How much caffeine is safe in a day?
The numbers health authorities use, who needs a lower limit, and a simple way to add up what you already drink.
01The headline numbers
Caffeine is the most widely used stimulant in the world, and for most healthy adults moderate amounts are fine. The European Food Safety Authority (EFSA) and the US Food and Drug Administration both use the same reference point: up to 400 mg a day is not associated with safety concerns for healthy adults.
EFSA adds two useful details. A single dose of up to 200 mg is not a concern for most adults, even shortly before exercise. And for pregnant and breastfeeding women, the daily figure drops to 200 mg.
Reference limits, mg caffeine
02Children and teens
Children are more sensitive to caffeine. EFSA suggests about 3 mg per kilogram of body weight per day as a level of no concern for children and adolescents, which for a 30 kg child is just 90 mg. That is one reason energy products, including ENRJI, carry a "not recommended for children" warning. Do not give caffeinated candy to kids.
03Add up what you already have
Most people underestimate their total because caffeine hides in several drinks. Typical amounts (they vary a lot by brand and brewing):
| Drink | Typical serving | Approx. caffeine |
|---|---|---|
| Brewed coffee | 240 ml cup | 80–100 mg |
| Espresso | single shot | ~60 mg |
| Black tea | 240 ml cup | 40–50 mg |
| Green tea | 240 ml cup | 25–35 mg |
| Cola | 330 ml can | 30–40 mg |
| Energy drink | 250 ml can | ~80 mg |
For ENRJI, the label lists caffeine per 100 g of candy. Multiply by the weight of what you eat, or check the per-piece figure on your pack.
04Signs you have had too much
- Jitters, a racing heart or palpitations
- Anxiety or restlessness
- Upset stomach
- Trouble falling asleep, even hours later
If you notice these, cut back. Very high doses can be dangerous; seek medical help for chest pain, fainting or severe symptoms.
05Who should be more careful
People with heart rhythm problems, high blood pressure or anxiety disorders, and anyone on medication that interacts with caffeine, should speak to a doctor about their limit. Sensitivity also varies from person to person: some people sleep fine after an evening espresso, others feel one cup of tea all night.
Fin.
Designer of ENRJI's product, packaging and website. Writes about caffeine, snacking and design. This article is general information, not medical advice; see the disclaimer.
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