#:~:text=Up%20to%20400%20milligrams%20(mg,widely%2C%20especially%20among%20energy%20drinks. 

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Written by Emma Sommers

Hey, I'm Emma!

I'm currently a Senior at Purdue University studying Nutrition and Dietetics. I love everything about nutrition and have a passion towards helping people learn to love food and all the science behind it!  Learn more about the HSH offerings here.